15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (2024)

Whether you have sensitivities to things like dairy or gluten, or you just have a generally sensitive stomach that doesn’t handle spice well, finding meals that won’t upset your gut can be tough. Even something as comforting as a bowl of soup ends up being loaded with milk and spice, making it virtually unattainable.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (1)

The best way to cook for your stomach sensitivities is to introduce ingredients that are meant to improve your gut health, like turmeric and ginger, both of which have anti-inflammatory properties, and just so happen to add delicious flavor to your dishes without being overpowering.

Additionally, other foods such as mushrooms, endive, bok choy, kale, and leeks have pre and probiotic properties, giving you far more options for a nutritious and delicious dinner that won’t throw your stomach out of whack. From salads and casseroles to comforting soups and even a homemade version of a takeout favorite, give you and your stomach something soothing and delicious with our guide to 15 dinner recipes for sensitive stomachs.

Contents

  • Belgian Endive Salad with Apples and Goat Cheese
  • 15 Minute Garlic Shrimp in Lemon Butter Sauce
  • Slow Cooker Bone Broth
  • Quinoa and Tabbouleh Salad
  • Mushroom and Leek Soup
  • Tummy Healing Soup for One
  • Gut Healing and Immune Boosting Soup
  • Gut-Healing Butternut Squash Soup
  • Healthy Sesame Chicken
  • Lentil Salad
  • Skinny Chicken and Rice Casserole
  • Black Eyed Peas Vegan Curry
  • White Turkey Chili
  • Ratatouille
  • Vegan Turmeric Quinoa Power Bowls

Belgian Endive Salad with Apples and Goat Cheese

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (2)

Credit: www.rhubarbarians.com

Endive is a great salad ingredient for a host of reasons, but what we love the most is that it’s a prebiotic, meaning it supports a healthy and diverse microbiome. Top it with crumbled goat cheese and crisp apple and you’ve got a salad that doesn’t seem healthy, but really is.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (3) 15 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (4) 343 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (5) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (6) Healthy

Visit the page to learn more: Belgian Endive Salad with Apples and Goat Cheese.

15 Minute Garlic Shrimp in Lemon Butter Sauce

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Credit: littlespicejar.com

While most gut-friendly ingredients tend to be plants, shrimp has its own prebiotic properties that support your digestive health too. Plus, they taste delicious with a bit of lemon juice and garlic.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (8) 15 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (9) 120 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (10) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (11) Healthy

Visit the page to learn more: 15 Minute Garlic Shrimp in Lemon Butter Sauce.

Slow Cooker Bone Broth

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Credit: www.platingsandparings.com

Bone broth is full of healthy protein and collagen, making it a light and satisfying meal for nights when your stomach isn’t up for something complex.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (13) 18h 00m 15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (14) 50 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (15) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (16) Healthy

Visit the page to learn more: Slow Cooker Bone Broth.

Quinoa and Tabbouleh Salad

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Credit: www.chefdehome.com

Sometimes the best dish for a sensitive stomach is something heavy in whole grains. The fresh herbs give this salad some necessary zing, and the endive leaves provide delightful crunch as well as some of its own prebiotic properties.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (18) 20 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (19) 180 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (20) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (21) Healthy

Visit the page to learn more: Quinoa and Tabbouleh Salad.

Mushroom and Leek Soup

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Credit: www.girlgonegourmet.com

Leeks and mushrooms are both prebiotic vegetables, making this soup ideal for the heath of your digestive system.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (23) 35 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (24) 255 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (25) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (26) Healthy

Visit the page to learn more: Mushroom and Leek Soup.

Tummy Healing Soup for One

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Credit: strengthandsunshine.com

This soup is packed with all the tummy-friendly ingredients you can think of, including turmeric and ginger which are both anti-inflammatory superfoods, and gluten-free pasta for a comforting addition.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (28) 7 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (29) 150 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (30) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (31) Healthy

Visit the page to learn more: Tummy Healing Soup for One.

Gut Healing and Immune Boosting Soup

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Credit: sweetnsassyeats.com

Every element of this soup brings something soothing and gut-friendly to the table, including bok choy, celery, kale, garlic, ginger, and cilantro, among many others.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (33) 15 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (34) 180 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (35) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (36) Healthy

Visit the page to learn more: Gut Healing and Immune Boosting Soup.

Gut-Healing Butternut Squash Soup

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Credit: nourishwithkristine.com

For a quick and easy dinner that will soothe your sensitive stomach, this creamy, warming soup is a no brainer.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (38) 35 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (39) 210 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (40) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (41) Healthy

Visit the page to learn more: Gut-Healing Butternut Squash Soup.

Healthy Sesame Chicken

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Credit: thecleaneatingcouple.com

Sometimes takeout is the easiest option for dinner, but if you have a sensitive stomach all the added oil in that greasy takeout will do a number on you. Instead, make this healthy version at home with a side of steamed rice for a delicious meal you and your tummy will feel good about.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (43) 25 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (44) 690 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (45) Easy

Visit the page to learn more: Healthy Sesame Chicken.

Lentil Salad

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Credit: detoxinista.com

Easy to throw together and entirely customizable, this lentil salad is a nutritional powerhouse that won’t throw your stomach out of whack after an oversized portion.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (47) 20 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (48) 215 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (49) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (50) Healthy

Visit the page to learn more: Lentil Salad.

Skinny Chicken and Rice Casserole

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Credit: www.yummyhealthyeasy.com

This casserole is free of any creamy soup so it’s easy to throw together when you want something simple for dinner and don’t have a ton of time to devote to a soup.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (52) 30 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (53) 250 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (54) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (55) Healthy

Visit the page to learn more: Skinny Chicken and Rice Casserole.

Black Eyed Peas Vegan Curry

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Credit: bohemianvegankitchen.com

In addition to the ginger and garlic in this recipe, there’s plenty of nutrient-dense vegetables here that make this curry good for your body and your health.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (57) 1h 00m 15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (58) 200 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (59) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (60) Healthy

Visit the page to learn more: Black Eyed Peas Vegan Curry.

White Turkey Chili

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Credit: insearchofyummyness.com

Leaner and milder than a Texas-style chili, this white turkey chili omits tomatoes which can irritate a sensitive stomach.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (62) 40 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (63) 100 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (64) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (65) Healthy

Visit the page to learn more: White Turkey Chili.

Ratatouille

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (66)

Credit: acleanbake.com

This colorful and flavorful dish is gluten-free, vegan, paleo, and packed with nutritious veggies that will fill you up without upsetting your stomach.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (67) 1h 20m 15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (68) 110 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (69) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (70) Healthy

Visit the page to learn more: Ratatouille.

Vegan Turmeric Quinoa Power Bowls

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Credit: www.jaroflemons.com

Packed with plenty of good-for-you ingredients, the combination of turmeric, quinoa, and fresh kale makes this a seriously powerful bowl of food you’ll want to eat every night.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (72) 30 minutes15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (73) 385 calories15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (74) Easy

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (75) Healthy

Visit the page to learn more: Vegan Turmeric Quinoa Power Bowls.

15 Dinner Recipes for Sensitive Stomachs - TheDiabetesCouncil.com (2024)

FAQs

What is a gentle meal for a sensitive stomach? ›

Plain water and electrolyte drinks are a good option, as are herbal teas and clear soup broths. As far as foods, one recommendation is to follow the "BRAT" diet. BRAT stands for bananas, rice, applesauce and toast. These foods are low in fiber, easily digestible and gentle on the stomach.

What is a good light dinner for an upset stomach? ›

Foods and drinks like bananas, white rice, toast, crackers, and broth are gentle on your digestive system and can help you recover from an upset stomach. It's best to avoid foods and drinks that are difficult to digest and may worsen GI symptoms.

What is the best diet for sensitive stomach? ›

Bland foods include broth, eggs, certain cooked vegetables, and lean meat. Foods to avoid include spicy, fried, or acidic products. A sensitive stomach may occur due to a stomach infection, food intolerance, indigestion, or long-term condition such as irritable bowel syndrome (IBS).

What salad is good for upset stomach? ›

Ghannoum says lettuce is particularly good for indigestion due to its high water content, which helps dilute angry stomach acids. Too much of it, though, may cause unwanted gas, he adds. Eat up: Have a salad with iceberg or romaine topped with non-cruciferous vegetables and drizzled with olive oil.

What meat is good for sensitive stomach? ›

Meat Products and Protein

Lean cuts of meat like skinless chicken, turkey, and fish are easier to digest than red meats due to their low fat and fiber content.

Can I eat pasta with a sensitive stomach? ›

Bland carbs

White rice, pasta, crackers, and oat brans don't need a lot of work to breakdown so they're really easy to digest,” Ganjhu explains.

What 12 foods stop diarrhea? ›

One of the most familiar anti-diarrhea strategies is the BRAT diet (which stands for bananas, rice, applesauce, and toast). But there are other foods that are just as useful, including soft-cooked eggs, low-fat yogurt, clear broths, plain pasta, and saline crackers.

Are potatoes good for an upset stomach? ›

Boiled potatoes are easy to digest and can provide a starchy source of energy when you're feeling weak due to stomach issues. Avoid adding butter, spices, or heavy toppings. Instead, consume them plain or with a little salt for taste.

Is peanut butter good for an upset stomach? ›

Peanut butter may also help to relieve symptoms of digestive distress, such as bloating, gas, and abdominal discomfort. This is because peanut butter contains healthy fats, which can help to lubricate the digestive tract and improve the movement of food through the intestines.

What is the easiest meat to digest? ›

Chicken is a great choice if you're on the lookout for easy to digest foods. It's a lean meat that has less fat and cholesterol than pork or beef, which means it's much easier on the stomach.

What are the top 10 low fiber foods? ›

Choose these foods:
  • Tender meat, fish and poultry, ham, bacon, shellfish, and lunch meat.
  • Eggs, tofu and creamy peanut butter.
  • Dairy products if tolerated.
  • White rice and pasta.
  • Baked goods made with refined wheat or rye flour, such as bread, biscuits, pancakes, waffles, bagels, saltines and graham crackers.

What food makes your stomach feel worse? ›

However, when you do feel up to having something to eat or drink, some foods and beverages can make you feel worse. A few foods to avoid with an upset stomach include dairy, alcohol, and ultra-processed foods, while eggs, gelatin, and toast can help settle your stomach.

What kills the stomach virus? ›

There's no medicine for stomach flu. Antibiotics don't work on viruses — they're for bacterial infections. The best thing you can do to help your immune system do its work is to stay home and rest, stay hydrated and eat a little if you can. Give your body the energy it needs to fight the infection.

Is it OK to eat salad with an upset stomach? ›

You can try the BRAT diet: Bananas, Rice, Applesauce and Toast. (No gravy, butter or jelly, please!) You can also try plain bagels, saltine crackers and baked potatoes. No cream soups, meats, vegetables or salads.

Is peanut butter toast good for an upset stomach? ›

A lack of protein can make nausea feel even worse, so look to protein-packed foods, such as nuts — even peanut butter, as long as you're not allergic — that are easy to digest. They'll quickly replenish your depleted energy and help keep your nausea at bay.

What are the most gentle foods on stomach? ›

11 foods that are easy to digest
  • Applesauce. ...
  • Eggs. ...
  • Sweet potatoes. ...
  • Chicken. ...
  • Salmon. ...
  • Gelatin. Hospitals often serve gelatin desserts after surgery. ...
  • Saltine crackers. Some people find that plain saltine crackers help settle nausea, for example, during pregnancy. ...
  • Oatmeal. Saltine crackers are a highly processed food.

What meals are easy on your stomach? ›

What are the easiest and fastest foods to digest?
  • canned or cooked fruit without seeds or skin.
  • canned or cooked vegetables without seeds or skin.
  • lean meat and other lean protein.
  • refined grains, like white bread.
  • low fat dairy products, if you aren't lactose intolerant.
  • fermented foods, like sauerkraut and pickles.
Mar 25, 2024

What is the best breakfast for sensitive stomach? ›

15 Best Gut Health Breakfasts
  • Sourdough toast with a poached egg and cottage cheese. ...
  • Kefir-based smoothie bowl with berries. ...
  • Hot millet with fruits and nuts. ...
  • Savory breakfast bowl with avocado, eggs, and fresh tomato. ...
  • Make-ahead carrot and zucchini muffins with nuts. ...
  • Broth with cooked vegetables and protein.
Apr 19, 2024

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