10 Easy Tummy-Friendly Recipes

Eating foods that are gentle on the stomach can help reduce bloating, indigestion, and discomfort. Whether you have a sensitive stomach or simply want easy-to-digest meals, these 10 tummy-friendly recipes are nutritious and delicious.

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1. Banana Oatmeal

Ingredients:

• 1 ripe banana, mashed
• ½ cup rolled oats
• 1 cup almond milk
• ½ tsp cinnamon
• 1 tsp honey (optional)

Instructions:

1. In a small saucepan, combine oats and almond milk over medium heat.
2. Stir frequently and let cook for about 5 minutes until the oats soften and thicken.
3. Mash the banana and stir it into the oatmeal along with cinnamon.
4. Continue stirring for another minute until everything is well combined and creamy.
5. Remove from heat and drizzle with honey if desired before serving.

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2. Ginger Carrot Soup

Ingredients:

• 4 large carrots, peeled and chopped
• 1-inch piece fresh ginger, grated
• 3 cups vegetable broth
• 1 tbsp olive oil
• Salt to taste

Instructions:

1. Heat olive oil in a pot over medium heat and sauté grated ginger for about 1 minute until fragrant.
2. Add the chopped carrots and cook for another 3-5 minutes, stirring occasionally.
3. Pour in vegetable broth, bring to a boil, then reduce heat and let simmer for 15-20 minutes until carrots are tender.
4. Use an immersion blender or transfer the soup to a blender to puree until smooth.
5. Taste and adjust seasoning with salt before serving warm.

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3. Plain Yogurt with Honey and Berries

Ingredients:

• 1 cup plain yogurt
• 1 tbsp honey
• ½ cup mixed berries (blueberries, strawberries, raspberries)

Instructions:

1. Scoop the plain yogurt into a serving bowl.
2. Drizzle honey over the top for a touch of sweetness.
3. Add mixed berries as a topping, gently mixing them in if desired.
4. Enjoy immediately as a nutritious snack or breakfast.

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4. Soft Scrambled Eggs with Avocado

Ingredients:

• 2 eggs
• ½ avocado, sliced
• 1 tbsp butter
• Salt and pepper to taste

Instructions:

1. Crack eggs into a bowl and whisk until smooth.
2. Melt butter in a nonstick pan over low heat.
3. Pour in eggs and gently stir with a spatula, keeping the heat low to prevent overcooking.
4. Continue stirring slowly until eggs are creamy and just set, about 5 minutes.
5. Serve with sliced avocado on top and season with salt and pepper to taste.

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5. Steamed White Rice with Poached Chicken

Ingredients:

• 1 cup white rice
• 1 chicken breast
• 3 cups water
• Salt to taste

Instructions:

1. Rinse rice under cold water and cook according to package instructions.
2. In a separate pot, bring water to a gentle simmer and add the chicken breast.
3. Cover and poach for about 15 minutes until fully cooked.
4. Remove chicken from the pot, let cool slightly, then slice into bite-sized pieces.
5. Serve sliced chicken over steamed rice with a sprinkle of salt.

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6. Mashed Sweet Potatoes

Ingredients:

• 2 sweet potatoes, peeled and cubed
• 1 tbsp butter
• ½ cup almond milk
• Salt to taste

Instructions:

1. Bring a pot of water to boil and add sweet potatoes.
2. Cook for about 15 minutes until fork-tender, then drain.
3. Mash the potatoes with a fork or potato masher.
4. Add butter and almond milk, mixing until smooth and creamy.
5. Season with salt and serve warm.

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7. Herbal Chamomile Tea

Ingredients:

• 1 chamomile tea bag
• 1 cup hot water
• 1 tsp honey (optional)

Instructions:

1. Boil water and pour over a chamomile tea bag in a mug.
2. Let steep for about 5 minutes to release flavors.
3. Remove the tea bag and stir in honey if desired.
4. Sip slowly and enjoy its calming effect.

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8. Coconut Chia Pudding

Ingredients:

• ¼ cup chia seeds
• 1 cup coconut milk
• 1 tsp vanilla extract
• 1 tbsp honey

Instructions:

1. In a bowl, mix chia seeds, coconut milk, vanilla, and honey.
2. Stir well and let sit for 5 minutes, then stir again to prevent clumping.
3. Cover and refrigerate for at least 3 hours or overnight for a thick pudding-like texture.
4. Serve chilled, optionally topped with fresh fruit.

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9. Baked Apples with Cinnamon

Ingredients:

• 2 apples, cored and sliced
• ½ tsp cinnamon
• 1 tsp honey

Instructions:

1. Preheat oven to 350°F (175°C).
2. Arrange apple slices in a baking dish and sprinkle evenly with cinnamon.
3. Drizzle with honey for natural sweetness.
4. Bake for about 20 minutes until apples are tender and slightly caramelized.
5. Serve warm as a healthy dessert or snack.

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10. Boiled Ginger Lemon Water

Ingredients:

• 1-inch fresh ginger, sliced
• 2 cups water
• ½ lemon, juiced
• 1 tsp honey

Instructions:

1. Add sliced ginger to a pot with water and bring to a boil.
2. Lower heat and let simmer for 5 minutes to infuse flavors.
3. Remove from heat and stir in fresh lemon juice and honey.
4. Let cool slightly before drinking for a soothing, digestive-friendly beverage.

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Conclusion

These easy tummy-friendly recipes are great for digestion and overall gut health. Whether you need a light meal or a soothing drink, these recipes will keep your stomach happy and satisfied. Try them out and let us know which one is your favorite!