Do you suffer from an unpleasant bloated stomach, gastrointestinal problems, abdominal pain or just have an unpleasant gastrointestinal flu behind you and want to go easy on the digestive organs because they are irritated after the illness? With the right diet, you can alleviate or even get rid of all such ailments. The so-called light diet is the first step towards improvement.
Hardly anyone has not heard this term before. The diet, often referred to by doctors as “light whole food”, is a stomach diet that has exactly what the name suggests: to protect the gastrointestinal tract and allow it to relax. What exactly is this type of diet, for which diseases it is recommended, which foods are allowed and which should be avoided and much more you will learn from us today. In summary, you will also receive a table with light foods.
What is light food?
As mentioned earlier, it is a diet that uses food that is gentle on the stomach and easily digestible foods for diarrhea, gas and stomach and abdominal pain and digestive problems. Such dishes are served in hospitals. This allows the stomach and intestines to recover when they are irritated for any reason. And it also prevents new health problems.
So if you have digestive problems, you don’t always have to resort to medication. Bare food can be enough for a healthy intestine or stomach. Even doctors recommend food that is gentle on the stomach in such cases. But what can you eat if you have stomach problems or intestinal complaints??
If you read stomach food, you shouldn’t assume that these are unsavory dishes. But on the contrary! With the right recipes, even the simplest ingredients can become delicious and help you with the stomach diet with light foods. It is important that you eat a balanced diet despite a light diet. A combination of 50 to 55 percent is recommended carbohydrates (e.g. pasta, bread, rice), 30 percent Fats and 15 to 20 percent Egg whites, that is, animal and vegetable proteins.
However, since not only the type of food but also the preparation of the light food play a role, you should also pay attention to this. Everything should be prepared in a way that is easy to digest: soups or steamed vegetables instead of raw vegetables, bread made from ground whole-grain flour, instead of coarse-grained whole-grain bread and well-chopped fish, instead of large bites, for example.
This is the only way to make digestion easier for the irritated gastrointestinal tract. But which foods help with diarrhea, which soothe an irritated stomach and what can you drink with light food depending on the symptoms during the diet? We’ll tell you!
When is stomach-friendly food recommended??
Easily digestible food can help with various ailments and diseases. the Abdominal influenza we have already mentioned. The digestive tract is very weakened after such a tough illness and will thank you if you don’t bother it with hard-to-digest dishes. Other diseases that require light food as a stomach diet are:
- Food intolerance
- Irritable bowel syndrome
- Food poisoning
- Ulcers in the stomach or duodenum
- inflammatory bowel disease such as Crohn’s disease
- mild liver or gall bladder disease
- Inflammation of the stomach lining
- Inflammation of the esophagus
- Inflammation of the pancreas
- after operations
However, it does not necessarily have to be a specific illness to decide on a light diet. Certain symptoms may also require them. So many ask themselves diarrhea eat something? Other symptoms for light foods are:
- Nausea and vomiting
- stomach pain
- Stomach pressure
What can you eat with light food?
The fact that you are limited in the amount of food does not mean that you have nothing tasty to cook with. You will even be amazed at how many foods are actually light and easily digestible and also taste good. And since you can combine all foods with each other in a variety of ways, the variety of recipes is much greater than some believe. But what belongs to the light diet?
There are 6 food groups: vegetables, fruits, cereals, dairy products, meat and fish. Each of these groups contains several representatives that are considered to be easily digestible. You can see which these are with the help of the light food list in the form of a table below. In an extra group, we have also listed the well-tolerated spices and herbs.
Light food food table
|cauliflower||Bananas||potatoes||low-fat milk||lean beef||low-fat sea fish|
|broccoli||Strawberries||rice||low-fat yoghurt||lean veal||low-fat freshwater fish|
|fennel||Apples||Pasta||Curdled milk||lean chicken||Shellfish (not fried)|
|Carrots||Pears||Semolina (made from wheat and corn)||Sour milk||Rabbits||Crustaceans (not fried)|
|parsnip||Avocado (in moderation, as it is high in fat)||Bread made from all types of grain, but made from fine flour||mild cheeses (max. 45% fat), such as:
|Kohlrabi||Raspberries||Wholemeal bread (made from fine flour and without grains)||Buttermilk||Lamb|
|peas||mango||Noodles (wheat and whole wheat noodles)||Cream cheese cream (in small quantities)||lean pork|
|green beans||papaya||Quinoa||Goat meat|
|Leaf salads||grapes||gnocchi||mild and lean sausages|
|Celery (tuber and stalk)||bulgur|
Attention! The foods listed serve as a guide and may vary depending on individual tolerances.
How is light food prepared?
You have now learned which foods are allowed as light meals for stomach problems. However, the question still arises as to how exactly the light food should be prepared and into how many meals it should be divided. Fat should be greatly reduced or omitted entirely. This is especially true if you are frying. This works best if you use coated pans, as the food will then not burn even with very little or no fat.
Salt is allowed for seasoning, but should still be used in small amounts, as well as sugar and other spices. This is especially true for hot spices, which in many cases are even completely banned.
How many meals are recommended?
With a normal diet, several small meals are considered the better alternative to a few large servings. This is no different with light food, as it puts a strain on the stomach when it is filled with a lot of food at once and digestion is slower and more difficult. So five smaller meals, for example, are better than three large ones.
It is no less important that you never swallow the food. Take your time, enjoy the meal, and chew thoroughly before swallowing each bite. As you know, digestion begins in the mouth. Well-chewed food helps your stomach and makes its work easier. Irritated stomachs will thank you!
Tips on all food groups in the light diet
In addition to the table with easily digestible foods that are suitable for light foods, we have explained the groups in more detail below. Find out which dishes are suitable for light foods, how to best prepare them and what is beneficial for which complaints and what you should better avoid:
Prepare vegetables in a way that is gentle on the stomach
Vegetables are boiled or steamed. In the raw state, all types of vegetables should be avoided or, at most, consumed in small quantities. The table above shows which types of vegetables are non-bloating. So is among other things spinach easy to digest and can be used for various dishes. It helps with flatulence and is the ideal light food for diarrhea while broccoli Can cause diarrhea and gas if too much is eaten or if it is not prepared properly.
the Kohlrabi Compatibility is downright impressive, because the vegetables are easy to digest even when raw. Therefore, you shouldn’t be afraid to use kohlrabi to improve your health. For example, a casserole to which you also add potatoes and other suitable ingredients is suitable for a kohlrabi diet.
And what about the ever popular tomato sauce? In principle, nothing speaks against it, because apart from the fact that tomatoes are viewed as a light food, they are also cooked with the sauce. Vegetables should only be treated a little more carefully if you have inflammation of the stomach lining (gastritis). While tomato sauce can easily be eaten with all types of pasta for gastritis, raw tomatoes are temporarily less recommended for gastric mucosal inflammation.
With vegetables you can make delicious ones Soups prepare that are not only well tolerated and digestible, but also provide the body with plenty of fluids. A soup for gastrointestinal infections is a great idea, as the irritated stomach is then not burdened with difficult digestion. Possibly simple biscuit pieces can be added instead of croutons. For example, you can relieve diarrhea in adults with carrot soup.
Easily digestible fruit and less recommendable ones
When it comes to fruit, all varieties that contain little acid are suitable. Nonetheless, varieties classified as easily digestible fruit in raw form should only be consumed in small quantities or not at all. Also, make sure they are ripe. Compote, as well as puree or fruit that has been boiled down or steamed, are very suitable.
What to eat if you have diarrhea? Exactly, apples! It is best to use apple varieties that are mild. These include Golden Delicious, Gala and Jonagold. When there are various complaints Apples true helpers. Grated apple for diarrhea is one option. More precisely, the ingredient pectin helps (if you don’t remove the peel!).
Accordingly, you can also use applesauce against diarrhea and so calm the stomach and intestines with the help of apples. The apple cooked in this case is even gentler than the grated one. You are also welcome to use apples for gastrointestinal flu, but not if you suffer from irritation syndrome.
That works just as well banana for gastrointestinal problems. So you can nourish and calm your stomach and intestines with a mashed banana. If you ask yourself what to eat in the case of gastrointestinal flu, the banana will give you the correct answer. Relieve with the avocado Gastrointestinal complaints. It stimulates digestion and regulates the intestinal tract, which also has a very positive effect on irritable bowel syndrome. But don’t overdo it with the avocado. Because it is very high in fat, excessive consumption can lead to nausea.
Not recommended fruit is stone fruit and this includes among others Cherries. They are difficult to digest and sometimes lead to flatulence, the cause of which is the fermentation process. Cherries rarely cause diarrhea. Nevertheless, one should not overdo it with the consumption, as tasty as they are. If you get diarrhea after cherries, it has nothing to do with the old myth that you then drank too much water.
Even though Plums stimulate digestion and are an old home remedy for constipation, they are less suitable as a bland diet because they are poorly tolerated. Especially those who suffer from fructose intolerance should avoid this stone fruit, as the plums can cause stomach pain. Because of their unblocking ability, plums are not suitable for diarrhea.
If Peaches can be regarded as a light food, as with the plums, depends on the complaints. They are not recommended for irritable bowel syndrome, while they can help with gastritis, for example. Therefore, you should always get in touch with your first Doctor advise! In addition, the peach can intensify diarrhea.
potatoes may be boiled, steamed and eaten in the form of mashed potatoes and jacket potatoes. Deep-fried and fried potato dishes such as French fries, croquettes or fried potatoes are prohibited. Potato salad, which is a popular side dish, should also be avoided. By the way, potatoes are great for relieving stomach pain.
You can prepare a soup for stomach pain from potatoes (potato soup). So next time if you ask yourself which soup will help with stomach pain, this is the right answer. The same goes for mashed potatoes. Use the mashed potatoes for gastrointestinal complaints such as nausea, vomiting and abdominal pain. Potatoes are less helpful with diarrhea as they can make it worse.
In contrast, can oatmeal be useful for diarrhea. For example, prepare an oatmeal soup from oatmeal and water, which you can then season with a little salt and vegetable broth. Grated apples are also suitable for refining. You can also relieve stomach ache with oatmeal.
Oatmeal helps with inflammation of the stomach lining by forming a mucus in the stomach that covers the mucous membranes like a protective layer. Therefore, this light food is the perfect choice for gastritis as breakfast, but also for in between. It is advisable to cook oatmeal as a light food breakfast or as a snack before consumption so that it can be digested even better.
That rice is easy to digest is no secret for many. But does rice help with diarrhea? However! Like the oatmeal, it also forms a kind of slime when it is digested and with its help it has a slightly constipating effect. So that your dish doesn’t taste too bland, you can combine rice with zucchini and / or carrots if you have mild diarrhea and lightly salt it.
Light food recipes with rice can be really tasty and there are a lot of light dishes with rice. Try the following soup if you are wondering what to eat if you have gastrointestinal problems:
Light food rice recipe with carrot
- 150 g rice
- 5 carrots, peeled and sliced
- 1 liter of water
- 1/2 teaspoon salt
- Vegetable broth
- 1 tbsp olive oil
- fresh parsley, chopped
- Bring 600 ml of salted water to the boil and add rice.
- After about 5 minutes add the carrots and parsley and cook for another 20 minutes.
- Add oil and season with vegetable stock and salt (do not season too much, the souper is easier to digest).
- If you like, the soup can also be pureed with a hand blender. Then it is even easier to digest.
You can also use rice in one of the most popular desserts, namely the rice pudding. But what about rice pudding if you have diarrhea? This is only a cause for concern if one suffers from a sugar intolerance. Then diarrhea or constipation, gas and abdominal pain can occur, which is the result of digestive problems and the so-called irritable bowel syndrome.
So you should not eat rice pudding or other sweetened dishes, as well as very sweet fruits if you have diarrhea if you cannot tolerate sugar. If you do not have such intolerance, you can easily eat rice pudding if you have diarrhea.
Pasta may be viewed and consumed as light foods in all shapes and colors. So it doesn’t matter which type of grain was used to make it. So pasta for diarrhea, flatulence and other gastrointestinal complaints are no problem.
You can hardly do everyday life without it bread introduce. Fortunately, it is also a good light diet, regardless of the type of grain. In order for you to get a well-tolerated bread, however, it should be made from fine flour and not contain whole grains and seeds. It is good to know that the perfect light food bread is at least a day old. So if you want bread that is particularly stomach-friendly, buy or bake it the day before you eat it.
And which bread for gastric mucosal inflammation? If you suffer from gastritis, you should avoid wholegrain or multigrain bread. Instead, it is better to use rusks, wheat bread and milk rolls and only consume small amounts at first.
Dairy products in the light diet
Lean dairy products are not a problem. Thus is also lean milk Allowed for gastrointestinal complaints, but this does not necessarily mean that it will also help. Still, milk can be said to be good for the stomach when heartburn is the problem. This is because milk binds acid thanks to the protein and can therefore also neutralize excess stomach acid in heartburn. But only for a short time. It is also important that the milk is low in fat, because fat can actually increase the amount of acid.
Milk is also very helpful for stomach pains caused by an irritable stomach. It is the same way yogurt good for the stomach and intestines. In order to achieve the desired effect and to achieve permanent relief with yoghurt and milk for abdominal pain, these products should also be included in the diet on a daily basis.
Since yoghurt is easy to digest, it is very suitable for every meal: for breakfast with oatmeal as muesli or for lunch or dinner instead of quark with potatoes with fresh spices. Of course, these are only two of the many possibilities. Cheese as a popular dairy product can be eaten as long as mild varieties are selected.
Tips about fish
You can go easy on your stomach and intestines with fish by opting for low-fat species. Only then can you consume fish as a light food. Especially if you want to eat fish when you have diarrhea, fat should be reduced very much as it can promote diarrhea. So what to eat if you have diarrhea and other ailments? Which fish are suitable?
The extent to which shellfish and crustaceans are suitable depends, among other things, on your complaints. It is best to consult your doctor about this.
Light foods and eggs
Eggs are popular and fortunately also allowed in the light diet. However, soft-boiled eggs are preferable, as hard-boiled ones are more difficult to digest. So you won’t worsen abdominal pain with a soft one, while a hard-boiled one might make it difficult for the stomach. You should also avoid fried eggs as they are fried fat.
Otherwise, eggs can also be prepared in the form of omelets or scrambled eggs with the stomach diet, since both the omelet and the scrambled eggs are easy to digest. In this case, however, it is best to avoid fat in the preparation. With scrambled eggs you get light food that is tasty and good for your health. Egg bites and poached eggs are also allowed. Try our simple omelette recipe, for which you simply replace the mountain cheese with a milder variety.
Eggs can also be processed further, for example when preparing cakes or casseroles. But not for mayonnaise, tartar sauce or egg salad. Also, reduce the number of eggs to a maximum of 3 per week.
Since legumes have a flatulence effect, they are unsuitable as light foods. Legumes may even make diarrhea, bloating, stomach ache, or other intestinal problems worse. That also applies to lenses, even if these legumes are one of the more easily digestible varieties. So that lentils are good for digestion is not true.
However, the bloating effect is barely noticeable or not at all in people with a healthy and insensitive gastrointestinal tract. Avoid lentils for diarrhea and other intestinal complaints, as well as all other legumes such as beans or peas.
Spreads, desserts and sweets
For a delicious breakfast one likes to pick up Spreads and in between you want to nibble. But what is easy to digest and what is allowed? You can spread jam, fruit jelly and honey on your bread without hesitation, while banana chips, muesli and fruit bars, shortbread biscuits and even gummy bears are suitable for snacking. Also certain cake may be eaten. Such are:
- Braid and other low-fat pastries
- light yeast cake
- Cheesecake (e.g. our cheesecake recipes for which you simply leave out prohibited ingredients)
- Sponge cake
- Cake with sponge batter
Does chocolate help against diarrhea? The answer is yes. However, this only applies to varieties with a cocoa content of at least 70%. It contains flavonoids, which inhibit the substances that regulate fluid secretion. But before you get excited too soon, we have to tell you that chocolate is still not a light food and is not appropriate for a stomach diet. With a high cocoa content, it can only be eaten in very small quantities.
You should also refrain from:
- peanut butter
- Chocolate spreads and other chocolate desserts
- fresh yeast cake
- Cream cakes and desserts with raisins
- Puff pastries and very fatty and lard pastries (donuts, spritz cakes, etc.)
For all permitted cakes and pastries, you should also pay attention to the ingredients. Use suitable fruits, low-fat dairy products and no nuts!
Spices and herbs
Every dish is only really perfect with the right spices. But which spices and herbs are allowed? In addition to sugar and salt, you can use a number of other flavors for seasoning. Such are:
- Caraway seed
- Lemon balm
However, you should avoid some spices. These include vinegar, chilli, garlic, cayenne pepper, wasabi, mustard, black pepper, horseradish, and condiments, including soy sauce.
Are nuts allowed and are nuts easily digestible? Unfortunately, we have bad news for all lovers of delicious nuts. They are not allowed if you want to eat light foods, as they are difficult to digest and digestible. No matter whether almonds, hazelnuts, cashew nuts, pistachios or walnuts and diarrhea, gastritis, stomach pain, irritable bowel syndrome or other complaints – nuts are taboo! And that also applies to the actually quite healthy and popular peanut butter!
fats and oils may be used in light foods for cooking and eating, but should be used as sparingly as possible. Allowed are:
- high quality vegetable oils (e.g. olive oil, rapeseed oil, sunflower oil, linseed oil, corn oil)
Lard and palm kernel fats are prohibited.
Permitted sausage types:
- Viennese sausage
- Poultry sausage
- Beer ham
- Corned beef
- cooked ham
- Veal sausage
- Ham sausage
- cold roast
Reach for the right drinks
Of course, you should also limit yourself when it comes to drinks. Alcohol is completely forbidden, as well as very strong coffee, carbonated drinks, fruit juices with a high acid content (e.g. grapefruit, orange, lemon). Fruit juices should generally be diluted heavily, while vegetable juices are not a problem.
Herbal and fruit teas and still water are wonderfully suitable for light foods and extremely well tolerated. However, it is important that you do not enjoy the drinks too hot or too cold. Black tea and coffee can be drunk in moderation depending on your tolerance.
What to drink if you have diarrhea?
Since diarrhea occurs because the large intestine can no longer absorb mineral salts and thus cannot remove water from the stool, it is only logical that beverages containing salt are beneficial. They should also contain sugar and potassium. If you are dependent on light foods and have to choose drinks that are gentle on the stomach, you can Currant juice, Carrot juice or to a diluted one chicken broth to grab.
Chamomile, peppermint and fennel teas are also suitable. And would you have thought that green tea could relieve diarrhea? In fact, it does it more successfully than black tea. In contrast, coffee is a bad idea if you have diarrhea because it even has a laxative effect and can make the situation worse. But since it is not a good light food anyway, that shouldn’t be a problem for you.
What to drink if you have gastrointestinal complaints?
You can do best with tea calm the stomach. Chamomile, lemon balm, cumin, and fennel are a good idea, while carbonated beverages or even alcohol are completely banned if you want to help your digestive system heal.
Light food for children
The light food for toddlers is by and large no different from that of adults. Since it is easily digestible and well-tolerated food either way, you do not have to make any exceptions with the little ones. This also applies to the light diet for children who are older. Just adjust to the children’s appetite and wishes.
A simple, tasty chicken soup or, alternatively, a vegetable soup is usually very popular with the little ones. It is also easy to digest and at the same time provides the child with plenty of minerals and vitamins. The perfect light food for children. Children can also eat rusks, grainless rolls, crispbread, pretzels, carrots, potatoes, broccoli and rice as food for stomach aches. However, sweets, milk and cocoa are not recommended.
By and large, you should listen to your child. Don’t make him eat. If it does not feel able to do so, you could make the symptoms worse. You can be sure that the appetite will come on by itself as soon as your child is able to eat again.
It is important that sick children very much drink a lot! As a rule, between 80 and 150 ml per kilogram of body weight applies. It is best to alternate still water and tea (teas suitable for children) during illness. A vegetable broth also provides your child with plenty of nutrients and is the ideal light food.
Table of prohibited foods
As additional information, we have also compiled a table with prohibited foods below. What should you not eat or drink if you have diarrhea, what is not a good idea if you have stomach pain, flatulence and other complaints? In short – everything that is not a light diet. You can see what that means here:
|gherkins||Mirabelle plums||puff pastry||Cream yogurt||duck||eel|
|Kale||Apricots||grainy bread||Cream curd||goose||salmon|
|Onions||Citrus fruits||fresh bread||Sour cream||Poultry skin||mackerel|
|Corn||Pears||Creme fraiche Cheese||Knuckle of pork||Matjes|
|mushrooms||Dried fruit, such as.
|spicy cheeses, such as:
|spicy sausages, such as.
|paprika||Quinces||breaded meat dishes||herring|
|Brussels sprouts||sour apples|
The forbidden foods can vary depending on the symptoms and illness. Consult your doctor accordingly!