Good Foods to Help your Digestion


Eating the right foods is important to prevent problems such as constipation, heartburn and symptoms of irritable bowel syndrome (IBS). 

Here are the Good Foods to Help your Digestion 

Fiber Supplementation to Prevent Constipation

Most people in the UK do not eat enough fiber or forage, so it is recommended that you eat more fibre. A high-fiber diet improves digestion and prevents constipation. Aim for the recommended 30 grams of fiber per day.

A healthy gut requires fiber from a variety of sources, including:

• Wholemeal bread

• Brown rice

• Fruit and veg

• Beans

• Oats

Some people believe that grains cause bloating and irritable bowel syndrome. If so, get your fiber from fruits and vegetables.


Drink Plenty of Fluids to Aid Digestion

It is especially important to drink water frequently. This stimulates the passage of waste through the digestive system and helps soften the stools.

The fibers act like a sponge and absorb water. Without water, fiber can't do its job and causes constipation.

A good way to stay hydrated is to drink a glass of water with every meal. Avoid drinks that contain caffeine, as they can cause heartburn.


Cut Fat for a Healthy Gut

Fatty foods such as chips, burgers and fried foods are harder to digest and can cause stomach pain and heartburn. Cut back on fatty, fried foods to ease your stomach.

Eat more lean meat and fish instead of fried foods, drink skimmed or semi-skimmed milk and grilled foods.


Take Spice Slowly to Avoid Stomach Problems

Many people love spicy food, but it does not affect their digestive system. Some people say that spicy food makes them feel sick. It's not just hot foods like peppers that cause burns. 

Mild but spicy foods such as garlic or onions can also cause this. If spicy food causes heartburn, upset stomach, or diarrhea, try to tone it down in the future. Avoid altogether if you have heartburn or irritable bowel syndrome.


Be aware of what Triggers your Gut Symptoms

Some people believe that certain foods cause problems. Acidic foods like tomatoes, citrus fruits, salad dressings and soda can cause heartburn, while wheat and onions can cause irritable bowel syndrome. 

And if you can't digest lactose, the sugar in milk (lactose intolerance), you'll have constipation and diarrhea after drinking milk or eating dairy products like cream, cheese, yogurt, and chocolate.

Avoid indigestible foods and drinks. Keep a food diary to find out which foods trigger your symptoms.


Choosing the Right Drink to Aid Digestion

Beverages that contain caffeine, such as coffee, cola, tea, and some juices, increase stomach acid and can cause heartburn in some people. Carbonated drinks tend to cause bloating, which can also lead to heartburn.

To reduce digestive upset, choose non-carbonated, caffeine-free beverages such as herbal teas, milk and plain water. If you can't live without coffee or tea, limit your consumption to 1 to 2 cups a day.



Probiotics are so-called "friendly bacteria" that occur naturally in the intestines. There is some evidence that it may be useful for certain conditions, including treating irritable bowel syndrome. However, there is little evidence to support other health claims about them.

Probiotics can be purchased as a supplement from health food stores or from raw yogurt, which is a good natural source.

If you want to try it, it's best to take it daily for at least four weeks to see if it helps. If you have a pre-existing condition or a weakened immune system, consult your doctor before taking a probiotic supplement.

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