12 Best Foods To Support Digestive and Gut Health | May 15, 2025

The hype around gut health has not gone away, and with good reason: So much of our health and wellbeing is connected to the health of our gut and digestive system. Unfortunately, very few things in our diets and daily habits are supportive of gut health. Thankfully, this is something we can have some control over. So much of our gut health depends on what we eat. Out of all the foods we can eat to support our digestive system, there are a few that stand out against the rest. These are the best foods for digestive and gut health.

12 Best Foods For Digestive and Gut Health

You are what you eat, and that is largely because what you eat has an incredible impact on the health of your gut. What does the term ‘gut’ actually refer to? The billions of bacteria present throughout your entire digestive system that help to digest and process the food you eat. What you eat will either create an environment that promotes healthy bacteria while protecting against harmful varieties, or it will do the opposite. In general, the best thing you can do for your gut is to eat a healthy, balanced diet. This is one that is high in fresh fruits and vegetables, whole grains, lean proteins and healthy fats, and that is low in processed foods, sugars, salt, and saturated fats. That being said, there are certain foods that, in particular, support digestive and gut health. These are the best ones to include in your diet on a regular basis.

1. Yogurt
greek yogurt in a wooden bowl with spoon on a white table, selective focus.
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Yogurt contains probiotics, which can aid digestion by promoting healthy bacteria in your digestive tract. The important thing is which yogurts you are choosing. Look for brands that are lower in fat (not necessarily non fat) and that don’t contain added sugars or other unwanted additives. Typically plain, unflavored versions are your best bet. You can then add flavors and sweetness using natural ingredients, such as fruits or a touch of honey

2. Apples
Fresh red apples on wooden table in apple farming.
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Apples are a rich source of pectin, a soluble fiber that helps increase stool volume and ease constipation and diarrhea. Eating apples more regularly will help you be more regular, and make those bowel movements healthier. When things are moving through your digestive tract properly and at the right speeds, you are less likely to have stomach problems and also more likely to absorb the nutrients that you need.

3. Fennel
Fennel seeds in wooden spoon with glass vase close
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Fennel’s fiber content prevents constipation and reduces bloating and cramping, improving digestive health. It can also help fight against other problems, such as bad breath. Be careful, however, with how much fennel you consume and especially with fennel supplements. For some people, fennel can cause water retention and swelling if taken in too high amounts or too high concentrations.

4. Chia Seeds
Close up of chia seeds in a wooden spoon. Chia seeds contain fibre and omega-3 fatty acids, protein, many essential minerals and antioxidants. Healthy eating concept.
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Chia seeds are packed with fiber that promotes healthy gut bacteria growth and bowel regularity. They also contain healthy fatty acids that promote health in general. Again, be careful with how much you are consuming. While chia is good for your health, overconsumption does not necessarily equate to more benefits.

5. Papaya
The papaya fruits in a wooden pot and a straw basket and rustic fabric at the background
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Containing the digestive enzyme papain, papaya helps break down protein fibers and eases symptoms of IBS. It is also a delicious source of vitamin C and other nutrients. Consider adding some fresh papaya to your morning bowl of yogurt with some honey and oats for a tasty, nutrient-packed and digestion promoting breakfast.

6. Whole Grains
Cereal grains , seeds, beans
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Whole grains like oats, whole wheat, and quinoa improve digestion by adding bulk to stools and feeding healthy gut bacteria. While some fad diets will attempt to discourage you from eating these foods, we assure you that they are good for your health and that your body does, in fact, need them. The quantities you need, of course, will depend on the amount of physical activity you do and what kind of physical activity that is.

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