Top 12 Foods That Are Easy to Digest for Vegetarians

Most people turn toward vegetarianism to have a diet that is simple, blissful, and easy on the guts. However, when we step into a vegetarian kitchen and look at all the delectable items, we see that it is not so simple and easy after all. 

The vegetarian diet, although doesn’t contain all the meat and sea foods out there, still is vast in many respects. There are food items that have high protein content, others that are rich in micronutrients, others in carbs, and a few others in fat. 

This can make navigating the world of vegetarianism a bit trickier, and that too especially if you have a weak digestive system. But this should not stop you from blessing your guts and your taste buds. 

Thus, we’ve created a list of the top 12 easy-to-digest foods that will heal your gut and your mind as well. 

Why is it important to eat easily digestible foods?

Cultures across the world have always promoted the intake of easy-to-digest foods. This is not just because they suffered from weak guts, but because of the many other benefits offered by these foods. 

In Ayurveda, these are called Sattvic foods and are said to make people pure, calm, clear, and joyful. The word ‘Satvic’ literally translates to goodness, purity, serenity, balance, and peacefulness.

Eating easily digestible foods has been proven to provide immense benefits such as

• Reducing digestive discomfort such as bloating, gas, constipation, irritable bowel, acid reflux, etc.
• Promoting higher nutritional absorption and energy levels
• Supporting mental health due to good gut health

Top 12 easy-to-digest foods

Many people, while considering the digestibility of food items, ignore their quality and impact on our health. There are food items that won’t come roaring to your gut but are still harmful to your health. We’ve excluded those items from our list to take care of your overall health. 

Also, know that this list is not made in a way that number 1 represents being the best of all.

1. White Rice

Rice is a staple diet of so many cultures for many reasons. And of those many, one prime reason is that rice is easy to digest and provides quick energy due to its high-carb content and low-fibre content. This is why you might have seen farmers eating rice while working in the fields. 

White rice may be plain and simple, but its nutrition is really quite ample. It’s high in carbs, providing energy galore, for all the tasks and errands you have in store. You not only get rich carbs, but many vitamins and minerals like folate, iron, B3, B6, B9, B12, Zinc, etc. 

Best time to eat: Eat earlier in the day as part of your balanced diet. Consume it in moderation as you need to eat other foods rich in micronutrients. 

2. Millets 

Millets, the tiny grains that were once a favourite of our grandparents and the generations before them, are now making a major comeback in the world of nutrition. And it’s not hard to see why – these tiny powerhouses pack a punch when it comes to health benefits, especially for the stomach. 

Millets are incredibly easy to digest. Unlike many other grains that can cause bloating and discomfort, millets are a digestive dream come true. They contain a unique combination of fibre and resistant starch that helps to regulate digestion, keeping things moving smoothly through the digestive tract.

They are also rich in a wide range of nutrients like magnesium,  vitamins B and E, etc. 

And let’s not forget about their gluten-free status, which makes them a fantastic option for anyone with gluten intolerance or celiac disease. 

So if you’re looking for a way to improve your digestive health, look no further than millets. These tiny grains may be small, but they pack a big nutritional punch, making them the perfect addition to any healthy diet. If you find it hard to incorporate dishes made out of millet, you can simply add Aashirvaad Multi-Millet mix to your regular atta and enjoy the benefits of millet. 

Best time to eat: You can eat millet for any meal of the day. For breakfast, you can add them to your smoothies or make pancakes. They can substitute grains like wheat for lunch and dinner. You can also mix multi-millet flour with your regular flour. 

3. Apple sauce 

Fruits are generally easy to digest and one way to make them easier on the guts is to– cook the fruits. Applesauce is a delight for those who love staying immersed in the fruity flavours. If an apple a day keeps the doctor away, then applesauce keeps digestive issues at bay. 

And if you are wondering how to make it, here is a quick guide:

• Peel, chop, rinse – 6 apples.
• Take a pan, add water, let it boil, and add apples.
• Add cinnamon and honey for some extra flavour notes.
• Let it boil for 20-25 minutes until the apples are soft and mushy.
• Mash the mixtures to your desired consistency.
• Serve hot or cold, any way you like, eat, and smile.

Best time to eat: Eat it unsweetened at any time and in any way. However, when mixing with other food, observe how your body reacts.

4. Oatmeal

Oatmeal is considered to be an easily digestible food because the type of fibre it contains is soluble fibre. This type of fibre forms a gel-like texture that reduces the speed of food inside our intestines and thus promotes better nutrient absorption. The slow movement inside the guts does not always mean hard digestion. 

But you might feel, “why do I have to go through these bland torturous Oats?” Well, there are ways to enhance the taste of oatmeal and make it delectable. Here is what to do – 

• Take almond milk in a pan and let it come to a boil.
• Add rolled oats, honey, vanilla extract, and cinnamon, and simmer it for 5-7 minutes on reduced heat.
• Turn off the gas, pour the oatmeal into a bowl, and top it with sliced banana, chia seeds, stewed berries, etc.

And here you have it, your poor oatmeal becoming heavenly oatmeal. 

Best time to eat: The best way is to include it in your breakfast as it will keep you energetic throughout the day.

5. Vegetable soups 

When the people of Ogimi village in Japan, were asked about their secret to being the longest-living humans in the world, they smiled and told not one, but many secrets. Among those many, one was to eat lots of vegetables in a day. An average person there eats around 18 different kinds of vegetables, 500 grams, in a day. 

Cooking vegetables turn the already-easy-to-digest vegetables into their more digestible form. You may simply make vegetable soup and drink it during the day. Or you may eat them as salads or in other forms. Some of the nutritious vegetables include:

• Spinach
• Carrots
• Zucchini
• Sweet potatoes
• Green beans
• Tomatoes
• Asparagus
• Peppers
• Cucumbers
• Broccoli
• Cauliflower
• Mushrooms

Best time to eat: You can eat this for your lunch and dinner both.

6. Curd and Yogurt 

These are dairy products that humans have been cherishing for centuries for all their magical benefits. Curd helps gut health as it is a good natural source of probiotics. Think of probiotics as the helpful bacteria that live in our gut and help us digest food and extract nutrients. It helps to soothe your gut and is very light on the stomach. This is why when you have a bad stomach, curd is suggested as the first thing to eat. 

Best time to eat curd or yoghurt – Consume during the daytime or afternoon, preferably during lunchtime. 

7. Bananas

Ever observed athletes coming off the track, peeling bananas, and eating them? It is because bananas are a good source of carbohydrates. And don’t we all know that carbs are the body’s primary source of energy during exercise? And as low potassium levels cause muscle cramping and fatigue, eating bananas help replenish these important electrolytes and prevent cramps.

Bananas are not only an excellent source of quick energy, but they are one of the best easy-to-digest foods as well. Not only this but if you go through those tough times of diarrhoea or constipation, have a banana or two for some relief. 

Best time to eat bananas – Have it in the morning, in the noon, before and after your workout, or in the evening; bananas are a great any-time snack. 

8. Sweet Potato

As sweet as the name sound, is the food sweet too? Well, not exactly. These potatoes contain sugar but are low on the glycemic index. Meaning it doesn’t spike your blood sugar as the other potatoes. And because sweet potatoes are low in starch content and high in fibre, they are considered one of the easily digestible foods. These sweet roots are packed with numerous essential nutrients such as Vitamin A, C, Potassium, etc. 

And if you’re still wondering about eating sweet potatoes, here are the many benefits that you can get from this simple yet potent food:

• It blesses us with antioxidants 
• May help in blood sugar control due to its fibre content.
• Studies show that Taiwanese purple-fleshed sweet potatoes also help in reducing inflammation. (1)

Best time to eat sweet potatoes – Enjoy it as a side dish, salad, or post-workout snack, anytime in the day. Observe your body and decide which time suits you best.

9. Chia Seeds

Seeds are something that many find hard to digest, but not chia seeds. These small mustard-like seeds are rich in dietary fibre and thus promote healthy digestion and bowel movement. But as with any other food, if you experience bloating or digestive issues after eating it, either change the way you eat or drop it from your diet. Don’t jump and stuff your stomach with it; start with smaller amounts and gradually come up.

The best way to eat them, because they are small and are high in fibre, is to mix them with something else. Here are a few options to consider:

• Use as a base for smoothies or added to yoghurt, oatmeal, or other dishes
• Sprinkle on top of salads,
• Use as a crunchy topping for granola or baked goods
• Blend into homemade energy bars

Note that chia seeds absorb liquid, so keep hydrating yourself with plenty of water to counter the effect.

Best time to eat – Many prefer eating them in the morning to keep their energy levels up during the day. 

10. Moong Dal (Split yellow or green lentil)

Split yellow and green lentils are considered one of easy-to-digest foods. Such is their grace that doctors recommend eating it with rice to people when they are sick. Why? Because it is easy to digest and is a great source of protein and other nutrients as well.

You may try out Khichdi, which is a mix of moong dal and white rice. Simply add olive oil or ghee to the cooker, add mustard or cumin seeds, curry leaves, a pinch of asafoetida, salt to taste, and the soaked mixture of rice and lentil. And here you have it, your easy, tasty, and super nutritious dish.

Best time to eat: Consume this light dish for lunch or early in the evening as your dinner with curd or yoghurt. 

11. Blueberries

Blueberries may be small in size, but their water and fibre content pack them with a punch of power, taste, and nutrients. These are often referred to as a superfood because of the many benefits they bless us with. 

The fibre in blueberries is mostly soluble fibre, which means it dissolves in water and forms a gel-like substance that helps move food through the digestive system. This helps prevent constipation and promote regularity.

Blueberries contain natural digestive enzymes that can help break down carbohydrates, proteins, and fats in the food we eat. These are rich in antioxidants, good for the heart and brain, boost immunity, grace skin health, and enhance the eyes. What more can one desire? 

Have them fresh and raw to get their natural benefits. And how to eat? Well, consume these as a snack or add them to breakfast cereals, smoothies, salads, or yoghurt. Eat them any way you like, but eat.

Best time to eat – Eat them in your breakfast or much on as a snack item. 

12. Tofu

Tofu has been among us for thousands of years. Not only is the story of its origin interesting, but it also is one of the easily digestible plant-based proteins. Tofu is a great source of protein and other essential nutrients such as iron, calcium, and vitamins B and E. And because it has a mild taste, you may blend it with other dishes and it’ll take on their flavours. 

Grill it, marinate it, bake it, or eat it raw; no matter how you eat it, you are going to love it. 

Best time to eat: You may consume it any time in the day, in any way you like. 

Conclusion

Eating light and easy-to-digest foods has been recommended to us for centuries. Not only does it allow us quick and easy energy, but it also keeps our gut calm and strong. This provides us with a sense of clarity, easiness, and joy. And because we do not keep writhing due to stomach discomfort, our focus increases and so does our productivity. Incorporate the foods written above into your diet and see the changes happening. However, as with any food, their suitability varies from person to person. A particular food item might be a blessing for hundreds of people but trouble for you. So, observe your body and have a customized list for your own self. 

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