Diet Tips

7 Easy Meal Ideas for Sensitive Stomachs

Struggling with the issues brought about by a sensitive stomach can make the entire prospect of meal planning feel daunting. But you don’t have to resign yourself to a life of bland and boring food, even if you do suffer from a sensitive stomach due to issues like irritable bowel syndrome (IBS) or any number of gastrointestinal diseases.

Whether you’re following a Mediterranean diet meal plan, trying to adhere to your list of foods to avoid with IBS, or simply looking for some easy meal ideas that will help take the edge off your stomach pain, we’ve got you covered.

Fail to Plan, Plan to Fail… But Don’t Worry, It’s Easy!

When it comes to making meals that are good for those of us with sensitive stomachs, a little more planning is needed. That’s because so many of the pre-packaged and instant foods we take for granted contain ingredients that set off our stomachs. However, the good news is that it’s easy to make an open-and-go lunch or dinner using simple and natural ingredient substitutes. All you have to do is make a quick meal plan and use that to populate your shopping list.

When you do make it to the grocery store or place your online orders, an essential thing is knowing what foods or ingredients set you off and being sure you avoid those. It sounds simple enough, but often we don’t even think about it until after we’ve eaten something that didn’t sit well or ingredients like gluten that we’re trying to avoid sneak in under the radar. Read those labels!

Another thing to consider is trying to eat several small meals throughout the day as opposed to three large ones. When our stomachs are constantly working, it’s less likely to get overloaded and give us problems. This comes down to portion sizing and may go a long way to keeping you feeling your best.

Lastly, be sure to drink plenty of fluids, especially water. This helps keep everything moving through your system as it should and can also help curb any hunger or digestive pains you may experience.

Now that we know the basics let’s take a look at some easy meal ideas that will work for those with sensitive stomachs.

Seven Easy Meal Ideas That You Can Make Today!


Salads are a great way to pack in a lot of nutrients, and they’re perfect for a healthy, balanced diet that won’t set off your stomach because you can easily customize what goes into them. They’re also generally portable and can make it easy to spread out smaller meals throughout the day.


Smoothies are fast and nutritious, making them one of the best quick meal ideas for those with sensitive stomachs. And since you can get creative with ingredients, they’re a great way to add specific foods that will aid digestion while avoiding common trigger foods. Some ideas include ginger root for heartburn relief or frozen berries for a sweet treat that helps aid bowel movements. Just be sure what you add doesn’t give you any gastrointestinal issues or leave your belly feeling worse than when you started.


Acai bowls are fantastic for providing a sweet, filling meal that’s perfect for celebrating something special or getting through the first few weeks of your new diet. They’re also good for adding certain ingredients you normally can’t eat with other foods to give yourself an extra nutritional punch.


This is another great option if you’re craving something hearty but want to try and avoid common trigger foods like sugary pastries or starchy bread that aren’t good for sensitive stomachs. Just pick out fresh fruit and vegetables that will work with your stomach, place them between two slices of whole wheat bread or a thin wrap, and you’re good to go.


Quinoa bowls are one of our favorite go-to meals because they’re so versatile. You can make them with practically any ingredients you have on hand, making them perfect for using up leftovers. Plus, quinoa is a superfood that’s packed with nutrients and amino acids, making it an ideal choice for those with sensitive stomachs.


Egg salad sandwiches are another great option when you’re looking for something filling without the risk of triggering your sensitive stomach. Just hard-boiled eggs, diced vegetables like celery or onions, and a light dressing mixed together are all you need for a delicious and satisfying meal.


Tacos are the perfect meal — and don’t worry, you can eat them any day of the week, not just Tuesdays. They’re especially convenient when you’re feeling indecisive because they can be made with practically anything. Plus, they’re small and easy to eat, which is perfect for those who have trouble with larger meals. And if you’re following a gluten-free diet, just make sure to use corn tortillas instead of flour.

Make It Easier on Yourself

When it comes to making mealtime a joy instead of filled with stress, there are some tips that you can follow to make it easier on yourself. One way is to get some help, so you’re not having to take care of each and every aspect of meal prep, from shopping to cooking.

One way to get this relief is to follow a regimented meal schedule with provided food, such as with an IBS diet plan that has been preplanned for you. You can also sign up for a Mediterranean meal delivery service that will bring the food you need to your door and give you more time to concentrate on other parts of your life.

Whatever you choose to do, don’t stress out about it. Food should be fun! And with these easy meal ideas, you’re sure to find something that will work for you and your sensitive stomach.


We are nutritionist, health writer's, and food bloggers. Check it out our latest health & wellness articles on fitness, diet, and healthy living.

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