It’s really frustrating to feel bloated, have acid burps, suffer a heartburn or a gurgling stomach. Improper digestion becomes a reason for embarrassment in public places, and a consistent gut problem can also put your health at risk. On the other hand, a healthy digestive system boosts immunity, makes you proactive, improves skin health, uplifts mood, enhances nutrient absorption, etc. So no more dealing with your digestion problem, kick it away by consuming foods that will help you to digest food. Also, avoid foods that can potentially aggravate digestive issues. Here’s what you need to know.

Cucumber

Cucumbers are loaded with vitamins, minerals, antioxidants, and have anti-inflammatory properties. Due to the high fiber and water content, cucumbers help prevent constipation by softening the stool and aiding smooth bowel movements. Antioxidants also help prevent toxic buildup that can lead to indigestion and stomach infections (16). Have cucumbers for snack or add them to your smoothies, juices, or salads.

Yogurt

Yogurt has been known for a long time as having live and active cultures, and for the help it can bring a sluggish digestive system. These days’ manufacturers are really pushing it as a digestive aid, and have increased the amount of bacteria in it to amplify the effects in brands like Activia. The claims being made on these specialty yogurts were challenged with a lawsuit and there was a settlement made due to false advertising. You don’t have to get fancy, just stick to your basic yogurt and enjoy the benefits it provides.

Ginger

Ginger root is commonly used in foods, but it also has many health benefits. For thousands of years, ginger has been used as a herbal medicine to treat cold, cough, inflammation, nausea, and improper digestion. It is believed that ginger has a positive effect on enzymes that help break down fats and proteins (7). A group of scientists from Taiwan confirmed that ginger speeds up gastric emptying and boosts antral contractions (8). You can have a small piece of ginger with a little salt and chew it in the morning or add ginger to your fruit juice or cooked food.


Miso Soup

This is a Japanese staple and is made from fermented soybeans in most cases. You might find this served up with your sushi at a Japanese restaurant, but there are miso soup kits you can buy to make it at home, or you can try to make it following a traditional recipe if you’re so inclined. Since this is delivered in the form of a hot soup it is an excellent choice to have before you start your meal so that your digestive system can be nourished and ready to go for the upcoming meal.

Bananas

Bananas have so many other health properties to them that it often goes unmentioned that they help with digestion by providing digestive bacteria. What’s actually happening is that they’re feeding the bacteria already present, allowing it to thrive and multiply. These are the bacteria located in the colon, so in addition to the fiber that bananas provide, they are also helping to improve the health of your colon, which is a main part of your digestive system and can cause trickle down problems if it isn’t properly maintained. Bananas have made it onto several of our lists, including being a low glycemic food.

Whole Grain Bread

Here’s another reason to switch from white bread to bread made from whole grains. In addition to the added nutrients and protein, you’re getting bread that provides your digestive system with what it needs to function at its best. When focusing on probiotics it’s good to also limit your intake of foods that can strip away healthy bacteria. There are also certain brands of whole wheat bread that you can buy that have been fortified to be a probiotic.

 Kimchi

This is one probiotic food that might take a little getting used to because of the spiciness of it. In Korea a meal rarely goes by where some form of kimchi isn’t available as a side dish. It’s a staple of the culture and is often cited as the reason for low rates of digestive disorders. It’s even been credited as the reasons why SARS didn’t become widespread in Korea at the time it was hitting other parts of Asia. You can find kimchi available in some supermarkets, and in any Asian food mart in the refrigerated section.


Kvass 

This is a common fermented beverage in Eastern Europe since ancient times.  It was traditionally made by fermenting rye or barley, but in more recent years has been created using beets, fruit along with other root vegetables like carrots. Kvass uses lactobacilli probiotics and is known for its blood- and liver-cleansing properties and has a mild sour flavor.

Dark Chocolate

This might be one of the tastiest items on our list, and it’s a surprise to many to find out that dark chocolate is a probiotic food. It also contains antioxidants, something that milk chocolate doesn’t provide. When choosing your dark chocolate you can narrow it down by percentages. Opting for a higher percentage means that more of it is actual chocolate.
The higher percentages are often used only in cooking, and might not be suitable to the palate if you’re using it mostly for a probiotic effect. Also, it’s best to eat your probiotic foods at the beginning of the meal, so having dark chocolate as a dessert misses the window a bit.

By adding more probiotic foods into your diet, you could see all of the following health benefits:

• Stronger immune system
• Improved digestion
• Increased energy from production of vitamin B12
• Better breath because probiotics destroy candida
• Healthier skin, since probiotics improve eczema and psoriasis
• Reduced cold and flu
• Healing from leaky gut and inflammatory bowel disease
• Weight loss

Chia Seeds

Chia seeds are native to Mexico and Guatemala, and are an incredibly rich source of nutrients and antioxidants. These tasteless, tiny seeds are either dark brown, white or black, and are an excellent source of fiber, omega-3 fatty acids, minerals and antioxidants. Two tablespoons of chia seeds provide 10 grams of fiber, which reduces inflammation, lowers cholesterol and regulates bowel function. That’s 33% of the daily recommended intake of fiber per day in just two tablespoons!

Feeling adventurous? Since the outer layer of chia seeds swell when mixed with liquids to form a gel, you can use them as an egg replacement. Mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.


Coconut Oil

Coconut oil is solid at room temperature, has a sweet and nutty taste, and is an excellent substitute for butter or oil. Unlike its counterparts, it contains antimicrobial properties and fatty acids that can improve digestion, immunity, boost energy and metabolism.

Try using organic, unrefined, expeller-pressed coconut oil when cooking eggs, stir fries, roasting veggies and baking.

Ghee

Ghee is actually clarified butter with many of the milkfats, sugar and lactose removed. Unlike butter, ghee won’t turn rancid at room temperature and retains its original flavor and freshness for up to a year – amazing!

While other fats and oils can slow down the body’s digestive process and give us that “heavy” feeling in our stomach, ghee stimulates the digestive system by encouraging the secretion of stomach acids to break down food.

Organic ghee can be found at your local health food store, but it’s also very easy to make using cultured, organic, unsalted butter.

Wild Alaskan Salmon

Wild Alaskan salmon is a delicious and healthy anti-inflammatory food, and, unlike Atlantic salmon and other farm-raised varieties, wild Alaskan salmon aren't fed genetically modified food.


Zucchini

Zucchini is a powerful little vegetable that is both filling and hydrating. It encourages healthy digestion and detoxifies the body.

Due to its high fiber content, zucchini has cleansing effect on our digestive tract, especially the intestines. It acts as a mild laxative, cleaning the walls of the intestines and preventing carcinogenic toxins from settling in the colon.

Zucchini can be dark green or yellow, and is typically roasted, grilled or added to baked dishes. Most of the nutrients are in the skin, so leave it on when preparing meals. For maximum benefits, eat raw zucchini.

Bone Broth

Bone broth is a simple, easy, cost-effective way to improve digestion, reduce inflammation and protect against infection. The gelatin found in bone broth attracts and holds liquids that help heal and seal the gut, supporting proper digestion. Bone broth also contains easy-to-absorb minerals, including calcium, magnesium, phosphorus, sulfur chondroitin and glucosamine.

Try making a stew and saving the broth. Using a slow cooker, fill the bottom with veggies (carrots, celery, onion, etc.), add bones from organically-raised, pastured or grass-fed animals, a clove of garlic, dash of salt, tablespoon of apple cider vinegar and cover all ingredients with water. Simmer over low heat for an entire day. Strain and serve.

Papaya

Papayas are rich in the proteolytic enzymes, chymopapain, and papain that have antimicrobial properties and aid digestion by breaking down food. Moreover, papayas are also a rich source of vitamins A, B. and C, which helps to flush out toxins. Austrian scientists carried out an experiment on individuals with digestion problems. One group was given papaya extract and the other was on placebo. The group that got the papaya extract, showed a considerable reduction in bloating, constipation, and heartburn. Have papaya after 1 hour of having lunch. You can also have papaya smoothie in the morning or add papaya to your fruit bowl.

Beetroot

This plum red sweet vegetable has anti-inflammatory and antioxidant properties that help prevent inflammatory disorders of the digestive system and also flush out toxins. Beetroots also stimulate the production of bile, which promotes digestion . Toss beetroots into your salad, stew or bake beetroot chips.

Avocado

Avocado is the best food to consume if you are suffering from stomach inflammation. It helps to soothe the inflamed stomach and duodenum wall. Avocado also helps to change the microorganisms present in the gut and thereby helps treat colitis, autointoxication, and biliousness. Include avocado in your breakfast, in smoothies, and in salads to help heal your gut and improve digestion.