Medically the review by Natalie Butler, R.D., L.D. — composed by MaryAnn De Pietro, CRT top top November 19, 2019

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Some civilization have health problems that make numerous foods an overwhelming for them to digest. What healthful dietary selections can a human make if they have trouble v digestion?


Symptoms the digestive problems include mountain reflux, bloating, ab pain, vomiting, and also diarrhea. These can an outcome from countless causes, consisting of irritable bowel syndrome (IBS), acid reflux, pregnancy, eating also fast, medications, and also gastrointestinal surgery.

The body requirements a selection of nutrients, including fiber, protein, and also fat. In part forms, however, this nutrients have the right to be hard to digest.

What should human being with digestive worries eat to preserve a healthy and balanced diet while staying clear of digestive problems? This article looks in ~ 11 easy-to-digest foodstuffs that may help.


1. Toast

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Share on PinterestToasting bread division down some of its carbohydrates.
Toast is much easier to digest 보다 bread together the toasting procedure breaks down several of the carbohydrates.

Toast can help decrease nausea and also reduce heartburn, but not every toast is the same.

Whole wheat bread is an ext healthful than white bread but is high in fiber and also can be complicated for some people to eat.

If a person has trouble digesting entirety wheat toast, the first step is to try it plain without butter. For added flavor, pick fruit jellies end creamy spreads, such together nut butter.

Enriched white bread is an option if someone can not tolerate whole grains. Relying on the type, 2 slices that enriched white bread may provide:

29 grams (g) of carbohydrate4 g of protein1 g the fiber1.44 mg of iron

Thin slices that plain, white toast without spreads may be the best option for some people.

Those through an intolerance to wheat or gluten can select a wheat free or gluten complimentary bread option.

Many grocery stores stock wheat totally free bread, gluten totally free bread, and also enriched white bread. These assets are also obtainable for purchase online.


Rice is a great source that energy and protein, yet not every grains are basic to digest. High fiber rice, such together brown rice, can contribute to digestive issues, including diarrhea, bloating, and gas.

When in search of grains the are basic on the cradle system, white quite than brown, black, or red rice might be a far better option. Enriched white rice will certainly have added vitamins and also minerals, which improve its nutritional value.

Half a cup of long grain, dry, brown rice provides:

300 calories64 (g) of carbohydrate6 g of protein2 g that fiber2.88 (mg) the iron

Half a cup of enriched, dry, medium, white rice contains:

337 calories74 g that carbohydrate6.6 g the protein1.2 g the fiber4 mg the iron

Adding oils and other fat sources to rice may likewise make it difficult to digest. That is best to opt for plain rice and add toppings v caution until you uncover out which ones are many suitable.

Learn more here around the health and wellness benefits that rice and the different species available.

Look out for enriched, white rice in the grocery store store, or acquisition it online.


Bananas carry out carbohydrates, fiber, potassium, and many other vitamins and minerals. Most people can digest them well.

They also carry out fluid, which is crucial for people with diarrhea or constipation.

A medium banana weighing 118 g contains:

88.4 g that water105 calories1.29 g that protein3.07 g that fiber27 g of carbohydrate, consisting of 14.4 g of sugar5.9 mg of calcium422 mg the potassium

The riper the banana, the much more carbohydrate turns to sugar. World on a diabetes meal plan may need to think about the carbohydrates and also sugar the come native bananas once doing their day-to-day calculations.

Bananas are a high FODMAP fruit. The FODMAP diet categorizes food according to exactly how it affects people with IBS. High FODMAP fruits deserve to be difficult for a human with IBS come tolerate 보다 low FODMAP fruits, such together strawberries and also grapes. Bananas may create bloating, cramping, and also other symptom in civilization with IBS.

Learn an ext here around the health benefits that bananas.


Fruit is part of a healthy diet and also is affluent in nutrients and also antioxidants. However, the fiber in fruit have the right to lead to cradle problems.

Cooking helps break down the fiber, make it less complicated to digest. For this reason, applesauce have the right to be simpler to digest 보다 an uncooked apple.

Applesauce additionally contains pectin, a soluble fiber that may aid treat some varieties of diarrhea.

Depending on the form of apple, a 244-g cup that unsweetened applesauce deserve to provide:

215 g the water102 calories27.5 g that carbohydrate22.9 g the sugar2.68 g the fiber181 mg the potassium7.32 mcg of folate4.88 mg the sodium

People ~ above a short sugar diet will need to account because that the street in applesauce.

Apples and applesauce contain fermentable carbohydrates that feed gut bacteria, yet these may aggravate symptom of IBS.

To do applesauce

This guide tells you how to do applesauce in ~ home:

1. Peel, core, and slice apples.

2. Placed in a pan with a tablespoonful the water, just sufficient to stop the apples indigenous sticking.

3. Cover and also cook top top a low warm for about 15 minutes, stirring occasionally.

4. Mash or sieve to eliminate unwanted lumps.

5. Serve warm or cold.

The benefit of make applesauce at home is that people can be certain it is fresh and has no additives.

Premade applesauce is easily accessible for acquisition online.


Boiled, poached, or scrambled eggs are straightforward to prepare, eat, and also digest. They are often perfect for people who are recovering native a stomach virus or nausea.

The white has less fat and also is easier to digest, but many people with digestive troubles can also tolerate the yolk.

A huge boiled or poached egg offers a wide range of nutrients, including:

71 calories4.72 g of fat214 mg the sodium6.24 g the protein28 mg the calcium98.5 mg that phosphorus117 mg of choline

When scrambling eggs, include low fat milk fairly than cream or butter, as pet fats have the right to be difficult to tolerate for part people.

It is essential to cook all eggs fully, together raw egg tote a danger of salmonella poisoning.


Sweet potatoes administer soluble fiber, which can be easier to digest than insoluble fiber. Dissolve fiber likewise increases the great bacteria in the intestines, contributing come a healthy digestive system.

Sweet potatoes also contain potassium, an electrolyte the is often lost during digestive upsets.

A 247-g cup that mashed sweet potato contains:

197 g of water215 calories4.05 g the protein37.3 g the carbohydrate4.94 g the fiber13.5 g the sugar101 mg that calcium1.46 mg the iron516 mg of potassium14.8 mcg the folate

People who suffer IBS will have to keep your portions tiny to protect against a flare-up that symptoms since sweet potatoes are a medium source of FODMAPs.

Find out more about sweet potatoes.


Chicken is a resource of lean protein, which help the body repair itself. Chicken likewise provides a range of minerals and B vitamins.

Chicken tends to be basic to digest. It additionally contains no fiber, making it a great choice for civilization with digestive issues, such as IBS.

Baked or grilled, skinless chicken is a healthful option, together it contains the least fat.

A 100-g offer of stewed chicken breast without the skin provides:

150 calories28.16 g that protein3.52 g of fat258 g of potassium7 mcg the folate

People have to make sure they completely cook chicken to reduce the hazard of salmonella poisoning.


Salmon includes protein, omega-3 fatty acids, and also a wide selection of minerals and also B vitamins. Baking salmon without adding fat or oil will aid make it straightforward to digest.

A 100-g serving of small salmon without added fat provides:

160 calories25.82 g that protein5.54 g that fat9 mg the calcium462 mg that potassium5 mcg the folate

During pregnancy, the is important to cook salmon completely and only to choose salmon that comes from a reputable source. Large, oily fish can contain high level of mercury, however salmon is generally low in mercury.

Raw salmon will certainly be harder to digest 보다 cooked salmon. In rarely cases, it have the right to contain tiny parasites, which can reason anisakidosis. Symptoms of this infection include abdominal pain, nausea, vomiting, and diarrhea.


Hospitals often serve gelatin desserts after surgery. Gelatin includes no fiber or oil and is basic to digest. The can assist manage dehydration. Sweetened gelatin deserve to also carry out energy.

The nutritional value of gelatin dishes varies and depends top top their other ingredients, however a 240-g cup offer of a typical gelatin dessert may provide:

203 g the water149 calories2.93 g that protein32.4 g the sugar

Gelatin is an animal based ingredient and is not perfect for vegans or vegetarians.

Agar-agar comes from seaweed and also creates a similar texture come gelatin. Jellies comprise agar-agar can carry out energy and also fluid, however they contain much less protein.

Vegan and nonvegan gelatin desserts are obtainable for purchase online.


Some civilization find that level saltine crackers assist settle nausea, for example, throughout pregnancy. Castle can additionally be simple to digest.

Saltine crackers will administer energy and also some nutrients.

A 3-g cracker offers:

12.5 calories0.284 g of protein0.57 mg that calcium4.56 mg the potassium4.02 mg of folate28.2 mg that sodium

The American love Association recommend aiming for a maximum entry of 1,500 mg a job of salt for most adults.

People who consume saltine crackers regularly need to think about the salt content, specifically if they are at risk of high blood pressure or cardiovascular disease.

Those through IBS or that are complying with a short FODMAP diet must look because that a gluten cost-free saltine alternative.


Saltine crackers room a extremely processed food. Because that the longer term, people may wish to try oatmeal, as it is less processed yet is also a good source the energy.

Making it with water will mitigate the fat content. Because that flavor, a human can add a little honey.

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A 234-gram cup that regular, cooking oatmeal, without included fat, contains:

143 calories5.0 g the protein2.5 g the fat25.6 g the carbohydrate3.74 g the fiber

Oatmeal also provides:

minerals, such together calcium, iron, magnesium, phosphorus, and also potassiumB vitamins, including folatevitamin K

Oatmeal is likewise gluten free, making that a better choice because that those v gluten sensitivity.