Certain types of fruits, vegetables, grains, and proteins are lower in fiber and may be easier to digest. This could help relieve digestive issues, such as gas or bloating.
Foods that are easy to digest tend to be low in fiber. Fiber is the part of fruits, vegetables, and grains that your body doesn’t break down. Fiber is a healthy part of a healthy diet.
So, the fiber goes through your large intestine and could lead to a number of problems, such as gas, bloating, or stools that are hard to pass.
Eating foods low in fiber lessens the amount of undigested material and may ease your symptoms.
It can also be hard to digest foods that are high in fat because they move through the digestive tract more slowly and can cause painful symptoms.
Chicken and shrimp are both popular sources of lean protein. But when it comes to digestibility, is one better than the other?
As a nutrition coach, I often get asked about the digestibility of different foods. Many of my clients aim to follow an anti-inflammatory diet or need to be mindful of sensitivities and intolerances. That’s why they want to know what’s easiest on the digestive system.
In this post I’ll examine some key factors that affect how easily chicken and shrimp are digested. I’ll also share my professional advice on how to choose the best options for your body.
How Digestibility Varies Between Chicken and Shrimp
There are a few key differences between chicken and shrimp that influence their digestibility:
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Protein content – Chicken breast contains around 31 grams of protein per 3 ounce serving, Shrimp has roughly 21 grams of protein per 3 ounces The higher protein content of chicken may make it take slightly longer to break down,
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Fat content – Shrimp is very low in fat with only 0.9 grams per 3 ounce serving. Chicken breast has 3.6 grams of fat per 3 ounces. The extra fat in chicken can help stimulate bile production and improve digestion.
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Structure – Shrimp has a softer flesh and structure compared to chicken breast meat. This allows shrimp to be quickly broken down by stomach acids and enzymes. The firmer structure of chicken requires more time to digest.
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Preparation method – Raw or lightly cooked shrimp is easier to digest than heavily cooked or fried shrimp. Similarly, roasted or poached chicken is gentler on digestion than chicken that is heavily fried.
So in general, shrimp may have a slight edge over chicken when it comes to digestibility. But preparation method also plays a big role.
Factors That Impact Digestion of Chicken and Shrimp
A few personal factors can also determine how easily you can digest these lean proteins:
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Chewing – Thoroughly chewing protein sources like chicken and shrimp helps release digestive enzymes in the mouth and makes it easier for the stomach to break them down.
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Food sensitivities – Some people may be sensitive to shrimp or have histamine intolerance that reacts to seafood. Others may have difficulty digesting the fat or protein in chicken. Knowing your sensitivities can guide your choices.
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Gut health – An imbalance of gut bacteria or conditions like IBS can impair digestion. Optimizing gut health with prebiotics, probiotics, or supplements helps the body properly break down proteins.
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Other foods eaten – Eating chicken or shrimp along with lots of fiber, fat, spices, or certain veggies can either aid or potentially inhibit optimal digestion. Consider food combining.
As you can see, there are lots of variables when it comes to digesting any protein source like chicken or shrimp. Let’s look closer at choosing the healthiest options.
How to Choose the Most Digestible Chicken and Shrimp
If you want to maximize the digestibility of chicken or shrimp, I recommend:
For chicken:
- Select white meat chicken breast without skin or bone
- Lightly roast, poach, or grill instead of frying
- Enjoy in moderation along with veggies and healthy fats
- Choose organic and antibiotic-free when possible
For shrimp:
- Choose wild-caught or sustainably farmed shrimp
- Prepare shrimp raw, sautéed, baked, or grilled
- Avoid breaded or fried shrimp
- Watch portion size and don’t overdo shrimp
- Peel and devein shrimp since the shells can be hard to digest for some
Keep in mind that even the most digestive-friendly proteins may still bother some people. Pay attention to how your body reacts when you eat chicken or shrimp. This can help determine which option is best for your needs.
Tips for Improving Digestion of Chicken and Shrimp
Here are a few of my top tips for optimizing digestion when eating chicken or shrimp:
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Chew thoroughly – at least 20 chews per bite! This really helps break down the proteins.
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Have some lemon water before and after eating to stimulate digestive juices.
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Include a serving of probiotic-rich foods like kimchi, yogurt, or kefir which can aid protein digestion.
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Don’t overload your plate with too much protein at one time. 4-6 ounces is usually plenty.
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Allow 3-4 hours between eating proteins and bedtime to enable full digestion.
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Consider a digestive enzyme supplement if you have chronic issues absorbing proteins.
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Slow down, relax, and eat without distractions to promote a smooth digestive process.
Making small tweaks to how you select, prepare, and eat chicken and shrimp can prevent digestive problems. But always pay attention to your personal tolerance, since individuals can vary.
Chicken and Shrimp: Putting It All Together
When it comes to digestibility, shrimp may have a slight advantage over chicken due to its softer flesh, lower protein content, and lack of skin or bones. But preparation method, your individual sensitivities, and other dietary factors also play key roles.
To maximize digestibility, choose lightly cooked shrimp or skinless, white meat chicken. Chew thoroughly and include veggie sides and healthy fats. Limit portions and allow enough time for digestion. Consider digestive aids if needed.
Both chicken and shrimp can be smart additions to an anti-inflammatory diet in moderation. As always, I suggest tuning in to your own body for guidance. Notice if one protein seems to sit better with your digestive system.
With a little mindful eating, you can enjoy the lean protein and nutritional benefits of both chicken and shrimp as part of an easy-to-digest diet.
Fresh or dried fruits
Most fresh fruits contain a hefty amount of fiber, especially if they have skins or seeds. You may want to avoid the following varieties in particular:
You may need to avoid any fruit juices that contain pulp. Citrus fruits may be especially difficult for people with gastroesophageal reflux disease (GERD).
You might want to stay away from raw vegetables because they have a lot more fiber that is still whole than cooked or canned vegetables.
High fiber raw vegetables you may need to avoid include:
What are the easiest and fastest foods to digest?
Foods low in fiber are typically easy to digest. These can include:
- 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
Keep reading to learn which specific foods are easy to digest.
Fruits that have been cooked have a lot less fiber than fruits that have not been cooked. This makes the fruits easier to digest. Peeling the skin and removing any seeds helps lower the amount of fiber.
Low fiber fruits include:
- very ripe banana
- cantaloupe
- honeydew melon
- watermelon
- avocado
- applesauce
Fruit juices that don’t contain pulp are also low in fiber.
Just like fruit, whole vegetables have a lot of fiber. Once cooked, the fiber is partially broken down and easier to digest.
You can cook your vegetables at home or find canned varieties at your local grocery store.
Low fiber vegetables include peeled and well-cooked:
People tend to digest main courses of lean protein well. This can include:
- chicken
- turkey
- fish
- tender cuts of beef or pork and ground meats
- eggs
- creamy nut butter
- tofu
How you prepare meat can also affect how easy it is to digest. Instead of frying it, try grilling, broiling, baking, or poaching it.
Because fat moves more slowly through the gut, foods that are high in it can sometimes be hard to digest. To make things easier, you might want to take the skin off of chicken and drain the fat from cooked ground meats.
Refined flours (grains) have been modified to remove the bran and germ, making them easier to digest. Common examples include:
- white bread
- plain bagels
- pasta noodles
- pretzels
- white crackers
You can also find low fiber dry or cooked cereals at the grocery store.
If you’re lactose intolerant, dairy may upset your digestion or cause diarrhea. Look for products that are lactose-free or low in lactose.
Otherwise, low fat dairy is low in fiber and may be easy to digest for many people. Dairy products to try can include:
- low fat plain milk
- low fat cheese
- low fat yogurt
- low fat cottage cheese
While not low in fiber, fermented foods have the potential to help digestion. Fermented foods can include:
These foods typically contain “friendly” bacteria like probiotics, which support gut health. Probiotics can also produce digestive enzymes that predigest food and help you better absorb nutrients.
It can also help your digestion to cut your food into small pieces and chew each bite well before swallowing. Make some time for your meals so you aren’t eating in a hurry.
If you don’t eat enough fiber, you might notice that your stools are smaller and you go to the bathroom less often.
To keep from getting constipated, make sure you drink a lot of water and herbal tea throughout the day.
Some foods contain lots of fiber and can be harder to digest.
FOOD DIGESTION TIME Comparison : How Long Does it Take to Digest These Foods?
FAQ
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