8. Ginger
Cup of hot ginger tea with ginger root and slices on gray background.
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Known for aiding digestion and preventing nausea, ginger accelerates gastric emptying and reduces discomfort. Ginger has been used for centuries in many different cultures to help ease troubled tummies, promote digestion, and protect against bacterial infection. Though powdered ginger does have benefits, use the fresh product whenever possible.
9. Dark Green Vegetables
Green vegetables and dark leafy food background as a healthy eating concept of fresh garden produce organically grown as a symbol of health as kale swiss chard spinach collards broccoli and cabbage.
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Rich in insoluble fiber and magnesium, dark green vegetables enhance bowel movements and promote good gut bacteria. Leafy greens are high in a specific kind of fiber known as prebiotics. These help add bulk to stools and keep your digestive system moving well. On top of that, these dark green wonders are so full of other important vitamins and minerals that you really can’t afford not to include them in your diet. These include kale, lettuces, collard greens, arugula, and broccoli, and really any other dark green vegetable.
10. Salmon
Fried salmon fillet with fried potatoes, lime and vegetable salad served on black plate on wooden table
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One of the reasons why so many of us experience stomach problems, bloating, and other digestion-related ailments is due to inflammation throughout our digestive tract. Salmon’s omega-3 fatty acids reduce inflammation in the gut, benefiting those with digestive disorders. These healthy fats are also extremely important for so many other areas of our health, so be sure to include responsibly sourced salmon as often as you are able.
11. Fermented Foods
Postbiotics – metabolites and cell-wall components from probiotics, functional food. Tempeh, kombucha, sauerkraut, pickles, kefir, yogurt, miso soup, soft cheese, sourdough bread
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Fermented foods are those that have gone through a fermentation process. This means that they will have a high amount of probiotics and work wonders for our digestion. The following are some of the best fermented foods to eat on a regular basis:
Kefir: Contains probiotics that improve lactose digestion and reduce inflammation in the gut. For those who don’t consume dairy, you can find vegetarian versions. Be sure to choose versions that do not contain added sugars.
Kombucha: A fermented tea rich in probiotic bacteria, beneficial for digestion and gut health. Look for ones that include other gut-healthy ingredients, like ginger, and that don’t have added sugar.
Miso: Made from fermented soybeans, miso aids digestion by increasing good gut bacteria. Be mindful of salt when buying miso-based products.
Kimchi: A fermented vegetable dish that promotes good bacteria growth in the colon and aids digestion. Again, be mindful of salt and other unwanted added ingredients.
Natto: Another fermented soy-based food containing probiotics to support gut health and digestion (its also high in vitamin K!). Other fermented soy products include tempeh. Choose unflavored versions and then add flavoring yourself when preparing to avoid unwanted salt and chemical ingredients.
Sauerkraut: Made from fermented cabbage, sauerkraut is rich in probiotics and enzymes that aid in digestion. Choose organic whenever possible.
12 Best Foods To Support Digestive and Gut Health
May 6, 2025 by Admin
12. Bone Broth
Boiled bone and broth. Homemade beef bone broth is cooked in a pot on. Bones contain collagen, which provides the body with amino acids, which are the building blocks of proteins.
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Bone broth is often used as the base for soups, stews, and other similar dishes. It is also a delightful drink on its own. It is high in gelatin, which is derived from the amino acids glutamine and glycine. These amino acids protect the integrity of the walls of your intestines and digestive tract, decrease inflammation, and help to pass food more easily through your digestive system. It is made by simmering the bones and connective tissues of animals in water over a long period of time. If you are making your own, you can also include vegetables such as carrots and celery to increase the nutritional value of the broth. If you are purchasing an already made broth, look for organic and avoid any broths that are high in sodium or other unwanted additives.
Eat For Your Gut
Happy family in the kitchen having fun and cooking together. Healthy food at home.
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Your gut health is integral to your overall health. When your gut health is poor, so will be your energy levels, your mood, your skin, your hair, and so much more. Do your best to eat a well balanced diet rich in whole foods, especially fruits and vegetables. Eat organic whenever possible and avoid processed foods with ingredients that you can’t pronounce or don’t understand. This will ensure that you have a happy belly and therefore happy overall health.
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