Our digestive systems are as unique as the people who have them! Being responsible for absorbing essential nutrients and eliminating waste, they play an important role in our overall health and wellbeing. However, even a healthy person will experience digestive problems from time to time.

Digestive issues such as constipation, abdominal pain, bloating, gas, stomach cramping, and diarrhea have become all too common issues for most people.

With junk and processed foods being one of the leading causes of indigestion and digestive problems, over the counter drugs have become the norm in trying to relieve stomach aches. Luckily, these digestive issues can be treated by consuming certain foods.

These digestive issues occur when there is a lack of rich probiotic foods and fiber in a person’s diet, making fiber intake vital for proper digestion.

The following foods will provide you with excellent sources of nutrients, and regulate your digestive system.

Add these to your daily diet, and you will see what difference they make:

Chia Seeds

Chia seeds are a rich source of fiber. They also promote healthy gut bacteria, and they work like a prebiotic, which aids in digestion. Chia seeds also help with promoting sturdy stools and bowel regularity.


This delicious and tropical fruit contains a digestive enzyme called papain. Papain breaks down the protein fibers, and this helps to improve digestion. Papain can also alleviate other digestive issues such as IBS, bloating, and constipation.


Ginger is a popular ingredient in many Eastern medications, and its consumption comes with excellent health benefits. For pregnant women, ginger is great for alleviating nausea and morning sickness. Besides this effect, ginger also reduces heartburn and eases overall stomach pain.


Like most people nowadays, you’re probably avoiding dairy.

However, you should include a bit of dairy in your diet because active yogurts contain healthy bacteria, which are good for your digestive tract.


Apples help with various digestive issues such as constipation, diarrhea, inflammation in the colon, and they decrease the risk of intestinal infections. They also contain a soluble fiber called pectin, which increases the growth of good bacteria in the gut and relieves severe diarrhea.

Whole Grains

Whole grains such as oats, quinoa, farro, and other grains made from whole wheat are rich in fiber. The fiber found in these grains can defeat constipation, and they also feed good bacteria in your system, being the best choice for proper digestion.


Beetroot is also known as beets. Though many people shy away from them and get the wrong impression of beets, they are great in smoothies o salads along with other vegetables.

In addition to this, beets fight off constipation and also feed good bacteria, aiding digestion.

dark green vegetables

Dark Green Vegetables

Dark green vegetables such as spinach, kale, broccoli, brussel sprouts, and other leafy greens have numerous health benefits. They are a rich source of insoluble fiber and improve the muscles in the gastrointestinal tract. Furthermore, they aid in digestion and defeat constipation by fighting off harmful bacteria in the gut.


Salmon is a rich source of fatty acids and Omega-3 and is known to be one of the best foods to help with digestion. Our bodies require healthy fats and salmon is one of the best sources to get that. Salmon can also help with inflammatory bowel diseases, inflammation in the gut, food intolerances, and other digestive issues.


Lemons support the digestive system and can even help with relieving severe constipation. Squeeze half or one whole lemon in lukewarm water and drink this mixture every morning.


Bananas are a rich source of potassium and electrolytes, which are nutrients that promote proper digestion. Bananas are also beneficial for fighting off gastric issues, diarrhea and restoring the bowel function.


Avocados are another rich source of fiber and monosaturated fats, which promote a better digestive process. They also help with the mucosal lining in the gastrointestinal tract.


Blueberries have gained a lot of popularity recently because of their cancer-fighting properties. Besides this, they are great for the digestive system and are a rich source of fiber when eaten raw. It is better not to blend them, because their fiber content may get stripped away in the process.

healthy fruits


Another great summer fruit that has fantastic benefits for the digestive system is cantaloupe. This fruit contains an abundance of nutrients that help with improving the digestive process and prevent bloating and intestinal cancer.


Not only is it one of our favorite ingredients to top our salads with, but they also ensure that your digestive is functioning correctly. They also assist with other digestive issues such as gas, heartburn, acidity, and more. So, try and get your daily dose of cucumbers to avoid these digestive issues.


Both peppermint leaves and peppermint oil promote proper digestion and heal other digestive issues like Irritable Bowel System (IBS) and stomach pain. Peppermint also helps with relaxing the muscles of the gastrointestinal tract and moves the food more quickly through the digestive system.

Cod Liver Oil

Cod liver oil helps with keeping the gastrointestinal tract healthy, functioning, and free from infections. It also has great benefits for the digestive system and assists in the digestive process.


Kiwis are full of various nutrients and minerals which are beneficial for your gut health. They also promote the gastrointestinal and digestive processes.


Carrots are well known for promoting good eyesight, but not many people know that they are also good for your digestive system. They are rich in fiber and aid in the digestion process.


Sauerkraut is actually shredded cabbage, fermented with lactic acid. It contains probiotics which feed good bacteria to the gut, and it breaks down the nutrients to aid in the digestive process.


Kombucha is a fermented tea that contains an abundance of probiotics. Drinking kombucha promotes good gut health and improves the digestive system. Besides all these great effects, this tea can also heal stomach ulcers.

Apple Cider Vinegar

Apple Cider Vinegar is a fermented juice that aids digestion and prevents acidity. Apart from being good for digestion, apple cider vinegar is also keeping your gut healthy and balanced, and it’s good for weight loss. Because the vinegar is quite unpleasant to drink, we suggest you add it to a smoothie or your breakfast juice.


Miso is a popular ingredient in soups, and all you need is a dollop to experience its benefits for your digestive system and gut health. Miso soothes the stomach and promotes a good bowel system. Try not to add it to boiling water, as this will strip its digestive health benefits.


Indigestion usually comes with an uncomfortable feeling, and for many, this represents a major problem. Because of this reason, it is vital that everyone includes rich sources of fiber and supplements for IBS and IBD such as vitamin D, probiotics and magnesium in their daily diet.

It is also vital that you eat all three meals on time or five smaller meals. After each meal, try and take a brisk walk to speed up the digestion process.

Also, try and avoid snacking or having a meal before bedtime, as this will cause indigestion and weight gain. Proven, nutritional supplements like juices or natural herb pills can make a huge difference to your stomach, and they will increase your digestive health.

Author Bio: Shayma Vawda

Shayma is a freelance writer, SEO specialist and virtual assistant based in South Africa. She has a passion for digital marketing and continues to keep up with the latest digital marketing trends and practices, and loves learning new skills. She also believes that knowledge is power and continues to grow her skill set.  Because of her two kids and her deep interest in general health and mental health issues, she loves writing about psychological issues, health, and parenting. In the near future, she hopes to launch an eBook that will help to provide valuable knowledge and inspiration to others. Shayma is currently writing for Guthack.

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