11 Tips for Better Digestive Health

Got occasional tummy troubles? Making smart dietary choices can help promote a healthy digestive system. Keeping your gut populated with good bacteria allows for optimal nutrient absorption, immune function and reduced risk of disease. Eating foods that motivate healthy bacteria to flourish (prebiotics) and good-for-you microorganisms (probiotics) will help ensure a happy and healthy microbiome.

It’s not news that yogurt is filled with tummy-pleasing probiotics, but eating a few bites once a month won’t cut it. Assess your baseline intake of yogurt and if it’s less than once or twice a week, give it a boost to get more healthy bacteria in your intestines.

Probiotic supplements are isolated doses of healthy bacteria. They can come in handy when food sources are limited and can provide an additional layer of protection when traveling or taking a prescription antibiotic.

Low-calorie sugar replacements are commonly found in processed foods like "sugar-free" gum and candy. They are also used to lower the calorie count in "diet-friendly" yogurts, baked goods, protein bars and snack foods. Avoid ingredient labels that include common culprits like sorbitol, mannitol and xylitol, as consuming them in large amounts can cause bloating and diarrhea.

Small, regular meals can help prevent dips and valleys in hunger and energy levels. This might also fight off binging on excessively large meals and the unpleasant digestive feelings that come along with it.

Drinking large amounts of fluids with meals can be problematic but sipping on low- and no-calorie fluids throughout the day (Hello, water!) can help beat bloat and keep your digestive system running smoothly.

It’s a well-known safe and tasty digestive aid that helps calm nausea and settles stomach woes. Enjoy fresh ginger in salad dressings, stir-fries and smoothies. Use dried ground ginger for teas, dry rubs and baked goods.

Fermented foods like kimchi are filled with healthy bacteria. Enjoy this spicy and crunchy delicacy on everything from soup to sandwiches to avocado toast.

A recent study conducted in animals found that eating walnuts may promote digestive health thanks to their prebiotic content. While more research is needed, it certainly can’t hurt to snack on more of these heart-healthy nuts.

Fiber is an indigestible substance found in plant-based foods that helps regulate digestion and there are two types: soluble (found in wheat and fruit skins) and insoluble (found oats and bananas). For ideal digestive health consume a balance of both.

If your problem is a general lack of fiber, look no further than whole grains. Whole wheat products are high in insoluble fiber while oat-based products like cereals and granola pack in the soluble variety.