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What are the best foods to aid digestion? Medically reviewed by Miho Hatanaka, RDN, L. Foods that help digestion What to avoid Summary The digestive system breaks food down into nutrients and energy for the body to use. Foods that help digestion. Share on Pinterest Adding ginger to food may reduce digestive problems.

What to avoid. Share on Pinterest Eating too fast may hamper digestion. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Good sources of soluble fiber include oats, beans, apples, citrus fruits, carrots and barley. Insoluble fiber, which doesn't dissolve in water, promotes the movement of material through your digestive system and can help with constipation or irregular stools.

Good sources of insoluble fiber include whole-wheat flour, wheat bran, nuts and many vegetables. When choosing which meats to consume, make it your goal to consume more meat that is lean, such as turkey, fish and chicken.

Lean meat has less visual fat and skin is removed. Eating less red meat, such as pork and beef, also may benefit your health overall. You can often see the fat in red meats, but if you can try to remove as much fat as possible, that's best. Billions of microorganisms are found in the gastrointestinal tract and play an important role in maintaining good health and the risk of many common diseases; a diet that is rich in fruits, vegetables, grains and legumes can play a major role in altering the composition of the digestive flora, resulting in many health benefits.

Water is essential for good health. Water and other liquids help break down food so your body can absorb the nutrients. Water also softens stool, which helps prevent constipation. Exercise increases blood flow to the organs, including the gastrointestinal tract.

See a list of exercise benefits. Stress and anxiety can cause physical symptoms including difficulty breathing, trouble swallowing, frequent visits to the bathroom, digestive problems, heart racing, sweating, and muscle tension.

It's important to know that it's normal for everyone to have some stress in life, but the building up of excess negative energy can lead you to anxiety and feeling as though your life is out of control.

Without fluid, the fibre cannot do its job and you'll get constipation. A good way to make sure you're getting enough fluids is to drink a glass of water with every meal.

Avoid caffeine drinks as they can cause heartburn. Read about water, drinks and your health. Fatty foods, such as chips, burgers and fried foods, are harder to digest and can cause stomach pain and heartburn. Try to eat more lean meat and fish, drink skimmed or semi-skimmed milk, and grill rather than fry foods.

Many people love spicy food and it does not bother their digestive system. Others find their tummy is upset when they have spicy food. It's not just scorching hot foods like chillies that trigger heartburn.

Milder but flavourful foods like garlic and onion can also bring it on. If spicy foods give you heartburn, stomach pain or diarrhoea, go easy on them in future. If you already have a problem like heartburn or an irritable bowel, avoid them completely.

Some people find particular foods cause them problems. Acidic foods, such as tomatoes, citrus fruits, salad dressings and fizzy drinks, can trigger heartburn , while wheat and onions may cause irritable bowel syndrome. And if you cannot digest lactose lactose intolerance , the sugar in milk, you'll develop wind and diarrhoea after drinking milk or eating dairy products, including cream, cheese, yoghurt and chocolate.

Try to stay away from foods and drinks that trigger your digestive symptoms. Keep a food diary to work out which foods cause your symptoms.

A few popular ways to eat beets include roasted, mixed in a salad, pickled or blended into a smoothie. 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 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 , From a digestion standpoint, this yellowish root has been shown to accelerate gastric emptying 32 , By moving food from your stomach to your small intestine quicker, ginger reduces your risk of heartburn, nausea and stomach discomfort.

It has also been used to treat nausea, including morning sickness during pregnancy. 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 , 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 , Some of the most common dark green vegetables that provide this benefit are spinach, Brussels sprouts, broccoli and other leafy greens.

In addition, a 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 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.

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 , 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 grams of yogurt Research suggests that a half-cup gram serving of sauerkraut may contain up to 28 distinct bacterial strains that help your gut by feeding good bacteria 40 , Sauerkraut is a rich source of probiotics and contains enzymes that help with digestion by breaking down nutrients into more easily digestible molecules.

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation in your body 42 , 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 , The omega-3s found in salmon may reduce inflammation in your gut, thus improving your digestive process.

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 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 , 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. 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 , The oil appears to have a relaxing effect on the muscles of your digestive tract, which may improve digestion 49 , Peppermint has been shown to improve digestion.

It can alleviate IBS symptoms and push food more quickly through your digestive tract. 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.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Lactose intolerant people don't have to avoid all dairy products. These dairy foods have low levels of lactose and are usually well-tolerated.

Phytic acid, or phytate, is a substance found in plant seeds. It can reduce absorption of nutrients from the diet, but also has antioxidant effects. Fermented foods and drinks contain beneficial probiotics that can help improve digestion, immunity, and even weight loss.

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Whole Grains. 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 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.

Moses, MD , a professor in the division of gastroenterology and hepatology at the University of Vermont College of Medicine in Burlington. Moses says that some supplements contain better strains of probiotics, but he adds a disclaimer.

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 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.

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 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 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.

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 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.

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. A January 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. 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. 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 in Gastroenterology. 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.

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.

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