5 Best Foods for Digestion, According to a Doctor
Dr. Amy Shah recommends gut-friendly foods you need to add to your grocery list.
Your gut bacteria are picky eaters — and for a good reason. Research shows how your gut health is tied to all aspects of your health, and what you eat can directly make a difference in your mood, energy levels, skin health, and immunity.
We spoke to Dr. Amy Shah, a double-board certified medical doctor who specializes in gut health, to guide us on the best foods for digestion and what we should add to our gut health grocery list.
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Probiotic foods
Probiotic foods contain live bacteria that support a healthy gut microbiome and good digestion. You might be most familiar with yogurt as an excellent source of probiotics, but there’s good news for our lactose-intolerant friends out there — there are many other dairy-free options to give you the same gut-boosting, de-bloating benefits. Dr. Shah recommends yogurt, probiotic cottage cheese, kefir, sauerkraut, kimchi, natto, and raw apple cider vinegar.
Berries
Berries are one of the best things you can eat to support a healthy gut microbiome. “Berries are an awesome fruit because they have high levels of polyphenols, especially blueberries,” says Dr. Shah. Polyphenols have been shown to improve gastrointestinal health and alleviate inflammatory bowel disease. They also help grow good gut bacteria.
Another top tier fruit choice for digestion? Kiwi (and yes, it’s a berry!). Kiwis are great for helping with constipation, and according to Dr. Shah, “Two kiwis a day can also boost your mood.”
Another pick in the surprise-berry-category: bananas, specifically with a green tint. Unripe bananas are a gut-favorite because they contain resistant starch, an indigestible fiber that encourages good bacteria growth. They also contain pectin, which slows the movement of food to your intestines and helps you feel full.
Leafy greens
Dr. Shah recommends 3-5 cups of cruciferous and leafy greens a day for their fiber, antioxidants, vitamins, and hormonal value. If you’re just starting to work more veggies into your diet, the key is to go slow. “Your gut bacteria may get angry with you if you try to add in too much plant fiber all at once,”Dr. Shah warns on her website. Start with ½ cup to 1 cup of cooked veggies and hydrate well to ease your digestive process.
Diverse plant-based foods
A great way to enrich your gut health is to diversify your diet with plant-based foods, and we’re not just talking tofu. This includes things like nuts, lentils, and even spices.
“Bacteria love spices,” says Dr. Shah. “That means better metabolism, hormone health, and mood, among other things.” She recommends cinnamon, oregano, ginger, black pepper, cayenne pepper, turmeric, and curry spices, which have been shown to boost bifidobacteria, beneficial probiotics that support digestion.
In addition to being great sources of plant-based protein, beans, lentils, and nuts are also rich in fiber. Fiber helps with weight management and reduction of risk for heart disease, type 2 diabetes, high blood pressure, and certain types of cancer.
Foods with natural digestive enzymes
Digestive enzymes help break down the food you’ve eaten and help your body with absorption. “Our body always releases digestive enzymes when we eat meals, and often people who have low digestive enzymes will feel bloated or have stomach pain,” says Dr. Shah.
If you want better digestion, look no further than your favorite beachside fruits. Pineapple is one of the best sources of bromelain, a natural digestive enzyme. Another tropical fave? Papaya, which contains an enzyme called papain that helps with digestion and bloating. Both bromelain and papain have been shown to decrease intestinal inflammation.
Another versatile option is ginger, which has been used for thousands of years to support digestion. It can be grated or steeped into tea, added as a spice into dishes, or blended into your smoothie to add flavor and depth.
Are gut health supplements good for you?
While food is one of the best sources for gut-friendly micronutrients, a gut-health supplement can be great to aid in the digestive process. Alo's Digest & Debloat supplement contains probiotics, enzymes, and gut-friendly spices such as cardamom, cinnamon, ginger, and turmeric.
Want more nutrition tips for gut health? Try 7 Days to Gut Health on Alo Moves.
This article is meant to share general information and isn’t intended to be taken as medical advice, diagnosis, or treatment. It’s always best to talk to a qualified healthcare provider about any health concerns.