20 Foods to help your digestive system

Bone broth: Foods to help your digestive system

It’s no secret that the digestive system is critical to your overall health.

Unfortunately, if you are experiencing chronic problems like diarrhea, bloating, constipation, cramping, or nausea, then it might be time to change your diet.

This article will show you 20 foods to help your digestive system.

1. Bananas

Bananas are rich in dietary fiber (pectin), which can promote healthy digestion.

They also contain good amounts of potassium and magnesium, which are both essential for muscle function, including the muscles in your digestive tract.

Bananas are also considered an ‘antidiarrheal food’ because they have compounds that can stop loose stool and diarrhea, according to the Cleveland Clinic.

Finally, bananas have even been shown to relieve an upset stomach because of their high levels of tryptophan.

Tryptophan is an amino acid that has a calming effect and can ease anxiety and depression, which may be linked to stomach issues like irritable bowel syndrome (IBS).

My recommendation: Try eating two bananas a day can help regulate your digestive system.

2. Yogurt

Yogurt has live bacteria cultures that are thought to be good for your gut.

These good bacteria, called probiotics, fight off the bad bacteria that can cause problems like diarrhea or IBS flare-ups.

There is also evidence that these microorganisms might help reduce inflammation in the intestinal tract, which may help relieve pain.

My recommendation: Try eating one cup of yogurt per day to help with your digestive system.

However, if you are lactose intolerant or vegan, then there are other options that contain the same good bacteria.

These include kimchi (fermented cabbage), sauerkraut (freshly fermented green cabbage), and kefir (fermented milk).

These foods can all be eaten in moderation and work the same way as yogurt, promoting a healthy digestive system.

They also contain probiotics that will help with illness or diarrhea symptoms.

3. Apples

Apples have a high fiber content, which can help improve digestion by promoting bowel movements.

In addition, they also contain quercetin, a type of antioxidant that can help reduce inflammation in the gut.

What’s more, apples also contain malic acid and tartaric acid, which have antibacterial properties and may relieve symptoms like gas or bloating.

Recommendation: Eat an apple every day.

5. Kombucha

Kombucha is a non-alcoholic beverage that contains fermented green or black tea, sugar, yeast, and bacteria.

The fermentation process creates good bacteria that can help promote a healthy gut.

Kombuchas also have antioxidants that may reduce inflammation and help your digestive system.

Recommendation: The CDC recommends that you can drink four ounces of kombucha one to three times a day.

5. Green Tea

Green tea is rich in catechins, which are powerful antioxidants that can help fight inflammation and irritation of the intestinal tract.

It also contains caffeine and L-theanine (amino acid), both of which have been shown to relax your body and mind – including the muscles in your digestive system.

Recommendation: drink one or two cups of green tea per day to help improve your digestive system.

6. Leafy greens

Leafy greens like kale, collard greens, and spinach contain antioxidants that can help protect tissues in your intestinal tract from damage.

They also have a good amount of insoluble fiber, which is important for keeping the digestive system moving along smoothly.

Additionally, leafy greens are rich in magnesium, an essential mineral needed for muscle function, including those in your gut.

My recommendation: Eat leafy green vegetables at least four times per week to keep your digestive system.

7. Bone broth

Bone broth is thought to help heal the lining of your intestinal tract and keep it healthy.

It’s made by boiling animal bones for an extended period of time, which can release collagen, glutamine (amino acid), glycine (amino acid), and proline (amino acid).

These nutrients are important because they can help improve the health of your gut lining, reduce intestinal inflammation and strengthen muscles in your digestive system.

My recommendation: Try making your own bone broth at home.

8. Beets

Beets contain a good amount of fiber and antioxidants, which can help improve your digestion.

They also have prebiotics that promotes the growth of healthy bacteria in the gut.

The beets’ betalains (pigments responsible for their red color) may also reduce inflammation and relieve symptoms of IBS.

My recommendation: Slice up some fresh beets for a salad or try roasting them to make healthier chips!

9. Ginger

Ginger is a spice that has been used for thousands of years to treat digestive issues.

It contains gingerol, which can help with nausea and vomiting.

In fact, many pregnant women take ginger to help with morning sickness.

Ginger has also been shown to reduce inflammation in the digestive tract and stimulate digestion.

It is important to note that ginger can reduce heartburn and stomach discomfort.

My recommendation: Make a tea using freshly grated ginger, or add it to soups and stews for flavor!

10. Salmon

Salmon is a great source of Omega-3 fatty acids, which can help reduce inflammation in the gut.

It also contains vitamin B12 and potassium that may improve your digestive health.

Notably, salmon is a good source of protein that can help fill you up and keep your stomach satisfied.

My recommendation: You should consume at least two servings of salmon per week to promote a healthy digestive system.

11. Chia Seeds

Chia seeds are a great source of fiber, antioxidants, and healthy fats.

They have been shown to reduce stomach discomfort when eaten before meals due to their high water-absorption properties.

Even better, chia seeds may also help improve digestion by stimulating the growth of beneficial bacteria in your gut.

My recommendation: You should sprinkle chia seeds on yogurt, breakfast cereal, and smoothies.

12. Oats

Oatmeal is a healthy grain that’s rich in fiber and antioxidants – both of which can help your digestion.

It may also reduce constipation by increasing the amount of water retained in your digestive tract.

My recommendation: Try a warm bowl of oatmeal in the morning to help improve your digestion!

13. Sweet Potatoes

Sweet potatoes are an excellent source of fiber and vitamin B, which can help improve digestion.

They also contain prebiotics that supports the growth of good bacteria in your gut microbiome.

In addition, sweet potatoes have been shown to prevent colon cancer.

My recommendation: Try baking some sweet potatoes or making a healthy soup with them!

14. Beans

Beans are a good source of fiber and contain both soluble and insoluble, which can help improve digestion.

Soluble fiber dissolves in water and turns into a gel-like substance that can improve digestion by slowing the digestive process.

Insoluble fiber doesn’t dissolve, but it helps move food through your digestive system faster.

This is helpful if you have constipation because it allows waste to pass more quickly without being held up.

My recommendation: kidney beans, black beans, black-eyed peas, and pinto beans are all great options to try!

15. Green peas

Green peas are a delicious and nutritious addition to your diet.

They contain prebiotics that can promote the growth of good bacteria in your gut microbiome, as well as soluble fiber that can help improve digestion by slowing down the digestive process.

My recommendation: Try making some homemade green pea soup or adding them into salads!

16. Cabbage

Cabbage is a cruciferous vegetable that contains antioxidants called indoles, which can help reduce inflammation in your digestive system.

It has also been shown to have anti-cancer properties and may improve IBS symptoms by reducing diarrhea.

My recommendation: It is best to cook cabbage because raw cabbage can be hard to digest.

Try steaming or sautéing some next time you cook!

17. Whole grains

Whole grains are incredibly nutritious and good for your digestive system.

They contain soluble fiber that absorbs water, resulting in softer stools that may be easier to pass through the colon.

In addition, whole grains like brown rice can increase feelings of fullness because they take longer to break down in your gut than other carbohydrates such as white bread.

My recommendation: Try eating brown rice, buckwheat, or quinoa instead of refined carbs like pasta!

18. Pineapple

Pineapple is an excellent source of fiber, antioxidants, and bromelain that may help improve digestion.

The bromelain in pineapple acts as a digestive enzyme and can help break down proteins.

This can be helpful if you have a sensitive stomach and find it difficult to digest certain foods.

My recommendation: try adding some fresh pineapple chunks into your next smoothie!

19. Eggplant

Eggplant is an excellent source of fiber that helps bulk up stool and may improve constipation and diarrhea.

Also, eggplant contains anti-inflammatory and antioxidant properties that can help reduce inflammation in your digestive system.

In addition, eggplant has been shown to help prevent chronic diseases, such as cancer.

My recommendation: try making an eggplant dip or eat it on its own!

20. Coconut Oil

Coconut oil is an excellent source of healthy saturated fats that can help improve digestion.

It can prevent harmful bacteria like H.pylori from growing in your gut and may also improve constipation by softening stool or relieving diarrhea.

But that’s not all:

Coconut oil has also been shown to have some anti-inflammatory effects, which may help reduce gut inflammation.

My recommendation: Coconut oil can be used both for cooking and baking!

You can use it instead of vegetable oil to add flavor to dishes you cook at home.


There you have it!

These 20 foods are all great for improving your digestive system.

Pick your favorites and start incorporating them into your regular diet!

To learn more about how to help your digestion, read this post titled “How to help digestion after eating.”