Your digestive system plays a central role in your overall wellbeing. Your gut health doesn’t just impact your comfort levels and weight loss efforts—it can affect everything from immunity to mental health and cognitive function. That’s why it’s crucial to make efforts to keep your gut in great shape. And one of the best ways to do that is by prioritizing a gut-healthy diet.
Certain foods can either help or harm your digestive system. Knowing which ingredients to add to your meals and which to leave off of your plate is a major step toward a healthier body overall. To shed some light on a few of the best and worst options, we spoke to health and food experts. Find all of their advice below.
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Best foods for digestion
1. Lentils
Lentils are a nutritional powerhouse and a top choice for maintaining digestive health. The rich fiber content of this plant-based protein aids in regulating digestion, promoting regularity, and alleviating digestive discomforts commonly experienced in many individuals.
"The high fiber content in lentils can promote healthy digestion by supporting regular bowel movements and the growth of healthy gut bacteria. Additionally, the combination of protein and fiber in lentils can support stable blood sugar levels, which can help reduce cravings and aid in fat loss," Joanna Wen, certified weight loss coach and founder of Spices & Greens says.
2. Oats
Oats are rich in both soluble and insoluble fiber. Soluble fiber forms a gel-like substance in the digestive tract, which helps slow down digestion, promotes nutrient absorption, and stabilizes blood sugar levels.
"Oatmeal with chia seeds is an ideal high-fiber, high-protein breakfast for weight loss due to its nutritional composition," Lisa Richards, nutritionist and creator of The Candida Diet says. "This nutrient-dense breakfast supports weight loss by fostering a sense of fullness, promoting digestive health, and supplying essential nutrients for overall well-being."
3. Chia Seeds
Chia seeds, a small but mighty superfood, are an exceptional choice for nurturing digestive health. The insoluble fiber aids in digestion, easing common digestive discomforts.
"Chia seeds expand and form a gelatin-like substance in the digestive tract. This is great for slowing down digestion, increasing nutrient absorption, and helping you feel full for long periods of time," Feder says.
"They are also powerful seeds that are bursting with protein, fiber, calcium, iron, and omega-3 fatty acid," Sheri Berger, RDN, CDCES tells us. "A 2021 review found chia seeds help to increase high density lipoprotein (HDL), also known as good cholesterol and lower low density lipoprotein (LDL), also known as bad cholesterol."
4. Yogurt
Yogurt makes a fantastic, probiotic-rich breakfast option that can do wonders for your gut. "Yogurt has a huge flavor variety, great taste, and also provides a great source of protein," says registered dietitian Lauren Mahesri, RD, LDN. "The best way to ensure your yogurt has active probiotics in it, look for an 'LAC' seal. This stands for 'Live and Active Cultures'." Yogurt is also versatile; it can be enjoyed on its own, mixed with fruits and granola, or used as a base for smoothies and salad dressings. Greek yogurt, in particular, is packed with benefits.
5. Sauerkraut
Sauerkraut, finely sliced fermented cabbage, is a potent probiotic food. Mahesri highlights, "Although it has a sour flavor, don’t hesitate to incorporate it into your diet! Sauerkraut is also a great source of fiber with 4 grams per cup. Probiotics AND fiber make it a great combination for improving overall gut health." Sauerkraut can be used as a topping for sandwiches, salads, or hot dogs, or eaten as a side dish. Yum!
Worst foods for digestion
1. Milkshakes
Many commercial milkshakes are loaded with added sugars, artificial ingredients, and high levels of fat. The combination of excessive sugar and fat can slow down the digestive process and lead to discomfort. Moreover, lactose, a natural sugar found in milk, may cause digestive distress in individuals with lactose intolerance.
"Milkshakes are very high in sugars and dairy. The high amount of sugar can lead to gut inflammation which can cause things like gas, bloating, and indigestion. Additionally, the high lactose content can cause similar symptoms as many people have a hard time breaking down lactose," Feder says.
2. Hot Dogs
High sodium content in processed foods such as hot dogs can lead to water retention, causing bloating and a feeling of fullness. Moreover, excessive salt intake can disrupt the balance of fluids in the digestive system, slowing down the overall digestive process. Hot dogs and similar processed meats may also lack sufficient fiber, necessary for proper digestion.
Feder elaborates further on how foods such as hot dogs can lead to GI problems. "Hot dogs are very high in sodium and preservatives. These things tend to cause water retention which can lead to feelings of fullness, bloating, gas, and indigestion. Additionally, the preservatives in hot dogs can cause gut inflammation, leading to similar GI symptoms."
3. High-Fat Processed Foods
Processed foods high in fat can contribute to digestive issues, including gas, bloating, and indigestion. These foods, often laden with saturated and trans fats, can slow down the digestive process, leading to a sense of fullness and discomfort. Moreover, high-fat processed foods may lack the necessary fiber to support healthy digestion, potentially resulting in constipation and bloating.
"High-fat processed foods can cause gas, bloating and indigestion because fat slows down emptying of the stomach and motility of the intestines. Foods like french fries, burgers, pizza, donuts and ice cream are examples of high-fat processed foods," says Sara Kahn, MS, CNS, CDN.
4. Foods With High Fructose Corn Syrup
Processed foods containing high fructose corn syrup (HFCS) can contribute to digestive issues such as gas, bloating, and indigestion. HFCS is a common sweetener used in various processed and packaged foods, including beverages, snacks, and desserts. Additionally, HFCS-containing foods often lack fiber, which is crucial for promoting regular bowel movements and preventing indigestion.
Kahn says that "foods with high-fructose corn syrup are likely to cause gas, bloating and indigestion since the prevalence of fructose malabsorption is estimated to be up to 40%. Many processed foods contain high-fructose corn syrup such as soda, juice drinks, candy, sweets, fast food and condiments. It can also be added to seemingly healthy foods like salad dressing, canned fruit, applesauce."
She further notes that "fructose malabsorption occurs when the cells in the small intestines are not able to absorb it. Fructose then moves to the large intestine where it's fermented by our good gut bacteria. This can lead to gas, bloating, cramping and diarrhea." Better stick to healthier sweet treats!
