Best Foods to Consume for Digestive Health

The digestive system starts to work hard when your food goes into your mouth. It is not less than a professional form of dance where the body performs many steps needed to break down foods you eat and unlock the vitamins, minerals, fats, and carbs. It functions in its best form by removing the food that is unnecessary and keeping the one that is needed in the body. 

Most of us, don’t think of these complex mechanisms until and unless we have to go through some issues with digestion. Fortunately, there are foods that can help you regain the lost function of the stomach. 
The best stomach specialist says that the most common stomach issues like diarrhea, constipation, and bloating can be avoided by consuming some food options. Well, don’t you worry as I have the list ready with me to guide you. Are you ready to explore with me?

Whole Grains

Doctors say that if you want to make your gut better, always choose whole grains since optimal colon function requires at least 25 grams of fiber every day. 

As compared to refined carbohydrates, like white bread and pasta, whole grains provide lots of fiber, as well as needed nutrients like omega-3 fatty acids. When the bacteria present in the gut ferment the fiber, they produce short-chain fatty acids. 

These molecules encourage proper function in the cells lining of the colon where most of the immune cells live. 

Despite the popularity of low-carb diets for weight loss, avoiding grains altogether can prove to be bad for the gut bacteria that thrive on fiber. 

Low-Fructose Fruits

If you are prone to bloating or gas, you may want to try reducing your consumption of fructose or fruit sugar. 

Some fruits like apples, mango, and pears are all high in fructose.

On the other hand, berries and citrus fruits like oranges, grapefruit, and some others have less fructose fruit which is easy to tolerate and is less likely to cause gas. 

Bananas are another low-fructose fruit that is rich in fiber and contains ilunin, a substance that stimulates the growth of food bacteria in the gut.

So, chase the best low-fructose foods for yourself in order to get the needed nutrients in the body without disturbing your digestion.

Leafy Greens

Leafy greens like kale and spinach are great sources of fiber as well as nutrients like vitamin C, folate, and vitamins A and K. 

Some pieces of research also say that leafy greens are full of a specific type of sugar that helps in fueling the growth of healthy bacteria in the gut. 
Eating a lot of fiber and leafy greens allows you to develop an ideal gut microbiome, those millions of organisms that live in the colon.  Try and make left greens a part of your food every day by adding them to your salads, and foods, or make them a pt of your breakfast omelet. 


Our digestive tract is full of bacteria, viruses, and even fungi. This collection of microorganisms lives in a delicate balance in the gut microbiome. So, what you feed to your microbiome plays a huge role. 

Foods like yogurt are full of probiotics. Certain microorganisms play a role in digestion, support the immune system, and manage inflammation. 

The study has also found that yogurt with a specific probiotic strain helped protect the gut microbiome from changes due to taking antibiotics that led to diarrhea. So, in order to feel better, try and consume yogurt in your breakfast, lunch, and dinner in small amounts. Adding too much to one meal can be a problem.

Lean Protein

People with Irritable Bowel Syndrome or a sensitive bowel should stick with lean proteins and nuast avoid foods that are rich in fat, including fried foods. 

High-fat foods can trigger contractions of the colon and the high-fat content of red meat is just one reason to choose healthier options. Experts also say that red meat also promotes colon bacteria that produce chemicals associated with an increased risk of clogged arteries. 

Some of the best lean-protein foods include,

  • Tofu
  • Beans
  • Lentils
  • White-fleshed fish
  • Skinless white meat poultry 
  • Lean beef

Try an add these foods to your diet. Add some of the options to your lunch, dinner, and even in breakfast. Remember to eat everything in moderation and don’t overdo it when it comes to food.


The digestive tract plays the most important role in keeping your body healthy. So, in order to keep it working, you need to feed it well. Try and avoid packaged or processed food as much as you can and consume clean foods including the ones given above.  If you feel like your issue cannot be fixed with just food, then see a gastroenterologist and take medications along with good and clean food to help yourself.