Key takeaways
- Fermented foods like yogurt, kefir, kimchi, and tempeh may contain probiotics — beneficial bacteria that may help ease digestive issues such as bloating, constipation, and diarrhea by supporting healthy gut bacteria.
- Fiber-rich foods, including whole grains, dark green vegetables, chia seeds, and apples, can improve digestion by adding bulk to stool, reducing constipation, and feeding beneficial gut bacteria.
- Other digestion-supporting foods include ginger, which may speed gastric emptying and reduce nausea; salmon, with omega-3 fatty acids to help reduce gut inflammation; and peppermint oil, which may ease irritable bowel syndrome (IBS) symptoms.
If you regularly experience digestive problems, eating certain foods may help relieve symptoms. Examples include fermented foods such as kimchi and yogurt, as well as fiber-rich foods such as dark green vegetables, seeds, and whole grains.
The digestive tract plays a vital role in health, as it’s responsible for absorbing nutrients and eliminating waste. Many people experience digestive problems like bloating, cramping, gas, abdominal pain, diarrhea, and constipation for various reasons.
Conditions such as irritable bowel syndrome (IBS), Crohn’s disease, and diverticulitis may require medical treatment. However, certain foods can still help improve digestion in general. It’s always best to speak with a healthcare professional before making any significant dietary changes.
Read on to learn about foods that can help support digestion.
Yogurt is made from milk that has been fermented, typically by lactic acid bacteria.
It may contain friendly bacteria known as probiotics, which are good bacteria that live in your digestive tract and can help improve digestion, keeping your gut healthy.
While beneficial bacteria naturally occur in your gut, boosting your intake through foods such as yogurt can ease digestion.
Probiotics can help with digestive issues, such as bloating, constipation, and diarrhea. They have also been shown to improve the digestion of lactose, or milk sugar.
However, not all yogurt contains probiotics. Look for yogurt that states on the label that it contains probiotics.
Apples are a rich source of pectin, a soluble fiber.
Pectin bypasses digestion in the small intestine and is then broken down by the friendly bacteria in the colon.
It increases stool volume and is therefore commonly used to resolve symptoms such as diarrhea. It
Fennel seeds are traditionally used to support digestion. They may relieve symptoms such as bloating and abdominal discomfort.
Some compounds in fennel have antispasmodic effects, meaning they can help relax smooth muscles in the digestive tract. However, research in humans is limited, so it’s unclear whether fennel actually improves digestion
Kefir is a cultured dairy product made by adding kefir “grains” to milk. These “grains” result from mixing yeast and bacteria with milk and appear to have digestive benefits.
Like the probiotics in yogurt, kefir’s cultures aid the digestion of lactose.
A 2025 trial found that consuming 250 milliliters (mL) of lactose-free kefir every day for 6 weeks saw a reduction in digestive symptoms in healthy young adults without gastrointestinal conditions.
However, the study also noted no noticeable changes in inflammation. Additional, larger-scale research can further explore this.
Chia seeds form a gel-like substance in the stomach, which can help with increasing feelings of fullness.
They can support digestion and, with their high fiber content, reduce the risk of symptoms such as constipation.
Kombucha is a fermented tea.
It’s made by adding specific strains of bacteria, sugar, and yeast to black or green tea, then undergoing fermentation for a week or more
Bacteria and yeast involved in the fermentation process may have probiotic effects. However, more research is necessary to confirm this.
The luscious tropical fruit papaya contains a digestive enzyme called papain.
While more research is necessary, some people claim that the papain in papaya may help with improving digestion and managing symptoms such as diarrhea. However, evidence is currently weak.
Papaya is also a low FODMAP food. This means consuming it in moderation may be suitable for people with conditions such as IBS.
Key terms explained
“FODMAP” stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.”
FODMAPs refer to carbohydrates that aren’t fully absorbed in the small intestine and can be fermented by gut bacteria. In some people, these foods can cause gastrointestinal symptoms such as abdominal bloating, gas, diarrhea, and constipation.
Consuming low FODMAP foods may help reduce these symptoms.
Grains are the seeds of grasslike plants called cereals.
To be classified as a whole grain, it must contain 100% of the kernel, including the bran, germ, and endosperm.
Popular fiber-packed whole grains include:
- oats
- quinoa
- farro
- products made from whole wheat
Due to their fiber content, whole grains can support healthy digestion by adding bulk to your stool, and reducing constipation.
Some grain fibers also act like prebiotics and help feed healthy bacteria in your gut.
Tempeh is made from fermented soybeans. Fermentation breaks down sugars through bacteria and yeast.
During the fermentation process, an antinutrient in soybeans called phytic acid is broken down. Phytic acid can interfere with the absorption of certain nutrients.
This means that the fermentation process may help improve the digestion and absorption of those nutrients.
Beetroot, otherwise known as beets, is a good source of fiber.
Fiber bypasses digestion and provides benefits such as adding bulk to stool or feeding healthy gut bacteria.
A few popular ways to eat beets include:
- roasted
- mixed in a salad
- pickled
- blended into a smoothie
Miso is made by fermenting soybeans with salt and koji, a type of fungus. People commonly consume it in soup.
Miso contains live bacteria that may act as probiotics, though more research is necessary.
It’s also important to keep in mind that using miso in hot foods, like soup, may kill most of the bacteria
Ginger may help relieve nausea and support digestion.
Some evidence suggests it can increase how quickly the stomach empties, but it’s unclear how much this contributes to symptom relief.
Kimchi is usually made from fermented cabbage, and can also comprise other fermented vegetables.
Refrigerated versions contain live bacteria that may act as probiotics. In a 2024 study, kimchi increased the amount of Akkermansia muciniphila, a type of healthy bacteria, in the gut.
Kimchi also contains fiber, which can add bulk to your stool and promote bowel health.
Green vegetables
This type of fiber adds bulk to your stool, quickening its pace through your digestive tract.
Examples of dark green vegetables that provide this benefit include:
- spinach
- Brussels sprouts
- broccoli
Like tempeh, natto is made from fermented soybeans.
Some popular toppings for natto include kimchi, soy sauce, green onion and raw eggs. It can also be eaten with cooked rice.
Natto also contains live bacteria that may act as probiotics, although further research is necessary.
Its fiber content may also improve the regularity of stools and reduce constipation.
Sauerkraut is made from shredded cabbage that is fermented with lactic acid.
Due to fermentation, it contains live bacteria, which may act as probiotics. However, further research is necessary.
People with inflammatory bowel disease and other digestive disorders often have inflammation in the gut. Omega-3 fatty acids may help reduce this inflammation and thereby improve digestion.
Bone broth is made by simmering the bones and connective tissues of animals.
The gelatin in bone broth is made up of amino acids,
The amino acids in bone broth may help to reduce inflammation in the intestines, which could help improve symptoms of digestive disorders. However, research in humans is necessary.
Peppermint, part of the genus Mentha, grows commonly throughout much of the world.
Peppermint oil is made from the essential oils found in peppermint leaves. It may help relax the muscles in the bowels, which can help manage symptoms such as:
- cramping
- bloating
- gas
It may help with treating IBS, though it’s best to consult a doctor before trying peppermint oil to help manage symptoms of the condition.
While more research is necessary, it may also be beneficial to consume peppermint leaves in a salad or steep them in a tea.
Certain foods may be helpful in easing digestive symptoms such as diarrhea, constipation, and bloating.
Fermented foods, such as yogurt and kimchi, contain live bacteria that may act as probiotics, improving digestive health.
Fiber-rich foods, such as whole grains, dark green vegetables, and chia seeds, also play a role in digestion by helping food move through your system more easily or quickly.
If you’re seeking relief from digestive problems, consider adding some of these foods to your diet. It may also be best to speak with a healthcare professional before making any significant dietary changes, if symptoms persist even after making changes, or if you suspect there is an underlying condition contributing to your symptoms.