foods for a healthy digestive system
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You are what you eat, but more significantly, what you eat is reflected in your digestion. Due to factors like a diet lacking in fibre and such, even a healthy individual can develop digestive problems. So we list down the best foods that can help you to improve your digestion.


Since water aids in digestion and food breakdown, fluids are crucial for moving solids through your system in conjunction with fibre. To improve digestion, water is a great option.


Milk is fermented to create yoghurt, usually by lactic acid bacteria. It contains probiotics, which are beneficial bacteria that reside in your digestive tract and assist to maintain the health of your stomach. Probiotics are friendly bacteria that help with digestion.


Ginger is a popular seasoning in Japanese cuisine, a traditional Asian treatment for stomach aches and nausea, and a potent anti-inflammatory, making it a beneficial meal for digestion and a natural digestive aid.

Research supports the health advantages of ginger, which helps digestion by accelerating the passage of food from the stomach into the upper small intestine. The improvement of digestive function was linked to ginger, per the multiple research, according to a review article published in the journal Nutrients in January 2020.


Shredded cabbage is fermented with lactic acid to create sauerkraut.Probiotics are present in it because of fermentation.

According to research, a half-cup (71-gram) dose of sauerkraut may contain up to 28 different bacterial strains that support healthy bacteria in your gut.

Fiber From Beans

For proper digestion, fibre is essential. The daily goal can be easily obtained by eating beans, such as navy, kidney, and black beans.

Good news for individuals concerned that eating foods high in fibre will cause them to experience excessive gas: A study published in Nutrition Journal found that people experienced less gas than they anticipated when increasing their intake of black-eyed peas.


A common plant in many parts of the world is peppermint, which belongs to the genus Mentha.

It has been demonstrated that the essential oils in peppermint leaves, which are used to make peppermint oil, can help with stomach issues.

The oil contains a substance called menthol, which may help with IBS symptoms like bloating, stomach discomfort, and irregular bowel movements.

Fish Oil / Specially Salmon

Fish oil has anti-inflammatory properties because of its omega-3 fatty acids, which also make it good for your digestive system and heart. You can start by attempting to adopt a Mediterranean diet and including fatty fish in your diet, such as salmon, halibut, and mackerel.

Omega-3 fatty acids, which are abundant in salmon and can assist your body fight inflammation, are very beneficial for your health.


Pectin, a type of soluble fibre, is abundant in apples. Pectin skips the small intestine’s digestive process and is instead broken down by the good bacteria in your colon.


Since a study indicated that patients who ingested two kiwis per day were more cured of their constipation than patients who drank prunes or psyllium, the fuzzy fruit filled with vitamin C is making waves in the gastrointestinal world.

Chia Seeds

Chia seeds are a fantastic source of fibre, which when taken results in their forming a gelatin-like material in your stomach. They function similarly to prebiotics by promoting the development of beneficial bacteria in your stomach, which in turn promotes proper digestion.

Additionally, the fibre in them encourages intestinal regularity and produces healthy stools.

Maintaining a diet high in fibre and full of fruits, vegetables, legumes, and whole grains is one of the best strategies to enhance your digestive health. This helps to maintain a healthy weight and the regular flow of digestion, preventing constipation.

You can speak with a nutritionist about the right diet for your lifestyle and body type. If you need a nutritionist in Manchester, go to the Inner Health Clinic – Transform Your Gut facility. You can schedule a consultation by calling 07712 620909 or sending an email to