Three Ideal Recipes for People with Digestive Problems

Below, we'll present 3 ideal recipes for people with digestive problems so you can enjoy a range of meals and nutrients.
Three Ideal Recipes for People with Digestive Problems
Eliana Delgado Villanueva

Written and verified by the nutritionist Eliana Delgado Villanueva.

Last update: 27 May, 2022

People with digestive problems have a hard time trying to find a diet that’s healthy, nutritious, and painless. This is all down to the way that their body breaks down certain food groups.

By this, we mean how the body digests different types of food at the same time: fruits containing sugars (processed or not) in combination with seeds, or grains alongside meat (any type). Adding legumes or vegetables could push your body’s limits for digesting and absorbing nutrients.

This causes a number of symptoms such as bloating and abdominal inflammation. Due to this, people with digestive problems need to separate and choose the types of food they eat. This way, they can reduce discomfort and be able to enjoy their food without any problems. In case of doubt, we recommend consulting a nutritionist.

Although it might seem difficult to find meals that don’t mix a lot of food groups, it is possible. In fact, it’s not as hard as you might think. For this reason, we want to share three recipes that will help you continue to eat healthily.

Delicious recipes for people with digestive problems

According to a study published in Critical Reviews in Food Science and Nutrition, the functional components of foods play an important role in modulating intestinal health. In this sense, when you have digestive problems, it’s convenient to consume certain foods.

For this reason, this time we compiled some healthy recipes that can be beneficial when you have digestive discomfort. Try them out and enjoy!

1. Combined papaya juice

A woman clutching her stomach as she's one of the people with digestive problems.

One thing you should bear in mind are enzymes. Remember that people with digestive problems find it difficult to process food. Therefore, consuming foods with a high enzyme index is a great thing to do.

Papaya, as well as other fruits, help to get the nutrients you need and make your digestive process more pleasant. As seen in the data published in Biochemical Journal, papaya is a source of vitamins A, B, and C and minerals. In addition, it contains an enzyme called papain that promotes digestion.


  • 1 lemon (45 g)
  • 1 apple (50 g)
  • 2 oranges (75 g)
  • 2 carrots (80 g)
  • 6 slices of papaya (400 g)
  • 2 leaves of fresh mint (10 g)
  • 1 tablespoon of ground vanilla (25 g)


  • Cut the oranges in half and squeeze them to get all the juice.
  • Then, peel the papayas and cut them into slices. Make sure you remove all the seeds. You only want to use the pulp.
  • Also, peel the carrots well.
  • Peel the apple and remove the core so that you’re just left with the flesh.
  • Put all the ingredients except the orange juice into a blender and process for one minute.
  • Finally, pour the orange juice and the papaya mixture into a jar. Add the ground vanilla and a little grated lemon peel.
  • Decorate with the mint leaves.

Visit this article: Four Infusions to Cleanse Your Body

2. Cucumber and tomato salad

A photo of a cucumber and tomato salad.

Both cucumbers and tomatoes contribute to lighter digestion thanks to their water and fiber content. In fact, they’re ideal for controlling swelling and gas. According to information published in the Journal of Food Science and Technology, fiber is a key nutrient for digestive health.


  • 1 avocado (600 g)
  • 1 large onion (120 g)
  • 10 red tomatoes (700 g)
  • 4 tablespoons of ground parsley (200 g)
  • 3 tablespoons of olive oil (150 ml)
  • 2 cucumbers cut into slices (400 g)
  • 1 tablespoon of ground black pepper (25 g)
  • 2 tablespoons of red wine vinegar (60 ml)


  • Wash all the ingredients well.
  • Grab a clean salad bowl and keep it nearby for the final mix.
  • On a chopping board, chop the onion into slices, then the tomato, and finally the cucumber and the avocado.
  • It’s best to have all the ingredients ready before you get to the condiments.
  • Add the tablespoon of parsley, the olive oil, and the red wine vinegar. Stir well until everything is well-mixed.
  • Finally, add the black pepper. Add some more olive oil if it’s to your taste.

3. Banana, pineapple, and apple fruit salad

A bowl of chopped banana.

Another common thing with people who commonly have digestive problems is flatulence. And this has nothing to do with their culture or bad habits. It’s a consequence of the food they eat. This recipe will help solve this problem.


  • 1 apple (80 g)
  • 4 leaves of mint (15 g)
  • 1 ripe banana (200 g)
  • 2 1/2 cups of pineapple (250 g)
  • 4 tablespoons of sugar (100 g)
  • 1/2 cup of lemon juice (60 ml)
  • 1 tablespoon of nutmeg (25 g)
  • 2 cups of natural coconut, without husk (200 g)


  • Put a frying pan on the heat and mix the sugar with the lemon juice and 1/2 cup of water. The resulting mixture will have a syrup-like texture.
  • Peel all the fruits and put them in a large bowl. Mix them so that you can easily pour in the citrus syrup that you’ve just made.
  • Finally, sprinkle the nutmeg over the top and put the mixture in the fridge for one hour. Serve in a glass with fresh mint leaves.

Have you tried these recipes yet? As you may have seen, they contain ingredients that are beneficial for digestive health. However, you should keep in mind that they don’t replace the medical treatment of digestive problems. Therefore, consider them only a supplement and follow your doctor’s recommendations.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Pace LA, Crowe SE. Complex Relationships Between Food, Diet, and the Microbiome. Gastroenterol Clin North Am. 2016;45(2):253–265. doi:10.1016/j.gtc.2016.02.004
  • Ercolini D, Fogliano V. Food Design To Feed the Human Gut Microbiota. J Agric Food Chem. 2018;66(15):3754–3758. doi:10.1021/acs.jafc.8b00456
  • Singh, R. K., Chang, H. W., Yan, D., Lee, K. M., Ucmak, D., Wong, K., … Liao, W. (2017, April 8). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine. BioMed Central Ltd.
  • Miller CD. The Vitamins (A, B, and C) of Papaya. Biochem J. 1926;20(3):515–518. doi:10.1042/bj0200515
  • Dhingra D, Michael M, Rajput H, Patil RT. Dietary fibre in foods: a review. J Food Sci Technol. 2012;49(3):255–266. doi:10.1007/s13197-011-0365-5

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.