Whether you’ve just had oral surgery or are dealing with an upset stomach, returning to eating soft foods is the cornerstone of recovery. Soft foods require less work for your teeth and jaw to break down and are also easier to digest.
Contrary to what you might think, a soft food diet doesn’t have to be boring either. Spoiler alert: you can have more than just soup. Or maybe you thought ice cream was his only option and it’s one you totally agree with. While ice cream can certainly be part of your post-recovery eating plan, it’s also important to eat foods with the nutrients your body needs, including protein, fiber, healthy fats, and micronutrients.
That’s where the following list of 25 foods comes into play. Everything in it is gentle, easy on the mouth and digestive system, and approved by a registered dietitian. Consider it your shopping list until you can eat crunchy foods again.
25 Soft Foods That Are Delicious And Rich In Nutrients
1. Scrambled eggs
If you prefer bland foods for now, meat is out of the question, so you’ll need to get your protein elsewhere.. registered dietitian and 2 day diabetes diet Author Erin Palinski-Wade, DR, says that eggs are a great source of protein to cook with instead. “One egg provides 6 grams of protein and all the essential amino acids,” she says. “You can also incorporate the eggs in a variety of ways, such as boiled or as a soufflé.”
2. Cottage cheese
Palinski-Wade says cottage cheese is another high-protein food to add to your shopping list. “It can be enjoyed on its own or incorporated into a smoothie,” she says. If you’re eating it as-is, consider adding cinnamon and nutmeg for extra flavor.
3. Soft fish
based in Seattle Registered Dietitian Nutritionist, Ginger Hultin RDN, he’s a fan of soft fish (such as salmon, cod, and herring) because it’s a good source of protein and healthy fats. Complete your meal by pairing it with mashed potatoes.
Hultin says that tofu is an excellent source of plant-based protein that has a smooth texture. “It is very versatile. You can sauté it, bake it, whip it into a mousse, or blend it into a smoothie,” she says.
If you don’t like tofu but like the idea of a smooth plant-based protein, go for beans. Hultin says this vegan food is packed with protein and fiber, making it a mealtime win.
6. Greek yogurt
Palinski-Wade is a fan of Greek yogurt because it’s packed with protein and so versatile, too. One of her favorite unexpected ways to use it is on pancakes.
Both registered dietitians recommend the shakes and it’s easy to see why: the combinations of flavors and nutrients are virtually endless. Craving something tropical? Add kiwi or mango. Do you want me to taste like dessert? Use chocolate protein powder and bananas. This is a soft food that you can prepare in completely different ways every day until you fully recover.
Related: 3 Smoothie Recipes That Are Certified Pick-Ups For Hectic Mornings
Like smoothies, there are endless ways to enjoy soup until you can eat crunch again. Add bone broth, beans, or lentils to your soup to ensure you cover your protein base.
Palinski-Wade says that oatmeal is a great high-fiber food, key to optimal digestion. Add honey and fruit puree for sweetness. Or go savory and add egg, melted cheese and your favorite spices.
This is another must-have on Hultin’s soft food shopping list. Like chickpeas in their whole form, hummus provides a wide range of nutrients including protein, fiber, iron, calcium, magnesium, and healthy fats.
You certainly don’t need toast to enjoy avocado. Hultin recommends adding it to your shopping list because it’s a great source of healthy fats, fiber, folate, magnesium, and potassium. Combine it with chopped tofu and complete the combo with olive oil and your favorite spices; literally every ingredient in this easy meal is packed with nutrients.
12. Cooked Berries
Hultin’s Pro Cooking Tip: Simmer the berries to enjoy as a sweet snack or dessert. There is something about warm fruit that is so comforting and delicious. Plus, it’ll be a welcome break if you’ve been relying on applesauce for your fruit fix.
13. Mashed Bananas
“Bananas are smooth on their own or can be mashed for extra smoothness,” says Palinski-Wade. “They provide a source of fiber along with beneficial nutrients like potassium.” Sprinkle some cocoa powder on top for extra sweetness.
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14. Canned fruit
If you still can’t eat fresh fruit, Palinski-Wade says canned fruit can be a great alternative in the meantime. “Just opt for fruit canned in water instead of juice,” she says, adding that the latter can be high in added sugar.
15. Prune Puree
An often overlooked fruit that Palinski-Wade recommends is prunes, which can be pureed to make them easier to eat and digest. “Pureed prunes can be a great way to satisfy her sweet tooth while increasing fiber,” she says. In addition to being high in fiber, she adds that they have also been linked to supporting bone health.
16. Mashed Potatoes
White potatoes often get a bad rap, but Palinski-Wade says they definitely deserve a spot on this list because they’re a good source of fiber, potassium, folate, and magnesium.
17. Mashed sweet potatoes
Sweet potatoes have some of the same benefits as white potatoes, such as fiber, iron, and potassium, but are higher in vitamin A, which helps support the immune system. Both tubers are soft food earnings!
Related: 8 Amazing Health Benefits Of Sweet Potatoes, And How They Compare To White Potatoes
Summer is peak season for watermelons, and Hultin notes that this fruit has a fairly smooth texture. Be careful with the seeds!
19. Nut Butter
Whether you like to enjoy nut butter straight from the jar with a spoon or incorporated into a bowl of oatmeal or a smoothie, both dietitians say that nut butters across the board are a great source of protein, fiber and fat. healthy.
Related: Almond Butter vs. Peanut Butter: Which Is Healthier?
20. White rice
One of the main advantages of white rice is how versatile it is; practically any spice tastes great with it. Enjoy white rice on its own or add it to a soup for added satisfaction.
21. Steamed vegetables
Both registered dietitians say that steaming vegetables makes them easier to eat and digest than raw. Some in particular that they recommend are spinach, carrots and zucchini. Add olive oil and spices for flavor and additional health benefits.
22. Egg or Chicken Salad
Deli sandwiches may be on hold for now, but that doesn’t mean you can’t enjoy some classic sandwich fillings. Two protein-packed options: Egg Salad or Chicken Salad. Just be sure to remove the crunchy celery, which often shows up in chicken salad.
23. Moist banana, zucchini or pumpkin bread
A thick, warm slice of banana, zucchini, or butternut squash bread makes a delicious breakfast or dessert. Look for recipes that are made with almond flour, are low in sugar, and are made with the real thing for maximum health benefits.
Enchiladas are a protein-packed bland dinner, whether they’re made with beans or shredded chicken. This is a bland food that everyone at the table will enjoy, not just those in recovery mode.
25. Avocado Mousse
Did you know that avocado can be transformed into a decadent dessert? If possible. Check out this recipe to see how to make it in five minutes, no sugar required. It’s a dessert option that’s a little more nutrient-packed than a pint of ice cream.
“A bland diet can be easy to keep nutritious for healing if you’re creative,” says Hultin. Her biggest tip is to be prepared (if possible) and shop early. If she has to be on a bland diet for an extended period of time, she recommends seeing a registered dietitian who can offer guidance and make sure she won’t miss out on any important nutrients. And of course, this food list can help, so it’s worth checking it off too. could you develop a smooth room for everything in it.
Next, can you guess what the healthiest vegetables of all time are?
- Erin Palinski-Wade, RD, registered dietitian and author of Abdominal fat diet for dummies, losing weight for dummiesY 2 day diabetic diet
- Ginger Hultin RDN, Registered Dietitian Nutritionist, Owner of Champagne Nutrition, and Author of meal prep for weight loss 101.