Best Foods for Gut Health & Digestion

When it comes to gut health, there’s no magic food—but there are certain foods that can truly make a difference. They support digestion, reduce bloating, and help you feel lighter, more energized, and in tune with your body.

As someone who’s worked with many women struggling with sluggish digestion, food sensitivities, and uncomfortable bloating (not to mention my own gut healing journey!), I want to share some of my go-to foods that make a real impact—without overcomplicating your life.

Let’s dive in.

 

🥬 1. Cooked Veggies Over Raw

Veggies are essential for gut health, but here’s the thing: cooked is often better than raw, especially if your digestion is on the sensitive side.

Think roasted carrots, sautéed spinach, or steamed zucchini. Cooking helps break down tough fibers, making nutrients easier to absorb and reducing the workload on your digestive system.

If salads leave you feeling gassy or uncomfortable, you’re not imagining it. Try swapping raw veggies for warm, cooked ones for a week and see how your gut responds—you might be surprised!

 

🥣 2. Bone Broth

If your gut needs some TLC—think leaky gut, IBS, or chronic bloating—bone broth is one of the most nourishing things you can sip on.

Rich in collagen, gelatin, and amino acids like glutamine, it helps repair the gut lining and reduce inflammation. I often recommend starting your day with a mug of warm broth before breakfast, or sipping it between meals to calm your gut.

Bonus: it’s incredibly grounding, especially during cooler months or when you’re feeling drained.

 

🍌 3. Prebiotic Foods

Prebiotics are fibers that feed the good bacteria in your gut. These foods are essential for keeping your microbiome healthy and balanced.

• • Apples (contain pectin, a prebiotic fiber)

• • Bananas (especially green or slightly underripe)

• • Garlic and onions

• • Leeks

• • Asparagus

• • Chicory root (great in smoothies or as a coffee alternative)

• • Jerusalem artichokes (also known as sunchokes)

🥕 4. Fermented Foods (in moderation!)

You’ve probably heard that fermented foods are great for gut health—and for good reason. They can help diversify the gut microbiome and introduce beneficial probiotics.

That said, start slow. Too much too fast can cause gas or discomfort, especially if you’re not used to them.

• • Yogurt (unsweetened, with live active cultures)

• • Kefir (a fermented milk drink rich in probiotics)

• • Kimchi (fermented cabbage with garlic, ginger, and chili)

• • Sauerkraut (fermented cabbage)

• • Miso (fermented soybean paste)

• • Tempeh (fermented soybeans)

Begin with a small serving, like 1 tablespoon of sauerkraut or a few sips of kefir, and gradually increase as your gut adjusts.

 

🍍 5. Pineapple and Papaya

Both pineapple and papaya contain natural enzymes—bromelain and papain—that can help digest proteins and reduce bloating. They’re also great for reducing inflammation in the gut and supporting overall digestion.

 

🥝 6. Kiwi

Kiwi is another amazing fruit for gut health! Packed with fiber and a unique enzyme called actinidin, kiwi supports digestion by helping to break down proteins. It’s also known to improve gut motility, reducing bloating and promoting regular bowel movements.

Adding a kiwi to your breakfast or snack is an easy way to support your digestion throughout the day.

 

🫐 7. Blueberries

Blueberries are one of the best fruits for gut health. Packed with polyphenols, they help feed beneficial bacteria and reduce oxidative stress on the gut lining.

Plus, they’re naturally low in sugar and high in fiber. I love adding a handful to coconut yogurt or sprinkling them over chia pudding for a gut-friendly snack.

 

💧 8. Warm Water with Lemon

Okay, this isn’t technically a food, but I had to include it. Warm water with lemon first thing in the morning is a simple ritual that can gently stimulate digestion, support bile flow, and prepare your gut for the day.

It’s something I swear by, and many of my clients notice less bloating and more regularity once they start this practice.

 

🌾 Bonus: Soaked Chia or Flax

Chia seeds and ground flaxseed are packed with soluble fiber and omega-3s, but they need to be soaked to aid digestion. Dry seeds can be irritating to the gut, especially if you’re sensitive.

Try soaking a tablespoon of chia seeds in almond milk overnight. In the morning, top it with berries and cinnamon for a delicious, gut-friendly breakfast or snack.

 

Final Thoughts (from my kitchen to yours)

Gut health doesn’t need to be complicated or restrictive. The best foods for digestion are often the simplest, most accessible, and nourishing ones. Focus on whole foods that support your gut’s natural processes—without adding stress or overwhelm.

Small, consistent changes can make a world of difference. Start with one or two of these foods, and see how your body responds. You’ve got this!