7 Best Foods For Digestion

Developing a core diet of digestion-supporting foods can help ease occasional digestive discomfort. However, improving gut health isn’t just about eating a few “healthy” foods—it’s about maintaining a diverse diet rich in whole foods and nutrients.

One simple strategy is to “decorate” your plate with a variety of colorful whole foods. Eating a wider range of fruits, vegetables, grains, and fermented foods may help support a more balanced gut microbiome and healthy digestion. The following ingredients are commonly associated with digestive health benefits and can be a good place to start.

1. Whole grains

Unlike refined grains such as white bread and white rice, whole grains retain more of their natural fiber and nutrients during processing. Fiber plays an important role in supporting digestion by helping move food through the digestive tract.

Some digestion-friendly whole grains include:

• Brown rice
• Quinoa
• Rye
• Oats

Whole grains are not appropriate for everyone, however. People with celiac disease or gluten sensitivities may need to avoid certain grains that contain gluten.

2. Leafy greens

Leafy greens are rich in fiber and nutrients that may support digestion and overall gut health. Some greens also contain compounds that help nourish beneficial gut bacteria.

Popular options include:

• Collard greens
• Kale
• Spinach
• Cabbage
• Bok choy
• Swiss chard

Cooked greens may be easier to digest for some people, especially those with sensitive stomachs. Raw cruciferous vegetables like kale or cabbage can occasionally contribute to bloating or cramping in certain individuals.

3. Fermented foods

Fermented foods often contain probiotics, or beneficial bacteria, that may support digestive and gut health. Common probiotic strains found in fermented foods include Lactobacillus and Bifidobacterium species.

Examples of fermented foods include:

• Yogurt
• Kefir
• Sauerkraut
• Miso

Not all fermented foods contain live probiotic cultures, and processing methods may reduce probiotic content in some store-bought products. Yogurts containing Lactobacillus bulgaricus and Streptococcus thermophilus may retain beneficial cultures more effectively.

4. Ginger

Ginger has long been used to support digestion and may help reduce bloating, nausea, constipation, and digestive discomfort. It can be added to meals, smoothies, or brewed into tea after eating.

Some potential digestive benefits associated with ginger include:

• Reducing bloating and gas
• Supporting bowel regularity
• Helping relieve nausea
• Easing menstrual discomfort

5. Papaya

Papaya is a soft fruit that is generally easy to digest and contains antioxidants called carotenoids. Some studies suggest papaya may help reduce symptoms such as constipation, bloating, heartburn, and IBS-related discomfort.

6. Fennel

Fennel has traditionally been used to support digestion and may help promote digestive motility and intestinal function. Both fennel bulbs and fennel seeds can be incorporated into meals or teas.

Research has explored fennel’s potential role in:

• Supporting bowel movement regularity
• Promoting intestinal barrier function

7. Peppermint

Peppermint is commonly used to help relieve digestive discomfort and may help support people dealing with occasional abdominal pain or irritable bowel syndrome (IBS) symptoms. Peppermint tea is often considered a gentle option for digestive support.

That said, peppermint may worsen symptoms in some individuals, particularly those prone to acid reflux or heartburn.

When a person struggles with digestive distress, some healthcare providers may recommend a “soft diet.” gestive discomfort, a safer way to use peppermint may be to brew peppermint tea. [14]

Soft diets include foods that are generally considered easy on the digestive system, including: [14]

• Well-cooked (not raw) vegetables and pureés
• Fruit that is canned, cooked, peeled, or pulp-free
• Low-fiber grains
• Yogurt
• Ground meats
• Tofu
• Minimal spices

Soft diets are typically prescribed following a significant surgery or if an individual experiences frequent GI distress. [14] However, they may not be sustainable for everyone.

If you frequently deal with digestive upset, working with a healthcare provider to determine your triggers may enable you to eat more complex forms of food.

A well-rounded diet typically includes more than just soft food. In fact, one of the main constituents eliminated in soft diets, fiber, is generally considered crucial for digestive well-being in most people.

Generally speaking, the following types of foods are considered beneficial for digestion.

Fiber-Rich Foods

Fiber is a material that passes through the body undigested. Fiber sources can be: [15]

• Soluble, turning into a viscous substance when exposed to water
• Insoluble, staying intact and helping food move through your gut

Foods containing fiber have been known to help regulate the speed of digestion. They also have other benefits, including: [15]

• Decreasing cholesterol
• Managing blood sugar
• Reducing inflammation

Learn more about fiber-rich foods and how they may support digestive wellness.

Unprocessed, Whole Foods

Processed foods, or foods that undergo a high degree of manipulation prior to distribution, simply aren’t as good for your body as their unprocessed counterparts. [16]

In contrast to whole foods, processed ingredients may:

• Provoke inflammation
• Heighten poor digestive functioning
• Augment your risk of health issues like heart attack and stroke [15]

One study suggested eating processed foods may trigger people to overeat or eat more processed foods, leading to a self-perpetuating cycle of poor gut health [18]

Choosing minimally processed foods may help support a healthier gut microbiome and overall digestive function.

Probiotic-Rich Foods

“Probiotic” foods are those which contain certain microorganisms (bacteria and yeast). These may help: [5]

• Diversify the flora in your GI tract
• Reinforce your gut barrier
• Improve overall digestion

Eating fermented foods and dishes may help you reap these benefits, though probiotic supplements may also be a useful alternative and/or additional option. [5]

You can also explore the Jona Gut Microbiome Test to gain deeper insights into your gut microbiome health.

Experiencing digestive upset is highly common. As many as 70 million Americans are estimated to deal with digestive conditions at some point in their lives. Some common conditions include: [19,20]

• Irritable bowel syndrome
• Celiac disease
• Lactose intolerance
• Gastroesophageal reflux disease (GERD), also known as acid reflux
• Food allergies

These illnesses can be frustrating to shoulder, making finding a diet that supports digestion a challenge. If you’re struggling with repeated digestive discomfort, screening for food sensitivities, gluten intolerance, and other possible causes can be an important first step in determining the root of your discomfort.

By testing and working with your healthcare provider (or a nutritionist), you can start to create a diet that truly feels good to eat.

It’s normal for digestive distress to show up for many people on occasion. But if it’s chronic, the discomfort may be pointing to an issue deeper than digestion difficulty.

With Everlywell, you can screen for possible root causes of digestive upset conveniently and affordably at home. When you take an at-home food sensitivity test, all test results are physician-reviewed and data protected to ensure you get results you can trust.

To discover more ways the Everlywell Nutritional Health at-home tests can help you get a handle on your health, visit the online shop today.