Top 10 foods for better digestion
A sluggish gut can result in all sorts of symptoms, such as indigestion, heartburn, bloating and constipation. Give your body a helping hand with these wholesome foods.
We all experience occasional digestive symptoms but a sluggish gut can mean more frequent bouts of indigestion, heartburn, bloating and constipation. What and how we eat may make a positive difference by reducing gut symptoms and improving overall health and well-being. Read on to discover more.
An efficient digestion is key to good health, it’s the means by which we access fuel for energy as well as the building blocks for growth and repair.
Common gut symptoms may include:
- Bloating
- Gas and flatulence
- Constipation
- Diarrhoea
- Nausea
- Vomiting
- Heartburn
Discover even more great health and nutrition content in our health hub, and read more about digestive health and try some gut-friendly recipes.
What are the top foods for better digestion?
1. Unprocessed foods
Minimally processed, rich in nutrients and loaded with fibre – whole foods such as fruit and vegetables are linked to a number of health benefits, including a positive influence on the microbes that reside in your gut. Compare this to the long-term consumption of processed foods with their low fibre and high sugar, fat and salt contents, these are likely to have an inflammatory effect and are linked to a higher risk of digestive symptoms as well as chronic disease.
Try our sweet potato, cauliflower & lentil bowl.
2. Wholegrains
Fibre is essential for keeping the gut healthy and for it to function efficiently. Aim to include wholegrains, as well as plenty of fruit and veg in your diet. If you suffer from wind and bloating, you might want to ease off on the foods associated with these problems, such as cabbage, Brussels sprouts, beans and pulses. Gentler soluble fibre is a better choice – try oats and brown rice. When you increase your fibre intake, you also need to drink more fluids to help the fibre work effectively. Also, if you're not accustomed to eating fibrous foods, increase your intake gradually so not to overwhelm your digestive system.
Start your day well with apple & linseed porridge.
3. Fermented vegetables
A staple in many cultures, fermented foods including kimchi, sauerkraut and miso are having a boom in popularity. Each fermented food hosts a distinct population of microbes and once eaten these microbes may survive the gut and become transient or long term residents of the intestines, where they may influence the microbes that live there.
Try beetroot and red cabbage sauerkraut or miso butternut squash soup.
4. Yogurt and kefir
Live yogurt eaten regularly helps introduce friendly bacteria to the gut and this supports gut diversity and maintains microbial balance. Buy sugar-free versions and add your own flavourings like fresh fruit and berries.
Kefir is a cultured, fermented milk drink, originating from the mountainous region that divides Asia and Europe. It’s similar to yogurt but thinner in consistency, making it a great choice for smoothies and sauces.
Try our peach & orange yogurt pots with ginger oats and our raspberry kefir overnight oats.
5. Allium vegetables
The beneficial bacteria in your gut need their own fuel source, certain foods are great for this. Allium vegetables like leeks and onions, contain a type of fibre called inulin, which the bacteria love. This non-digestible fibre, known as a prebiotic, is fermented by gut bacteria, stimulating their growth and helping them thrive and increase in number. Other useful sources are asparagus and chicory.
Serve up nourishing leek, pea & watercress soup.
6. Banana
Although we should eat a wide variety of fruit and vegetables if you have a sensitive digestive system, bananas may be one fruit to eat regularly. Rich in soluble fibre, bananas have a gentle effect on the gut and being rich in prebiotic fibre they help support a healthy gut bug community.
Try our baked banana porridge.
7. Fatty varieties of fish, nuts and seeds
Studies suggest omega-3 fatty acids, found in oily fish, nuts and seeds may decrease your risk of developing inflammatory bowel diseases. Nuts and seeds are also a useful source of fibre and polyphenols which support a healthy gut.
Try our pea lentils with seared salmon and our chickpea, spinach and almond nut butter bowl.
8. Lean proteins
Tenderising proteins like meat and fish may help lighten the load on your digestive system. By using acidic ingredients like lemon or lime juice, vinegar and acidic marinades you can promote the breakdown of the large protein molecules in meat.
Other options include fresh pineapple and papaya, which both contain natural enzymes, promoting protein breakdown.
Try grilled marinated lamb chops.
9. Coconut oil
Although high in saturated fats, coconut oil is a useful ingredient because it is metabolised differently to other fats in the body. About 50% of the medium chain fatty acids (MCFAs) in coconut oil are a type called lauric acid, which are processed, without placing strain on the gall bladder. Lauric acid, may also help fight off unwanted bacteria, keeping the gut healthy too.
Enjoy Indian-spiced chicken with squash & beans.
10. Hydrating fluids
When you increase whole foods and fibre in your diet its important you drink plenty of fluids. This is because fibre acts like a sponge soaking up water.
Ideally, drink six-eight glasses of water or other hydrating fluids each day, this is the amount you need to replace normal water loss. Water, milk, sugar-free drinks including tea and coffee, all count.
Know what affects you
We all handle foods differently, some people love hot, spicy foods and have no digestive issues when eating them. Others find chillies trigger heartburn as can milder tasting garlic and onions. Lactose, the natural sugar in milk, is another problem for some people. These people find it hard to digest lactose and as a result may experience wind and diarrhoea after drinking milk or eating cream, some yogurt and cheese. If this sounds familiar you may have lactose intolerance.
Get to know what causes your issues and go easy on these foods or even avoid them altogether.
If dairy is a problem, check out our healthy dairy-free recipes.
Are there foods I should avoid if I have digestive problems?
In addition to the foods you know are a problem for you, consider minimising the following in your diet:
- Processed carbs, that’s the white refined ones like white bread, rice and pasta – these are low in fibre and nutrients
- Red and processed meats, guidance suggests we should eat no more than 70g red meat per day
- Watch your sugar intake, including sweeteners like sorbitol and xylitol, these are often found in chewing gum and diet foods and if eaten in quantity may have a laxative effect
- If you drink alcohol, stick to the government guidelines and allow yourself at least two consecutive alcohol-free days per week.
If you experience frequent or urgent bowel movements, pain with diarrhoea, blood in your stool or abdominal cramps or you’ve experienced heartburn most days for three weeks or more, refer to your GP.
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This page was reviewed on 27th January 2025 by Kerry Torrens
Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
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