19 Best Foods to Improve Digestion

Medically Reviewed on 9/14/2022
19 Best Foods to Improve Digestion
Here are 19 of the best foods for improving your digestion

Your digestive system plays an important role in breaking down the food you eat into nutrients and energy your body can use.

Some types of food can help this process of digestion, while others can slow it down and lead to symptoms such as bloating, constipation, diarrhea, and nausea.

Here are 19 of the best foods for improving your digestion.

19 foods to improve digestion

1. Yogurt

Because yogurt is fermented, it contains probiotics that promote the growth of healthy gut bacteria. Probiotics can help with constipation, bloating, diarrhea, and other digestive issues.

2. Whole grains

Whole grains are rich in fiber, which is good for the digestive system because it adds bulk to your stool and can help with constipation. Fiber can also act as a prebiotic that helps nourish good gut bacteria.

3. Bananas

Bananas are rich in potassium, can help improve digestive issues and rebalance electrolytes after diarrhea. Bananas are also a good source of antioxidants and fiber, which can help treat gastrointestinal infections, reduce symptoms of irritable bowel syndrome, and boost metabolism. 

4. Garlic

Garlic has many digestive health benefits due to its antibacterial and antiviral properties and is often used as a home remedy for motion sickness and nausea

5. Beetroot

Beetroot is rich in potassium, magnesium, and fiber, which help promote regular bowel movements and keep your overall digestive system healthy.

6. Papaya

Papaya is a tropical fruit that contains a digestive enzyme called papain. Papain helps you digest food and absorb nutrients better. Papaya is also rich in antioxidants vitamins C and A which can reduce inflammation and relieves heartburn.

7. Apples

Apples are an excellent source of natural fiber called pectin. Pectin improves digestion and reduces inflammation in the colon, flushing out toxins and adding bulk to stools. Eating apples can help treat constipation and diarrhea and reduce the risk of intestinal infections.

8. Ginger

Ginger has various medicinal properties that can be useful in treating nausea, vomiting, and gas. Ginger reduces the risk of heartburn caused by acid reflux and has been used by many pregnant women to treat morning sickness

9. Green leafy vegetables

Leafy greens such as spinach and kale are excellent sources of fiber and various nutrients, such as folic acid and vitamins C, K, and A. Studies suggest that green, leafy vegetables contain specific sugars that help improve gut health, easing the digestive process and inhibiting the growth of disease-causing bacteria.

10. Avocados

Avocados are rich in fiber and nutrients such as potassium and vitamins C, K, B6, and E, which help maintain a healthy digestive tract by nourishing good gut bacteria. It is considered a low fructose food and is less likely to cause gas.

11. Kiwis

Kiwis contain a digestive enzyme called actinidin that helps your body digest proteins, so it is often recommended for people with poor digestion to eat after a high-protein meal. Kiwi is rich in vitamin C, potassium, magnesium, and fatty acids.

12. Peppermint tea

Peppermint tea has been used in Aryuvedic medicine as a natural remedy for digestive issues such as nausea, vomiting, and abdominal discomfort. It is a natural antispasmodic that relieves bloating and digestive tract spasms. Peppermint oil has also been shown to improve symptoms of irritable bowel syndrome.

13. Fennel

Fennel is a root vegetable that can improve digestion by reducing inflammation in the colon and reducing disease-causing bacteria in the gut. Some studies have reported that fennel oil can improve symptoms of irritable bowel syndrome.

14. Cucumber

Cucumbers are high in fiber and water, which help relieve constipation and promote hydration. Cucumbers are also rich in vitamins A, B, and C, which can help boost your energy and flush out toxins from your body.

15. Chia seeds

Chia seeds are fiber-rich and can act as probiotics, helping promote the growth of healthy gut bacteria and improving digestion.

16. Oats

Oats are rich in fiber, vitamin E, zinc, and copper, which reduce constipation and help the digestive system function properly.

17. Kefir

Kefir is fermented milk-like thin yogurt that is made from kefir grains and contains beneficial nutrients along with powerful probiotics that improve gut bacteria. Kefir is associated with reduced inflammation in the gut and kills the harmful bacteria that cause illness.

18. Tempeh

Tempeh is made from fermented soybeans and is rich in probiotics. They make a good bean substitute for people with gastrointestinal disorders such as irritable bowel syndrome.

19. Sweet potato

Sweet potatoes, especially their skins, have a rich fiber content that benefits the digestive system. As a good source of carbohydrates and manganese, sweet potatoes may also help treat peptic and duodenal ulcers.

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Medically Reviewed on 9/14/2022
Image Source: iStock images

Top 10 Best Foods For Good Digestion. https://www.cdi.org.in/top-10-best-foods-for-good-digestion/

5 Foods to Improve Your Digestion. https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-foods-to-improve-your-digestion

Health Benefits of Fennel. https://www.webmd.com/food-recipes/health-benefits-fennel