What are the best foods to improve digestion? What foods can help with digestive problems like bloating, cramping, gas, abdominal pain, diarrhea, and constipation?

The 19 Best Foods to Improve Digestion

If you have digestive problems, eating certain foods can help relieve symptoms. This includes fermented foods like kimchi and yogurt and fiber-rich foods like dark green vegetables, seeds, and whole grains.

The digestive tract plays a vital role in your health, as it’s responsible for absorbing nutrients and eliminating waste. Unfortunately, many people experience digestive problems like bloating, cramping, gas, abdominal pain, diarrhea, and constipation for various reasons.

Certain conditions, such as Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), Crohn’s Disease, diverticulitis, and heartburn, can put you at risk for more severe digestive issues.

However, even a healthy person can experience digestive problems due to a lack of fiber or probiotic-rich foods.

1. Yogurt

Yogurt is made from milk that has been fermented, typically by lactic acid bacteria. It contains friendly bacteria known as probiotics, which are good bacteria that live in your digestive tract and can help improve digestion, keeping your gut healthy (1, 2).

While probiotics naturally occur in your gut, boosting your intake through foods like yogurt can ease digestion (1, 3).

Probiotics can help with digestive issues, such as bloating, constipation and diarrhea. They have also been shown to improve the digestion of lactose, or milk sugar (2, 4).

However, not all yogurt contains probiotics. When shopping, be sure to look for “live and active cultures” on the package.

2. Apples

Apples are a rich source of pectin, a soluble fiber.

Pectin bypasses digestion in your small intestine and is then broken down by the friendly bacteria in your colon (5). It increases stool volume and is therefore commonly used to resolve constipation and diarrhea.

It has also been shown to decrease the risk of intestinal infections, as well as inflammation in the colon (5, 6).

3. Fennel

Fennel, a plant with a pale bulb and long green stalks, is used to add flavor to food.

Its fiber content helps prevent constipation and improves regularity in your digestive tract (7, 8).

Fennel also contains an antispasmodic agent that relaxes the smooth muscles in your digestive tract. This action can reduce negative digestive symptoms like bloating, flatulence, and cramping (9).

4. Kefir

Kefir is a cultured dairy product made by adding kefir “grains” to milk. These “grains” result from mixing yeast and bacteria with milk and appear to have digestive benefits.

Like the probiotics in yogurt, kefir’s cultures aid the digestion of lactose, decreasing some of the negative side effects associated with lactose intolerance such as bloating, cramping and gas (10, 11).

In multiple studies, kefir caused an increase in healthy, digestion-improving gut bacteria and a simultaneous drop in harmful bacteria (12, 13).

Kefir consumption has also been associated with decreased inflammation in your gut, further enhancing the digestion process (12).

5. Chia Seeds

Chia seeds are an excellent source of fiber, which causes them to form a gelatin-like substance in your stomach, once consumed. They work like a prebiotic, supporting the growth of healthy bacteria in your gut and therein contributing to healthy digestion (7, 8). Their fiber content also helps promote bowel regularity and healthy stools.

6. Kombucha

Kombucha is a fermented tea. It’s made by adding specific strains of bacteria, sugar and yeast to black or green tea, then undergoing fermentation for a week or more (14). A glut of probiotic bacteria is produced during the fermentation process, which can improve digestive health (15). What’s more, some research in mice has shown that kombucha may contribute to the healing of stomach ulcers (16).

7. Papaya

The luscious tropical fruit papaya contains a digestive enzyme called papain. It assists during the digestive process by helping break down protein fibers. While not required in your diet, it can aid the digestion of protein (17).

Papain may also ease symptoms of irritable bowel syndrome (IBS), a chronic condition that can cause bloating, abdominal pain, diarrhea and constipation (18).

The 19 Best Foods to Improve Digestion

If you have digestive problems, eating certain foods can help relieve symptoms. This includes fermented foods like kimchi and yogurt and fiber-rich foods like dark green vegetables, seeds, and whole grains.

The digestive tract plays a vital role in your health, as it’s responsible for absorbing nutrients and eliminating waste.

Unfortunately, many people experience digestive problems like bloating, cramping, gas, abdominal pain, diarrhea, and constipation for various reasons.

Certain conditions, such as Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), Crohn’s Disease, diverticulitis, and heartburn, can put you at risk for more severe digestive issues.

However, even a healthy person can experience digestive problems due to a lack of fiber or probiotic-rich foods.

Here are the 19 best foods to improve your digestion.

1. Yogurt

Yogurt is made from milk that has been fermented, typically by lactic acid bacteria.

It contains friendly bacteria known as probiotics, which are good bacteria that live in your digestive tract and can help improve digestion, keeping your gut healthy (1, 2).

While probiotics naturally occur in your gut, boosting your intake through foods like yogurt can ease digestion (1, 3).

Probiotics can help with digestive issues, such as bloating, constipation and diarrhea. They have also been shown to improve the digestion of lactose, or milk sugar (2, 4).

However, not all yogurt contains probiotics. When shopping, be sure to look for “live and active cultures” on the package.

Summary

Yogurt contains probiotics, which can aid digestion by promoting healthy bacteria in your digestive tract.

2. Apples

Apples are a rich source of pectin, a soluble fiber.

Pectin bypasses digestion in your small intestine and is then broken down by the friendly bacteria in your colon (5).

It increases stool volume and is therefore commonly used to resolve constipation and diarrhea. It has also been shown to decrease the risk of intestinal infections, as well as inflammation in the colon (5, 6).

Summary

The pectin found in apples helps increase stool bulk and movement through your digestive tract. It may also decrease inflammation in your colon.

3. Fennel

Fennel, a plant with a pale bulb and long green stalks, is used to add flavor to food.

Its fiber content helps prevent constipation and improves regularity in your digestive tract (7, 8).

Fennel also contains an antispasmodic agent that relaxes the smooth muscles in your digestive tract. This action can reduce negative digestive symptoms like bloating, flatulence, and cramping (9).

Summary

Fennel’s fiber content and antispasmodic agent can improve digestion by limiting some negative gastrointestinal symptoms.

4. Kefir

Kefir is a cultured dairy product made by adding kefir “grains” to milk. These “grains” result from mixing yeast and bacteria with milk and appear to have digestive benefits.

Like the probiotics in yogurt, kefir’s cultures aid the digestion of lactose, decreasing some of the negative side effects associated with lactose intolerance such as bloating, cramping and gas (10, 11).

In multiple studies, kefir caused an increase in healthy, digestion-improving gut bacteria and a simultaneous drop in harmful bacteria (12, 13).

Kefir consumption has also been associated with decreased inflammation in your gut, further enhancing the digestion process (12).

Summary

Kefir’s unique ingredient — “grains” made from yeast and bacteria — appear to improve digestion and decrease inflammation in your gut.

5. Chia Seeds

Chia seeds are an excellent source of fiber, which causes them to form a gelatin-like substance in your stomach, once consumed. They work like a prebiotic, supporting the growth of healthy bacteria in your gut and therein contributing to healthy digestion (7, 8).

Their fiber content also helps promote bowel regularity and healthy stools.

Summary

The fiber content of chia seeds can assist digestion by promoting the growth of probiotics in your gut and keeping you regular.

6. Kombucha

Kombucha is a fermented tea.

It’s made by adding specific strains of bacteria, sugar and yeast to black or green tea, then undergoing fermentation for a week or more (14).

A glut of probiotic bacteria is produced during the fermentation process, which can improve digestive health (15).

What’s more, some research in mice has shown that kombucha may contribute to the healing of stomach ulcers (16).

Summary

Kombucha’s ample probiotic content improves digestion and gut health. The drink may also help heal stomach ulcers.

7. Papaya

The luscious tropical fruit papaya contains a digestive enzyme called papain.

It assists during the digestive process by helping break down protein fibers. While not required in your diet, it can aid the digestion of protein (17).

Papain may also ease symptoms of irritable bowel syndrome (IBS), such as constipation and bloating (18).

It’s commonly used as the main enzyme in digestive supplements due to its gastrointestinal capacities.

Summary

Papaya contains papain, which is a strong digestive enzyme that contributes to the healthy digestion of proteins. It may also relieve IBS symptoms.

8. Whole Grains

Grains are the seeds of grasslike plants called cereals.

To be classified as a whole grain, it must contain 100% of the kernel including the bran, germ and endosperm.

Popular fiber-packed whole grains include oats, quinoa, farro and products made from whole wheat. The fiber found in these grains can help improve digestion in two ways.

First, fiber helps add bulk to your stool and can reduce constipation (19).

Second, some grain fibers act like prebiotics and help feed healthy bacteria in your gut (20, 21).

Summary

Due to their high fiber content, whole grains can support healthy digestion by adding bulk to your stool, reducing constipation and feeding your healthy gut bacteria.

9. Tempeh

Tempeh is made from fermented soybeans. Fermentation breaks down sugars through bacteria and yeast.

During the fermentation process, an antinutrient in soybeans called phytic acid is broken down. Phytic acid can interfere with the absorption of certain nutrients.

Thus, the fermentation process improves the digestion and absorption of those nutrients (22).

Fermented foods such as tempeh are a good source of probiotics. Remember that probiotics create a protective lining in your intestines to shield them from harmful bacteria (23, 24).

Studies have found that probiotics help alleviate IBS symptoms, prevent diarrhea, decrease bloating and improve regularity (25, 26).

Summary

Tempeh’s fermentation process and probiotic content can decrease negative digestive symptoms, as well as improve nutrient absorption by breaking down the antinutrient phytic acid.

10. Beets

Beetroot, otherwise known as beets, is a good source of fiber.

One cup (136 grams) of beets contains 3.4 grams of fiber. Fiber bypasses digestion and heads to your colon, where it feeds your healthy gut bacteria or adds bulk to your stool — which both improves digestion (27, 28).

A few popular ways to eat beets include roasted, mixed in a salad, pickled or blended into a smoothie.

Summary

Beetroot’s nutrients can help improve digestion by helping feed friendly gut bacteria and adding bulk to your stool.

11. Miso

Commonly consumed in miso soup, miso is made by fermenting soybeans with salt and koji, a type of fungus.

Miso contains probiotics that, like other fermented foods, help improve digestion by increasing the good bacteria in your gut.

The probiotics in miso can also help reduce digestive issues and overcome intestinal illness like diarrhea (29).

Summary

Miso’s probiotic content makes it helpful for reducing digestive issues and overcoming intestinal illness like diarrhea.

12. Ginger

Ginger is a traditional ingredient in Eastern medicine that helps improve digestion and prevent nausea. Many pregnant women use it to treat morning sickness (30, 31).

From a digestion standpoint, this yellowish root has been shown to accelerate gastric emptying (32, 33).

By moving food from your stomach to your small intestine quicker, ginger reduces your risk of heartburn, nausea and stomach discomfort.

Summary

Ginger appears to expedite food’s movement through your stomach, easing certain side effects associated with slow digestion. It has also been used to treat nausea, including morning sickness during pregnancy.

13. Kimchi

Kimchi, usually made from fermented cabbage, can also comprise other fermented vegetables.

It contains probiotics that help with digestion and promote the growth of good bacteria in your colon. The longer kimchi ferments, the higher the concentration of probiotics (3, 25).

Kimchi also contains fiber, which can add bulk to your stool and promotes bowel health.

Summary

Kimchi contains probiotics and fiber that improve digestion and promote bowel health.

14. Dark Green Vegetables

Green vegetables are an excellent source of insoluble fiber.

This type of fiber adds bulk to your stool, quickening its pace through your digestive tract (7).

Green vegetables are also a good source of magnesium, which can help relieve constipation by improving muscle contractions in your gastrointestinal tract (34, 35).

Some of the most common dark green vegetables that provide this benefit are spinach, Brussels sprouts, broccoli and other leafy greens.

In addition, a 2016 study revealed an unusual sugar found in green leafy vegetables that feeds good bacteria in your gut. This sugar is thought to aid digestion while also impairing some of the bad bacteria that can cause illnesses (36).

Summary

Green vegetables play a role in healthy digestion by providing fiber and magnesium to your diet, as well as feeding good bacteria in your gut.

15. Natto

Like tempeh, natto is made from fermented soybeans.

Typically eaten plain, some popular toppings for natto include kimchi, soy sauce, green onion and raw eggs. It can also be eaten with cooked rice.

Natto contains probiotics that serve as a defense mechanism against toxins and harmful bacteria, while also increasing healthy gut bacteria that improve digestion (37, 38).

Interestingly, one gram of natto contains almost as many probiotics as a whole serving of other probiotic-rich foods or supplements, such as six ounces (170 grams) of yogurt (39).

Its fiber content also improves the regularity of stools and reduces constipation.

Summary

Natto’s rich probiotic content can aid gastrointestinal health and digestion, improving the regularity of stools and reducing constipation.

16. Sauerkraut

Sauerkraut is made from shredded cabbage that is fermented with lactic acid.

Due to fermentation, it contains probiotics.

Research suggests that a half-cup (71-gram) serving of sauerkraut may contain up to 28 distinct bacterial strains that help your gut by feeding good bacteria (40, 41).

In addition, sauerkraut’s generous helping of enzymes break down nutrients into smaller, more easily digestible molecules (41).

Summary

Sauerkraut is a rich source of probiotics and contains enzymes that help with digestion by breaking down nutrients into more easily digestible molecules.

17. Salmon

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation in your body (42, 43).

People with inflammatory bowel disease, food intolerances and other digestive disorders often have inflammation in the gut. Omega-3 fatty acids may help reduce this inflammation and thereby improve digestion (44, 45).

Summary

The omega-3s found in salmon may reduce inflammation in your gut, thus improving your digestive process.

18. Bone Broth

Bone broth is made by simmering the bones and connective tissues of animals.

The gelatin found in bone broth derives from the amino acids glutamine and glycine.

These aminos can bind to fluid in your digestive tract and help food pass more easily (46).

Glutamine protects the functioning of your intestinal wall. It has also been shown to improve the digestive condition known as leaky gut, as well as other inflammatory bowel diseases (46, 47).

Summary

The gelatin found in bone broth can help improve digestion and protect your intestinal wall. It may be useful in improving leaky gut and other inflammatory bowel diseases.

19. Peppermint

Peppermint, part of the genus Mentha, grows commonly throughout much of the world.

Peppermint oil is made from the essential oils found in peppermint leaves and has been shown to improve digestive problems.

The oil contains a compound called menthol, which may ease symptoms of IBS, including bloating, stomach discomfort and bowel movement issues (48, 49).

The oil appears to have a relaxing effect on the muscles of your digestive tract, which may improve digestion (49, 50).

Peppermint oil can also ease indigestion by accelerating the food’s movement through your digestive system.

Summary

Peppermint has been shown to improve digestion. It can alleviate IBS symptoms and push food more quickly through your digestive tract.

The Bottom Line

Digestive issues can be challenging, but certain foods may be helpful in easing uncomfortable symptoms.

Research supports eating fermented foods, such as yogurt, kimchi, and tempeh, to increase probiotics in your diet, which can improve digestive health.

Fiber-rich foods, such as whole grains, dark green vegetables, and chia seeds, also play a role in digestion by helping food move through your system more easily or quickly.

If you’re seeking relief from your digestive woes, consider adding some of these 19 foods to your diet.

9 Superfoods That Help Digestion

You are what you eat, but more importantly, your digestion reflects what you eat. Try out our superstar list of good foods for digestion.

By Madeline R. Vann, MPHMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: August 11, 2022

Medically Reviewed

Following a well-rounded diet of foods such as lean meats, fruits and vegetables, legumes, whole grains, and low-fat dairy or nondairy products is key to keeping your digestive system working efficiently.

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From the moment you put food in your mouth, your digestive system is hard at work. Think of it as a choreographed ballet in which your body performs the many steps needed to break down the foods you eat and unlock the vitamins, minerals, calories, fats, carbs, and proteins you need. It then efficiently clean sweeps what’s left and sends it out of the body.

You likely don’t think about such complex mechanisms until something goes wrong. Fortunately, you can take steps to avoid issues like cramping, bloating, constipation, and diarrhea. One of the easiest digestive health tips is to fuel up with foods that are good for digestion.

“The best way to do that is to have a well-rounded diet, having adequate fiber from a diverse source of fruits and vegetables of different colors that feed different bacteria in the microbiome,” says Suzie Finkel, RD, a dietitian at New York Gastroenterology Associates in New York City. The gut microbiome is where trillions of microorganisms, including bacteria, viruses, and fungi live in the digestive tract.

The body uses the nutrients from food for energy, growth, and cellular repair. But when your digestive process goes awry, whether from overeating or eating foods that disagree with you, it likely means you need to clean up your diet and review the rules of good nutrition again.

The 2020–2025 U.S. federal guidelines on diet (PDF) suggest that all Americans eat a variety of healthy foods, balancing how much food you eat with how much energy you expend so you don’t gain an unhealthy amount of weight.

Suggested foods include:

• Fat-free or low-fat dairy products
• Fruits, vegetables, unsalted nuts and seeds, and whole grains
• Lean meats, poultry, seafood, beans and peas, soy products, and eggs

But what if foods such as dairy cause digestion issues? If you can’t tolerate the lactose in dairy, try lactose-free products, such as soy milk, almond milk, rice milk, and coconut milk.

Lactose is simply the sugar in dairy products that causes GI issues in some people. According to Mayo Clinic, this condition, called lactose malabsorption, is generally harmless, but may lead to:

• Bloating
• Diarrhea
• Gas
• Nausea or vomiting
• Stomach upset

Fiber is the indigestible part of plant food that helps us stay regular. It passes through the intestines, feeding the gut bacteria responsible for healthy digestion. It also adds bulk to our stool and eases bowel movements.

The American Academy of Nutrition and Dietetics recommends women eat 25 grams (g) of daily fiber a day, and men eat 38 g. If you’re not getting enough fiber, consider swapping foods high in fat and sugar for fiber-rich foods like beans, legumes, fruits and vegetables, nuts and whole-grains like brown rice.

“Eating a rainbow of fruits and vegetables provides a lot of nutritional density in a small amount of calories,” says Finkel.

High-fiber foods include:

• Apple with skin
• Artichokes
• Baked beans
• Barley
• Black beans
• Bran flakes
• Broccoli
• Green beans
• Green peas
• Lentils
• Lima beans
• Pear with skin
• Raspberries
• Split peas
• Turnip greens
• Whole wheat spaghetti

“When thinking of digestion, it’s good to look at avoiding foods that cause inflammation,” says Finkel. She suggests following an anti-inflammatory diet, which is beneficial to overall health, as well as digestion.

And there are more delicious foods good for digestion. Put the following superfoods on your plate and discover how with a little ingenuity, staying “regular” can be delicious.

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Grapefruit Brûlée

If you love grapefruit but don’t love the bitterness factor, this recipe is perfect for you. It’s also a great way to impress your guests. One essential tool you’ll need is a kitchen torch, to create the brûlée top on the grapefruit. Serve this for a fancy brunch, or just enjoy during the week when you feel like treating yourself!

3.9 out of 36 reviews

PREP TIME

2 min

COOK TIME

3 min

TOTAL TIME

5 min

Ingredients

1 grapefruit

1 tbsp coarse sugar, divided

Fresh berries, for garnish

Fresh mint leaves, for garnish

Directions

1

For step-by-step directions to make this recipe, visit The Feedfeed.

Nutrition Facts

Amount per serving

calories

175

total fat

0.5g

saturated fat

0.1g

protein

2g

carbohydrates

44g

fiber

5.1g

sugar

33.3g

added sugar

15g

sodium

0mg

TAGS:

Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Sodium, High-Fiber, Low-Fat, Quick & Easy, Breakfast

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Speed Digestion With Sauerkraut

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You may think of sauerkraut as just something to pile on a hot dog, but chomping on the popular condiment actually helps digestion. That’s because sauerkraut and other fermented foods contain beneficial bacteria that make them easier to digest, and their prebiotic fibers feed the helpful gut bugs living in your colon. Other fermented fare you may want to try are kefir (made from fermented milk), kimchi (Korean pickled cabbage), and miso (a Japanese paste made of fermented soybeans).

“Fermented foods eaten as an appetizer are a staple of different traditional cultures because of how they prepare the GI tract for digestion,” says Finkel.

Word to the wise though: Go easy on fermented foods at first. Too much too fast can lead to a bout of cramping and diarrhea.

7 Superfoods That Help Digestion

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Get Loads of Fiber From Beans

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Fiber — it’s essential for digestion. Beans, such as navy, kidney, and black beans, are an easy way to hit that daily target. Navy beans have a whopping 19 g of fiber per cup, according to the U.S. Department of Agriculture.

Good news for those worried about having too much gas from high-fiber foods: Research published in Nutrition Journal showed that people had less gas than they thought they would when upping black-eyed peas consumption. Only half of participants reported any increase in gas at first and, by the end of the first week, that number had dropped to just 19 percent, making eating black-eyed peas a digestive tip you can live with. The study also looked at tolerance for baked beans and pinto beans and found that tolerance for all of these increased over time.

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2 Kiwi a Day Keeps Constipation Away

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The fuzzy fruit packed with vitamin C is making waves in the gastrointestinal community since a study published in June 2021 in the American Journal of Gastroenterology found that people who ate two kiwis a day were relieved of their constipation better than patients who consumed prunes or psyllium. The group assigned kiwis also had fewer negative side-effects and enjoyed their high-fiber food most.

“We really want people to use whole foods to help their digestion and kiwis are a great way to help yourself out,” says Finkel. “They’re tasty, enjoyable, and easy to eat.”

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Reap the Gut-Friendly Benefits of Yogurt

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Our digestive tract is full of bacteria, fungi, and even viruses. The collection of these microorganisms live in delicate balance in the gut microbiome, which is why what you feed your microbiome can make a difference. Eating foods like yogurt that contain probiotics — certain microorganisms that reportedly play a role in digestion, support immune system, and manage inflammation. A study published in August 2021 in Nutrients found that yogurt with a specific probiotic strain helped protect the gut microbiome from changes due to taking antibiotics that lead to diarrhea.

“We encourage probiotics,” says the gastroenterologist Peter L. Moses, MD, a professor in the division of gastroenterology and hepatology at the University of Vermont College of Medicine in Burlington.

If you’re not a yogurt fan, don’t fret: Dr. Moses says that some supplements contain better strains of probiotics, but he adds a disclaimer. “The evidence for a therapeutic effect of probiotics alone is lacking. Like any nonscientific therapeutic, probiotics are encouraged when they are part of a program that patients find clearly helpful for symptoms. Such a program may include prebiotic fiber and other proven recommendations.”

A review published in June 2021 in Microrganisms found evidence lacking that probiotic supplementation improved digestive health in the elderly, though some small studies did find that probiotic supplementation improved chronic constipation.

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Fight Inflammation With Fish Oil

Evgeniia Siiankovskaia/Getty Images

Fish oil can benefit not only your heart, but your digestive tract as well because the omega-3 fatty acids in fish oil tamp down inflammation. To start, you can try to move toward a Mediterranean diet and add fatty fish like salmon, halibut, and mackerel to your diet.

What doctors and researchers know now is that people with irritable bowel syndrome (IBS), one of the most common reasons for visiting a gastroenterologist, may not be consuming enough of the omega-3 fatty acids from fish. In a small study published in 2017 the journal Medicine, researchers looked at the level of fatty acids in 30 Asian women with IBS versus 39 Asian women without the disorder. They found that women with IBS not only had higher levels of depression, but they also had higher levels of unhealthy saturated fats in their blood, and lower levels of healthy omega-3 fatty acids.

While a study published in December 2020 in Gut Microbes found that six weeks of taking omega-3 supplements induced small changes in the composition of the gut microbiome, supporting the theory that omega-3 fatty acids could have a prebiotic effect on the gut, but more research is needed to understand its role and mechanism in the gut.

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Soothe Your Tummy With Tumeric

Basak Gurbuz Derman/Getty Images

Tumeric, a spice loaded with curcumin, has anti-inflammatory properties shown to help in a range of conditions triggered by inflammation, including heart disease, inflammatory bowel disease (IBD), and even depression, according to a paper published in November 2021 in Drug Design, Development and Therapy. The research also noted that curcumin helps regulate the gut microbiota, bring relief to people with IBD, and reduce inflammation that could likely lead to colon cancer.

“Curcumin is a potent anti-inflammatory that can help soothe the digestive tract when you are suffering from an inflammation-related issue,” says Finkel.

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Eat Some Ginger to Improve Digestion

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A traditional Asian remedy for tummy aches and nausea and a favorite condiment used in Japanese cuisine, ginger is also a powerful anti-inflammatory, making it another good food for digestion and a natural digestive aid.

And there’s research to back up ginger’s benefits: Ginger is a food that helps digestion by speeding up the process that moves food from the stomach into the upper small intestine. A January 2020 review published in the journal Nutrients noted that several studies found ginger was associated with improved digestive functioning. It also pointed to studies that found ginger reduced nausea, motion sickness, and the risk of colon cancer.

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Ease Indigestion With Stomach-Soothing Peppermint

Stefania Pelfini/Getty Images

Soothing, aromatic peppermint may help ease indigestion as well as some symptoms of irritable bowel syndrome, making it a go-to natural treatment for gastroenterologists.

“It’s inexpensive, nonaddictive with little to no side-effects, and it’s highly effective,” says Brian Lacy, MD, a gastroenterologist at the Mayo Clinic in Jacksonville, Florida.

Peppermint oil can be included in many recipes or even tea, but more often is taken as a coated supplement, which allows it to pass into the digestive tract without causing heartburn, according to the National Center of Complementary and Integrative Health. Digestion tip: Taking peppermint oil (in small intestinal release form) for at least four weeks has been shown to significantly reduce IBS symptoms. It appears to work as an antispasmodic, smoothing out and relaxing the bowels, according to a study published in 2020 in Gastroenterology.

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Stay Hydrated to Keep Things Moving

Fluids play an essential role in partnership with fiber to get solids through your system since water helps your body break down and digest food, according to Mayo Clinic. “Hydration and water are friends,” says Finkel. In fact, one of the easiest digestive tips to follow is to stay hydrated throughout the day. Water is a great choice to speed digestion, but almost any non-alcoholic fluid will do. Be careful with caffeinated beverages and sodas if you have reflux — they can be triggers for heartburn, and caffeine acts as a mild diuretic.

Additional reporting by Jordan M. Davidson.

TOP 10 FOODS FOR DIGESTIVE HEALTH

Gastrointestinal health is critical to overall health, as we’ve written about before (read more about the link in this article). But how can we help our digestive system function flawlessly and protect us from problems like constipation, bloating or heartburn? One of the key ways we constantly emphasize is regular meals rich in fiber, vitamins and minerals. But regular and healthy eating is a very broad concept, so in this article we will try to be more specific. We have prepared a guide for you on what foods to include in your diet for a healthy digestive system!

Why is a healthy digestive system so important?

Our digestive system is a complex, strong yet very sensitive ecosystem that contains about 80% of our immune cells. If we do not take care of the gastrointestinal tract, or load it with an unhealthy lifestyle, fatty and fried foods, alcohol, smoking, sedentary lifestyle and other unhealthy habits, we can weaken the body’s immunity. The easiest way to boost your immune system is to help it function at its best. Only in this way will she protect us from disease and make sure that in case of illness we recover quickly.

Avocado

Exotic avocado fruits are very useful. Many mistakenly attribute them to vegetables. Avocado is a fruit with many health benefits. The fruits are rich in high quality unsaturated fatty acids. While fruits are mostly carbs, avocados are full of healthy fats. Due to its excellent composition, experts consider it one of the most valuable food products.

Avocado is highly nutritious and an excellent source of many vitamins needed for a healthy and strong immune system. These include vitamin C, vitamin B6, vitamin E, and folic acid. 77% of the calories in avocados come from fat, making it one of the fattest plant foods. But it’s not just fat. Most of the fat in avocados is oleic acid, a monounsaturated fatty acid that is the main component of olive oil and is thought to have positive health effects, including promoting circulatory health.

In addition to the unique composition of fatty acids, avocados are rich in fiber, which is lacking in the diet of most people. 100 g of avocado contains 7 g of fiber, which is on average 28% of the recommended daily intake.

Due to its exceptional composition, the avocado is quite common in various cuisines. Therefore, we have included it in our menus so that you can evaluate the beneficial effects of this fruit on health.

Broccoli

Broccoli is a vegetable from the cabbage family, which includes cabbage, cauliflower and Brussels sprouts. All of these vegetables are known for their beneficial effects on health. Broccoli is high in nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. Plus, it has more protein than most other vegetables. Broccoli can be eaten raw or cooked, but most studies show that gentle steaming will provide the most health benefits. 100 g of broccoli contains 65 g of vitamin C, which is an average of 90% of the recommended daily allowance for fiber. Broccoli is rich in many plant compounds that have a positive effect on health. The most common is sulforaphane, one of the most studied herbal compounds in broccoli, which is given great importance for its possible protection against certain types of cancer.

Thanks to its benefits, broccoli is quite common on our menu. “Green power”, containing many vitamins, rightfully tops the list of superfoods.

Bluefish

Fish, especially seafood, is a welcome ingredient on every menu. The ideal would be to eat fish two to three times a week, and at least once it must be fish rich in omega-3 polyunsaturated fatty acids. This is exactly the blue fish (as it is called because of the blue, sometimes emerald tint on the back), which is available to everyone today. In our menu you will find recipes with sardines, tuna, salmon; you can also try mackerel, sprats or anchovies. Omega-3 polyunsaturated fatty acids are essential fatty acids that the body cannot produce on its own, so they must come from food. They have been associated with many positive health effects, mainly vascular protection, anti-inflammatory effects, and building brain structures in children. In addition, blue fish is a source of easily digestible protein, calcium, and vitamin D.

Fish is a staple of the Mediterranean diet, considered one of the healthiest. From a nutritional point of view, fish is a valuable food product. Experts often say, “The fatter, the healthier.”

Grapefruit and tangerines

Grapefruit is highly desirable in the daily diet, as it is rich in nutrients. The beneficial properties of this fruit are associated with a high content of vitamin C and flavonoids. It also contains pectin, a soluble fiber that has a beneficial effect on the digestive system. Grapefruit is a real “bomb” of substances that act preventively, and the best ally in strengthening immunity.

However, some precautions must be taken when consuming grapefruit. At the moment, 85 drugs are known to interact with grapefruit, so people who take medication daily should check with their doctor beforehand.

Perhaps we all know from childhood how useful citrus fruits are. This group, in addition to grapefruit, includes tangerines. Thanks to the content of vitamin C and flavonoids, tangerines stimulate the immune system, and in addition protect cells from the harmful effects of free radicals. So enjoy your tangerines when they are in season!

Pumpkin

Pumpkin is an excellent source of dietary fiber, which we need daily, as well as other important nutrients. It can be prepared in many ways: boiled, baked, mashed or risotto. The possibilities are endless and the health benefits are enormous. Pumpkin is an excellent source of carotenoids, which the body converts into the active form of vitamin A, which supports the normal functioning of the immune system, as well as skin and eye health.

Red cabbage

It tastes like white cabbage, but purple cabbages are richer in plant compounds that have health benefits, such as strong bones and heart health. Red cabbage is low in calories and a good source of fiber and vitamins A, C, K, and B6. Just one cup of shredded cabbage contains about 56% of the recommended daily value of vitamin C. Red cabbage is an excellent source of antioxidants and other beneficial plant compounds that help protect cells from damage. This natural antioxidant includes vitamin C, carotenoids, and flavonoid antioxidants such as anthocyanins and kaempferol. Red cabbage often contains more of these substances than white cabbage. According to studies, the levels of antioxidants in “purple” cabbage are about 4.5 times higher than the levels of antioxidants in green cabbages.

Paprika

This vegetable is low in calories, extremely rich in vitamin C and other antioxidants, making it an excellent component of a healthy diet. Fresh raw bell peppers consist mainly of water (92%). The rest is carbohydrates and a small amount of proteins and fats. One medium-sized red pepper provides about 190% of the recommended daily value of vitamin C, making it one of the richest dietary sources of this vital nutrient. Other vitamins and trace elements in sweet peppers: vitamin K, vitamin E, vitamin A, folic acid and potassium. Peppers contain many beneficial antioxidants that protect cells from the harmful effects of free radicals.

Brussels sprouts

Brussels sprouts belong to the cabbage family and are closely related to white cabbage, cauliflower, savoy cabbage and broccoli. Brussels sprouts are not in vain called “smart heads”: there are few calories, but a lot of fiber, vitamins and trace elements. It is high in vitamin C and vitamin K. Brussels sprouts have many health benefits, including an impressive amount of antioxidants. One study showed that when participants ate about two cups (300 grams) of Brussels sprouts a day, their cellular damage from oxidative stress was reduced by 28%. Brussels sprouts are rich in fiber, which is important for digestive health, and research suggests that adequate fiber intake can reduce the risk of heart disease and diabetes. Many people dislike Brussels sprouts because of the rather pungent smell and loose, mushy texture. But the reason for this is usually that the cabbage is boiled for too long. Experts assure that just five minutes in boiling water is enough for Brussels sprouts – this way it remains crispy, easily digestible, green, and the intensity of the smell will decrease.

Brussels sprouts, as part of a diet rich in fruits and vegetables, can help provide the body with the antioxidants the body needs to maintain good health.

Polenta

Quick and easy to prepare, and the digestive system loves it. Rich in fiber and low in calories. Due to its neutral taste, polenta can be paired with various foods and served for breakfast, lunch or dinner. It is nutritious and easy to digest. By itself, cornmeal is not a sufficient source of nutrients; however, when eaten with other foods, it definitely has its place in a healthy diet. The type of corn that cornmeal and polenta are made from is different from the sweet corn on the cob you like to eat in the summer. It is a “starchy” type of field corn rich in complex carbohydrates. Complex carbohydrates are digested more slowly than simple carbohydrates, which means they help you feel full longer and provide a long-lasting energy boost.

The yellow corn grits used to make polenta are an important source of antioxidants, compounds that help protect the body’s cells from oxidative damage. Thus, they can help you reduce your risk of certain diseases. The most important antioxidants in yellow corn grits are carotenoids and phenolic compounds.

Corn and corn flour are gluten-free, so polenta can be a good choice if you are on a gluten-free diet. However, it is always a good idea to review the ingredients list carefully: some manufacturers may add ingredients that contain gluten, or the product may be manufactured in a facility that also processes gluten-containing products, increasing the risk of cross-contamination.

Mushrooms

Mushrooms come in many shapes, sizes and colors; among them there are poisonous, and there are useful and tasty. You can’t go wrong when it comes to a mushroom diet: they are fat-free, low in sodium and calories, and have no cholesterol at all. But in mushrooms there is a lot of fiber, vitamins and trace elements. The nutritional value depends on the type of mushroom, but in general they are a good source of antioxidants, B vitamins, copper, potassium, and beta-glucans. The beta-glucan in mushrooms is a form of soluble dietary fiber that has a positive effect on cholesterol regulation. The European Commission’s official document endorsing the health claims of beta-glucan only lists one: “Contributes to the maintenance of normal blood cholesterol levels.” Other uses are not officially approved. Many studies have linked beta-glucan to immune health, although claims of its health benefits are still being tested. It is believed that beta-glucan in the body stimulates the production of bone marrow cells – and therefore white blood cells and platelets. This compound also activates macrophages – that is, cells that stimulate immune activity. Oyster mushrooms and shiitake mushrooms are considered to contain the most effective beta-glucans.

FAQ

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What foods to eat to improve digestion and bowel function

Everyone knows that improper nutrition leads to digestive system disorders that can be corrected and even completely corrected by changing your eating habits. What are the useful products for the intestines and stomach, we recommend you?

Beetroot

Beetroot is an indispensable product for intestinal health, it perfectly disinfects it, inhibiting the growth of putrefactive bacteria and heals the intestinal microflora with the help of pectins. But its main advantage lies in the fact that it has a laxative effect and easily copes with constipation. If you eat beets every day, the intestines will work like clockwork! Beetroot removes toxins and excess cholesterol from the body, which accumulate and lead to aging.

Baked and boiled beets are very useful. But in its raw form, it can be consumed only by those who do not suffer from diseases of the digestive system, as it exacerbates inflammatory processes. A healthy adult can eat 100-200 g of beets per day, for children the norm is 50 g.

How many delicious dishes can be prepared from this vegetable! Among them are vinaigrette, herring under a fur coat, beets with garlic and walnuts, borscht, beetroot, vegetable cutlets and pickled beets. Adjika with beetroot, beetroot juice and fruit drink are very useful.

Avocado

Another food that improves digestion is avocado, one fruit of which contains half the daily fiber requirement. It also normalizes the intestinal microflora, and destroys pathogenic microorganisms. In addition, this fragrant and tasty fruit restores normal intestinal motility and has an antimicrobial effect, especially E. coli and Staphylococcus aureus are afraid of it.

Nutritionists recommend eating no more than two avocados a day and not getting carried away with them in the evenings, since the pulp of the fruit contains fatty acids that make the digestive system work especially hard. And at night the body must rest.

Fresh avocados are used to make sandwiches and patés, salads, soups, sauces and the Mexican appetizer guacamole. Avocados are added to rolls, served with pasta and used as the base for nutritious smoothies.

Legumes

Legumes are an excellent source of plant-based protein and fiber, which are good for bowel function. Legumes contain soluble dietary fiber that swells and fills the intestines. Actually, this is why there is a feeling of satiety, which lasts for a long time. Peas, beans, beans, lentils are ideal for fasting and dieting, especially red, yellow, green, brown and black lentils, from which you can cook many delicious, healthy and varied dishes. Vegans and vegetarians often use legumes as a complete meat substitute in their diet.

Due to the content of folic acid and phytoestrogens in legumes (especially lentils), the intestines are reliably protected from tumor processes. Even three servings of lentils a week is enough to protect the mucosa from the appearance of dangerous polyps. For stomach ulcers, lentils are an excellent remedy, especially if cooked deliciously. You can simply boil it in water and add a little oil. But if you make lentil stew or porridge, puree soup, meatballs, falafel or meatballs, lentils and other legumes will become your family’s favorite dishes. You can sprout peas, beans and lentils, and then add the sprouts to a salad or soup, make pate or stuffing for pies from them.

Cereals and bran

A good porridge, but a small cup – so said our ancestors, who survived all year round on cereals, adding a little meat to them in winter, and vegetables, mushrooms and berries in summer. Cereals are the most affordable and cheapest foods for intestinal health, they should be included in the diet every day to cleanse the entire digestive tract. Buckwheat is especially useful for stomach ulcers, as it relieves inflammation of the mucous membrane, and also treats constipation and diarrhea. Oatmeal heals cracks in the gastric mucosa, normalizes acidity and cleanses the intestines. Millet has an enveloping effect, which makes this cereal extremely useful for gastritis and other digestive disorders. Rice removes all harmful substances from the body, there are many diets and cleansing therapies based on it, and rice bran is rich in antioxidants that rejuvenate the body. As for pearl barley, it has a lot of fiber, so it perfectly cleanses the intestines, removing even heavy metal salts and harmful bacteria from it. For a change, it is worth introducing whole grain semolina and corn grits, bulgur, spelt and couscous into the diet.

Grains make delicious meat and vegetarian pilafs, meatballs, meatballs, pancakes, pie fillings and even desserts – cookies, biscuits, casseroles, puddings. You can add cereals to salads and soups and, of course, try thousands of recipes for various cereals – with vegetables, fruits, berries, mushrooms, meat and fish!

No less useful are cereal bran – wheat, oat, rice, rye. They are recommended to use 2-3 tbsp. l. per day, adding to salads, cereals, soups, fillings and dough. Or you can just drink them with water as a medicine. Bran is useful for dysbacteriosis, constipation and metabolic disorders, they are also good in diets for weight loss.

Nuts

To improve bowel function, you should definitely include nuts in your diet, especially walnuts, as they are rich in iodine, magnesium and iron. Walnut oil coats the walls of the esophagus and stomach, protecting them from irritation. Delicious and fragrant almonds eliminate heartburn and heal microcracks on the walls of the mucous membranes – you can’t do without it either. Peanuts treat constipation, pistachios have anti-inflammatory properties. Cashew nuts are famous for their antimicrobial action, and hazelnuts block the excessive production of cholesterol. Brazil nuts are rich in fiber, pecans are recommended for colitis and gastritis, and beloved by all pine nuts normalize the digestive system, cleansing the intestines from harmful toxins.

30 g of nuts per day. This is enough to get a generous portion of essential micronutrients, vegetable protein and valuable fatty acids. It is better to eat nuts raw; before eating, they can be soaked for 4-8 hours in water at room temperature. It is best to eat nuts with vegetables or fruits as part of salads, add them to pastries, cereals and desserts.

Dried fruits

All dried fruits (especially prunes with dried apricots) perfectly cleanse the intestines – it is no coincidence that they are considered products to speed up digestion. This effect gives a huge amount of fiber contained in dried fruits. Dates, raisins, figs, dried pears and apples are no less useful. They can be ground in a meat grinder or blender, mixed with nuts and homemade sweets can be made from this mixture. Everyone knows the vitamin mass with dried apricots, raisins, lemon, walnuts and honey. It is stored in the refrigerator, eating a tablespoon on an empty stomach to protect against colds and flu in winter. In addition, prunes and dried pears have a beneficial effect on the pancreas and prevent diabetes if you do not overeat.

Dried fruits can be soaked before eating – this will not only soften them, but also help remove preservatives. Naturally, the water in which they were soaked should be drained. Dried fruits are best eaten in the morning 20 minutes before breakfast, without getting carried away: 50–100 g of dried fruits is enough. You can use them to make desserts, add them to dough, cereals, salads, sauces, and also cook jams and compotes. Dried fruits with meat and fish are very tasty – for example, baked pork with prunes or trout with dried apricots.

Pumpkin

Pumpkin is one of the most useful foods for improving bowel function. Its pulp contains a lot of pectins, which contribute to the gentle cleansing of the digestive system and stimulate intestinal motility. It is best to eat this vegetable in baked form. Pumpkin is good because you can cook a lot of dishes from it: from desserts to mashed soups.

We already know a lot about healthy food, but what foods are bad for the intestines? These are primarily fried foods, fast food, products with chemical additives, smoked meats, sweets and heavy pastries.