For some people, it becomes more important to eat east-to-digest foods and meals than it once was.
But that doesn’t mean your meals have to be bland, uninteresting, or tasteless.
Your digestive tract may need a little TLC, but your taste buds are just fine!
So, we’ve collected four recipes, and even a few tips, that taste good AND keep your tummy happy.
The Keys to Creating an Easy-to-Digest Meal
Nutritionists have known for decades which foods are easy-to-digest and which ones are harder, and yet that information has never quite made it into the mainstream.
However, if you’re going to create easy-to-digest meals in your own kitchen, it’s important to know which foods to embrace, and which to eliminate or minimize.
- Foods with high water content
- Foods with high fiber content
- Plant-based fats
- Whole, unprocessed foods
These four categories of food will work with your body to be digested easier and more fully. They digest faster, as well, leaving less time for problems to arise.
With that in mind, here are four delicious recipes to start with!
Breakfast, Lunch, and Dinner – Making Every Meal Work
Oatmeal – serves 1
If you want to get your day started off right, it’s hard to beat a bowl of oatmeal. Not only is it easy-to-digest, but it’s heart healthy and keeps you fuller, longer. Be sure to use traditional or even quick oats, but not the instant packets. Add honey – another easy-to-digest foods - and have a sweet, delicious, and hearty breakfast. Most people know how to make oatmeal, but just in case, here’s the classic recipe.
- ½ c uncooked oats
- 1 c water or milk
- Dash of salt
1. Put oats, water or milk, and a dash of salt into a sauce pan.
2. Cook over medium heat, stirring occasionally, for approximately five minutes, or until creamy and thick.
3. Remove from heat. Drizzle with honey and enjoy.
Modern Day Lox – serves 1
Take your lox and cream cheese to the next level – and make it easy-to-digest – by swapping out avocado for the heavier cream cheese. The fiber in the whole grain bread, the salmon, and the avocado are all easy on your stomach. An easy-to-digest lunch has never tasted so good!
- 1 piece thick cut whole grain bread
- 1/2 avocado
- freshly squeeze lemon juice
- Kosher salt and freshly cracked black pepper to taste
- 2 thin sliced smoked salmon
- thin sliced of red onion (optional – onion is difficult for some people to digest, while others have no problem with it)
1. Toast the bread.
2. Mash ½ an avocado. Season with a squeeze of lemon, salt and pepper to taste.
3. Spread avocado on toast.
4. Top with salmon and onion.
5. Serve immediately.
Grilled Chicken with Spinach and Brown Rice – serves 6
If you’re looking for a dinner that’s tasty and easy-to-digest, look no further. Just don’t expect this to be a bland chicken dinner, because it’s loaded with flavor!
- 2 T olive oil
- 1 1/2 pounds chicken tenders
- 1 medium onion, chopped
- 1 can (14 1/2 ounces) diced tomatoes, undrained
- 1/4 cup water
- 1 teaspoon basil leaves
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon oregano
- 1/2 teaspoon salt
- 6 ounces (approximately 1 good sized bunch) baby spinach leaves
1. Heat oil in large skillet on medium-high heat. Add chicken; cook and stir 10 minutes or until browned. Add onion; cook and stir 5 minutes or until softened.
2. Stir in tomatoes, water and seasonings. Bring to boil, stirring occasionally. Reduce heat to low; cover and simmer 3 minutes or until heated through.
3. Stir in spinach; cook 2 minutes or until spinach begins to wilt.
Afternoon Snack Smoothie – serves 2
Bananas and yogurt are both easy-to-digest foods, and BenVia Gold has the fiber and nutrients to help keep your digestive tract healthy, so even your snacking works for you!
- 2 ripe medium-sized bananas (hint – there should be brown flecks on the peel)
- 1 c vanilla yogurt
- 1 scoop BenVia Gold
- 3 c ice
1. Add bananas, yogurt, and BenVia Gold to blender.
2. Add ice to blender last.
3. Blend until smooth and thick.
While these are great recipes to start with, you can’t eat these four meals every day for the rest of your life.
Once you start planning your own easy-to-digest meals, keep these four thoughts in mind –
1. Watch portions. Even easy-to-digest meals need to be a reasonable size if they’re going to be good for your digestive tract. Keep your portions in check and it will be easier on your tummy.
2. Some people find raw veggies to be far easier to digest than cooked ones. For other people, it’s the exact opposite. Remember, there are no hard and fast rules. Eat what works for you.
3. High fat foods are harder to digest than naturally lower fat ones. If you find yourself struggling, take a look at how many high-fat foods you’re eating.
4. A healthy digestive tract needs support. Vitamins, minerals, fiber, nutrients. They all play a part in keeping your digestive system healthy. A single scoop a day can do wonders for your digestion.
Easy-to-digest foods can – and should – be delicious, as well as healthy. So before you resign yourself to boiled dinners and gray food, give these easy-to-digest meals and cooking tips a try!