Sensitive Stomach? These Tips May Help
Special diet needs are not always easy to address. Some people go through years, and even decades of trial and error until they find which foods work for them, and which ones definitely don’t.
The hunt for foods that sit well becomes more complicated if you’re dealing with a special diet, like gluten-free and/or dairy-free. Don’t let it get you down though, as there are plenty of foods that taste great and will satisfy your hunger without making you feel like your stomach is waging a war.
Foods that are gentle on your stomach
- Yogurt. While many dairy products can upset your tummy, yogurt delivers a variety of beneficial bacteria to your digestive system – just make sure you look for a brand with probiotics, or live and active cultures. If you’re dairy-free, there are non-dairy yogurt options made with coconut milk and kefir.
- Salmon. Perhaps best known for the good omega-3 fats it contains, salmon also boasts amino acids and proteins, and nourishes your digestive system. Eating salmon doesn’t have to be tedious, either…try our Zesty Dressed Salmon Fillets!
- Sourdough bread. Sourdough bread is fermented, which is why it’s simpler to digest, and it’s a satisfying, flavorful way to eat bread when you’re gluten-free. It’s a true diamond in the rough for bread lovers.
- Fermented foods. Along with sourdough, there are other fermented foods that are easy on your stomach: sauerkraut (fermented cabbage), kimchi (a Korean staple), and kombucha (fermented sweet tea, with bacteria and yeast). Bonus: they all contain healthy probiotics!
- Chicken breasts. Chicken breasts are easier to digest and gentler on your stomach than fattier red meats. Lean chicken, lean meats, and lean fish are all easy-to-digest substitutes for a juicy steak.
- Scrambled eggs. Eggs, particularly when prepared scrambled, are light and fluffy while you’re eating them, and are just as light to digest even though they are nutrient-dense. Be sure to use any seasonings sparingly, as over-seasoning may upset your stomach.
Snacks and recipes for sensitive stomachs
- Bananas are great when you’re looking for a dependable snack, as they’re easily digestible and gentle on sensitive stomachs. When a banana is too ripe and mushy to eat as a handheld snack, try breaking it into chunks, sealing it in a plastic bag, and freezing it. You can use the frozen chunks in your next smoothie as a flavorful replacement for ice!
- Smoothies made with coconut water or almond milk are easy on your digestive system. Don’t forget to grate some fresh ginger into the blender! Ginger is a spice that has been celebrated for thousands of years for its stomach soothing effects.
- Avocadoes are loaded with vitamins, healthy fat and fiber, which make them filling, nutritious and easily digestible.
- Gluten-Free Raspberry Coconut Muffins are as easy to prepare as they are delicious. Whip up a batch for breakfast, and enjoy them as a snack all week.
What to avoid if you have a sensitive stomach
- Corn. While fiber-rich, corn contains cellulose – a type of fiber we can’t break down easily – and is difficult for the body to digest.
- Chili peppers. These or any other spicy varieties in the pepper family will wreak havoc on your poor, unsuspecting tummy.
- Coffee, tea & soda. These particular beverages are known for leading to heartburn, reflux, and other uncomfortable troubles.
- Alcohol. Same as above, only alcohol can also prevent nutrients from being absorbed.
- Junk food. Kind of a no-brainer, but it’s much easier said than done to steer clear of foods of the “junk” variety. This includes foods that are full of sugar, loaded with unhealthy fat, and/or fried.
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