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If you struggle with a sensitive stomach, you know how hard it can be to find foods that won’t cause discomfort. Certain foods or eating habits can irritate those of us with more delicate stomach linings, leading to frustrating symptoms that impact our daily lives, such as bloating, gas, indigestion, and nausea.
Diet can be crucial in preventing these annoying symptoms from ruining your day, and many foods can even help promote healthier digestion. Learning how to make healthier dietary choices can alleviate common discomfort associated with more inflammatory foods.
Here at the Meal Kit Blog, we investigate how to best support sensitive stomach needs, such as which foods to eat, how to prepare them, and some great options for meal services that cater to those with sensitivities.
How Can Diet Affect a Sensitive Stomach?
Diet is the number one factor contributing to digestive health. The foods we eat profoundly impact how we feel. Many can lead to gut irritation, while others can help heal and soothe inflammation.
You may have already heard of some of the more common triggers for stomach upset, such as spicy foods, dairy products, and greasy or high-fat-containing meals. These foods can increase the chances of indigestion, gas, or bloating. Alternatively, eating foods high in fiber and lean, healthy proteins is your friend when it comes to feeling your best.
There is a reason nutritionists and dieticians alike recommend a diet rich in fruits, vegetables, and whole grains. That’s why the more traditional BRAT diet (bananas, rice, applesauce, and toast) is commonly used to treat sensitive stomachs. Let’s take a look at some more foods that support gut health.
Which Foods are Best for Soothing a Sensitive Stomach?
There is nothing worse than not feeling your best and not being able to enjoy your favorite activities. A sour stomach is one of those culprits likely to ruin a good day. To help alleviate uncomfortable pains, it is best to choose foods that are gentler on the gut. Here are some of the best options:
Rice
A go-to for many with sensitive stomachs, rice is easy to digest and provides the body with much-needed carbohydrates for energy. Rice is naturally low in fiber and acts like a sponge by absorbing excess stomach acids, making it ideal for treating diarrhea and nausea.
Yogurt
Yogurt contains many beneficial probiotics that help feed healthy gut bacteria and support healthy digestion. It can be gentler on the stomach and contains protein and vitamins to help maintain a balanced diet.
Broth
Clear vegetable and chicken broths are a great option for soothing gut inflammation. They are very hydrating, high in nutrients and minerals, and low in fat. They are useful for treating constipation, irregular bowel, and inflammation of the gut.
Toast
Toast is a beneficial starchy food for absorbing stomach acid. It’s gentle on the stomach and can slow your digestion to help prevent GI upset. Refrain from adding butter or oils.
Skinless Chicken
Opting for leaner meats and avoiding red meat can be part of a healthy, sensitive stomach diet. Chicken with the skin removed is a great option. It is low in fiber and fat, making it easier to digest, and it’s high in protein and nutrients.
Whole Grains
Whole grains are high in fiber and nutrients and great for adding bulk to the digestive tract. They feed the gut, can help improve digestion, and help the body absorb vitamins and minerals.
Spinach
Spinach is an excellent choice as it contains a lot of iron, vitamins, and minerals and is easier to digest when cooked. It’s also high in antioxidants and fiber and can help reduce bloating.
Zucchini
Another healthy vegetable to consider is zucchini. It is softer and lower in fiber, making it easy to digest, and is mild on the stomach.
Sweet Potatoes
Sweet potatoes are a superfood and nutrient-dense food. Their starches are easy to digest and can be mashed to soothe an upset stomach. Due to the vitamins they contain and their ability to heal ulcers, sweet potatoes are commonly used to treat ulcers.
Salmon
Salmon and other lean fish are good choices, especially when the skin is removed. Salmon’s omega-3 fatty acids are beneficial for digestive support, and it is a great-quality protein source.
Lentils
Lentils, especially yellow and red lentils, are rich in highly digestible fiber and contain fewer of the culprits responsible for bloating and gas. Soaking them overnight helps reduce the risk of bloating.
Avocados
While some fats can irritate stomachs, healthy fats like those in avocado are more soothing. They are also high in fiber and easier to digest.
Are There Specific Cooking Methods That Are Good for Sensitive Stomachs?
The way foods are prepared can have a big impact on how you feel. Methods like frying result in greasy and fatty foods that irritate stomach linings. Other preparation methods can actually help calm an irritated stomach by making foods easier to digest. Here are a few recommended cooking methods to try:
Steaming
Steaming is an excellent option as it doesn’t require stomach-upsetting oils or grease. Steaming veggies and lean proteins helps preserve nutrients and make foods softer and easier to digest.
Boiling
Boiling is an effective cooking method that helps break down tougher fibers and proteins, making them easier for the stomach to digest. It is a great choice for cooking starchy foods like rice or potatoes, tougher vegetables, or lean proteins.
Poaching
Poaching is another gentle way to cook food to make it easier to digest. Usually, foods are poached in water, eliminating the need for oils and grease. This makes it ideal for preparing delicate proteins like fish and chicken, ensuring they remain gentle on the stomach.
Meal Delivery Companies That Have the Right Food for Those with Sensitive Stomachs
Meal delivery services can be an excellent option for those with sensitive digestive tracts. Choosing the right combination of flavorful ingredients that won’t irritate your stomach can be daunting. Meal kits take all the guesswork out of meal planning and grocery shopping and deliver convenient, healthy meals right to your door. Here are a few excellent meal kit options to support sensitive stomach needs:
Green Chef
Green Chef is a 100% USDA-certified organic meal kit delivery service with some great nutrient-rich recipes. They offer a wide variety of meals, making it easy to select options that are designed to be gentle on the stomach and easier to digest.
Factor
Factor is a fully prepared meal service that makes consuming healthy and balanced meals easy and convenient. It caters to many different dietary preferences and has lots of choices that are perfect for sensitive stomachs.
BistroMD
BistroMD is a prepared meal service offering doctor-designed and chef-created recipes focused on healthy, balanced nutrition. The recipes are designed to be bland, easier to digest and cater to many different health needs.
Bottom Line
To best manage sensitive stomachs, select foods that are gentle and mild. Make sure to prepare the foods you eat in a way that supports digestive health and won’t cause undue irritation. Toast, rice, and bananas are always good choices for blander foods that are easier to digest. Lean proteins, fibrous veggies, and whole grains also help support gut health.
