By Courtney McMahan, RD

Do you find yourself experiencing uncomfortable digestive symptoms like bloating, gas, reflux, constipation, or diarrhea? If so, changing up the types of food you are eating could be the solution. Many people recognize that intolerances to certain foods or eating too many highly-processed foods can hurt digestion.

But sometimes, instead of focusing on what foods you should cut out of your diet, it’s helpful to focus instead on what foods to add in. Here are five foods you can incorporate now for better digestive health. 

Chia Seeds

When it comes to foods for healthy digestion, you’d be hard pressed to find a better option than chia seeds. This is because they lead to healthy digestion in multiple ways. One animal study showed that chia seeds may increase the length and width of villi, which are fingerlike projections in our gut that increase surface area and allow for better nutrient absorption. Another showed that chia seeds may have a positive effect on maintaining the integrity of the gut lining. Chia seeds contain a type of prebiotic fiber that feed the beneficial bacteria in our guts. This fiber is soluble, meaning it absorbs water, and this water absorption slows down the movement of food through the intestinal tract, allowing you to stay fuller for longer and giving your body more time to absorb the nutrients in your food. 

Papaya

Papayas contain papain, a digestive enzyme that aids in the breakdown of protein. It isn’t an essential part of a healthy diet, but consuming this enzyme may make it easier for your body to break down protein. Research has also shown that eating papaya may help alleviate some of the symptoms of irritable bowel syndrome (IBS) like bloating and constipation. 

Whole Grains

While it's common to demonize carbs these days, decades of research has shown that incorporating whole grains into your diet has a multitude of benefits on overall health and longevity. To be classified as a whole grain, the grain must have the germ, bran, and endosperm all included so that you are getting the full nutrient package. In terms of digestive benefits, the fiber in whole grains adds bulk to your stool. Additionally some of these grains contain prebiotic fiber that feed your good gut bacteria. Oats, quinoa, and whole wheat are three fiber-packed whole grains. 

Ginger

Ginger is an ingredient that has been used for thousands of years in traditional Eastern medicine. It is most commonly used for its digestive benefits. Many pregnant women use it as a safe natural treatment for morning sickness. Studies have shown that ginger accelerates gastric emptying, meaning it helps food move into the small intestine from the stomach more quickly. This means it can reduce uncomfortable digestive problems like nausea, bloating, and acid reflux, which can be caused in part by food staying in the stomach too long and not moving down the digestive tract. 

Kimchi

Kimchi is a Korean dish made from vegetables that are salted and fermented. Cabbage is typically the base, while other vegetables like radishes are also often included. Kimchi has the dual benefit of containing fibrous veggies that add bulk to the stool and promote healthy bowel movements and also containing probiotics created by the fermentation process that help protect the gut lining and break down fibers that our bodies can’t digest on their own. It is also a good source of vitamins A, K, and C; folate; and potassium.

Incorporating these five foods into your diet can have a positive impact on your digestive health. From chia seeds to kimchi, each of these foods brings a unique set of benefits that can help alleviate uncomfortable digestive symptoms such as bloating, constipation, and acid reflux. Additionally, these foods provide other health benefits, such as improving nutrient absorption, promoting healthy bowel movements, and feeding beneficial gut bacteria. Rather than focusing solely on eliminating certain foods from your diet, try adding in some of these digestive-friendly options to see how they can help improve your overall health and well-being.