19 Foods That Improve Digestion—and Others You Should Avoid

Your digestive system plays a key role in turning food into energy for your body. The types of food you eat can make a big difference, especially when it comes to issues like bloating, gas, and conditions like irritable bowel syndrome (IBS). Consuming foods like whole grains, leafy greens, and fiber-rich options can help support a healthier gut and ease discomfort.

1. Whole Grains

Because of their dietary fiber and nutrient makeup, whole grains can support healthy digestion and increase feelings of fullness.12 Whole grains are also linked to a lower risk of gastrointestinal cancers and other chronic conditions, like diabetes.3 Examples of healthy whole grains include:

• Whole wheat bread
• Brown rice
• Steel-cut oats
• Quinoa

2. Dark Green Vegetables

Green vegetables are packed with micronutrients (vitamins and minerals). Those with the darkest green color are among the better options because they're more nutrient-dense.4

To help you fill up on folate, fiber, and vitamins A, C, and K to fuel the growth of a healthy gut microbiome, look for:56

• Kale
• Spinach
• Collard greens
• Broccoli

3. Yogurt

Some types of yogurt contain live, active cultures (probiotics), which are gut-friendly bacteria that help maintain a healthy balance of bacteria in the body. Probiotics can also help break down food and assist the body in absorbing nutrients.7

Research also shows that yogurt bacteria survive transit through the gastrointestinal (GI) tract, making it a top contender for influencing gut health.8

4. Chia Seeds

The soluble fiber in chia seeds may help decrease cholesterol absorption in the digestive tract and slow digestion, allowing your body more time to absorb good nutrients from food.9 Chia seeds may also be linked to the improvement of healthy bacteria in the gut, which is essential for digestion and overall health.1011 However, more studies on humans are necessary.

5. Ginger

Ginger is used in traditional medicine to help relieve gastrointestinal symptoms, such as nausea, vomiting, and an upset stomach.13 Research shows ginger can ease indigestion symptoms by encouraging food to move through the GI tract, reducing gas, bloating, and feeling too full.14 It may help improve indigestion symptoms in people with dyspepsia (indigestion) caused by Helicobacter pylori (H. pylori) bacteria.15

6. Apples

Apples contain pectin, a soluble fiber that encourages healthy bowel movements and reduces constipation and diarrhea.16 It also promotes the growth of "good" in the gut, supporting the digestive process and protecting against chronic disease.171819

7. Fennel

Fennel, an herb often used to flavor dishes, is also a remedy for improving digestion, relieving gastrointestinal spasms, and reducing bloating.20 It contains fiber, calcium, magnesium, potassium, and other nutrients.21 Fennel also acts as a digestive aid and a diuretic (a component that reduces extra bodily fluid), and it may positively impact digestive disorders like inflammatory bowel disease (IBD).22

8. Sauerkraut

Sauerkraut is a fermented food that is produced with certain bacteria, yeast, or probiotics like (Lactiplantibacillus plantarumL. plantarum) that support gut health.23 Studies suggest that sauerkraut may also reduce antibiotic-related diarrhea and relieve IBD symptoms.

9. Kefir

Kefir contains probiotics that can boost the diversity of the gut microbiome. One study found that consuming kefir for eight weeks may improve digestive symptoms like constipation, stomach pain, and bloating.24 Kefir is also high in protein, potassium, and calcium but low in lactose, making it a good option for people with lactose intolerance.

10. Kombucha

This carbonated beverage is produced by combining tea, sugar, and probiotics and leaving it to ferment over a week or two.25 Research suggests that kombucha may help improve gut health, reducing gut dysbiosis (an imbalance of the gut bacterial environment).26 However, more research on kombucha products is necessary.25

11. Salmon

Fatty fish like salmon are often recommended for healing a leaky gut, a broad term for digestive symptoms resulting from intestinal lining damage.27 Research suggests that consuming salmon regularly can help digestion by positively impacting the gut microbiota.28

12. Papaya

An enzyme found in papaya, papain, is often used in medicinal products for digestive disorders, skin rashes, and certain infections.29 Papain has been shown to help the digestive system by breaking down foods that are difficult to digest, preventing bloating and gas.30

13. Beets

Beets can be easy to eat and digest when cooked until soft.31 They are also a solid source of fiber, which means they support digestive health, encourage regular bowel movements, and may help prevent future conditions like diverticulitis and constipation.3233

14. Miso

Research has suggested that the primary probiotic strain found in miso can help reduce digestive-related symptoms linked to issues like IBD.34 The fermentation process that miso goes through also supports digestion by reducing antinutrient levels, compounds that can limit the body's ability to absorb and use nutrients.35

15. Kimchi

Kimchi contains probiotics and is full of cabbage, promoting healthy bacteria growth in the colon.3637 Because the fiber in cabbage is insoluble (it isn't broken down in the digestive tract), it helps eliminate waste from the body and supports regular bowel movements.38

However, kimchi can be spicy, so it may not be helpful if spicy foods trigger digestive symptoms.

16. Tempeh

Tempeh is a plant-based protein made from fermented soybeans. It's usually cooked before eating, though, so it may not contain as many live active probiotics as other fermented foods.

Studies suggest that tempeh may be a good source of paraprobiotics, inactive microbial cells that offer anti-inflammatory and antioxidant benefits.39 Tempeh's dietary fiber and prebiotic content are linked to better digestive health and regular bowel movements.4041

17. Natto

As a fermented product, natto is associated with improving gut health via probiotics that help increase nutrient absorption.42 It is also fiber-rich, which further contributes to a healthy gut microbiome by regulating bowel movements and preventing constipation.4344

18. Bone Broth

Bone broth supports digestive health through its amino acid glutamine, which helps strengthen the gastrointestinal lining and might reduce gut inflammation.45 Some studies suggest that the glutamine in bone broth may also help maintain a healthy balance of bacteria in the gut.46

19. Peppermint

Research confirms that peppermint's menthol helps relax the GI tract muscles and reduce sensations of pain.47 Peppermint tea and peppermint essential oil products may also help ease bloating and soothe IBS and dyspepsia (indigestion).4849

In addition, because peppermint relieves stomach muscle spasms, it might help soothe the discomfort caused by endoscopy, a medical procedure that involves inserting a tube through your throat for internal imaging purposes.50

Which Food and Drinks Are Not Helpful for Digestion?

If you have indigestion or other digestive issues, consider avoiding foods and drinks that may make your symptoms worse, such as:51

• Alcohol
• Caffeine (excessive amounts)
• Carbonated drinks
• Acidic foods like tomatoes and oranges
• Spicy, fatty, or processed foods
• Artificial sweeteners

Summary

Many different types of nutrient-rich foods can benefit digestive health. When dealing with GI symptoms, consider selecting options that support a healthy digestive system, such as whole grains, ginger, fermented foods, beets, papaya, and peppermint tea.

Getting enough fiber and micronutrients in your diet is key for keeping your digestion running smoothly while avoiding caffeine, alcohol, carbonation, and spicy foods, which are recommended to prevent triggering GI upset.