Good choices include:. Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals — are lower in fiber. The grain-refining process removes the outer coat bran from the grain, which lowers its fiber content.

Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber. Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do.

Another way to get more fiber is to eat foods, such as cereal, granola bars, yogurt and ice cream, with fiber added. The added fiber usually is labeled as "inulin" or "chicory root.

However, some people may still need a fiber supplement if dietary changes aren't sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome. Check with your doctor before taking fiber supplements. High-fiber foods are good for your health.

But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.

Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. There is a problem with information submitted for this request.

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Show references Kim Y, et al. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Archives of Cardiovascular Disease. Duyff RL. Carbs: Sugars, starches, and fiber. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide.

New York, N. Nutrition facts label: Dietary fiber. Food and Drug Administration. Accessed Oct. Veronese N, et al. Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses.

American Journal of Clinical Nutrition. Song M, et al. Fiber intake and survival after colorectal cancer diagnosis. Journal of the American Medical Association: Oncology.

Colditz GA. Healthy diet in adults. Dietary reference intakes DRIs : Recommended dietary allowances and adequate intakes, total water and macronutrients.

Institute of Medicine. Exercise may improve your digestion and reduce symptoms of constipation. It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions. Additionally, eating at a moderate-to-fast pace is associated with higher levels of indigestion, which can cause symptoms such as pain, bloating, nausea, and gas Not paying attention to your hunger and fullness cues can negatively impact digestion.

Certain habits such as smoking, alcohol consumption, and eating late at night are associated with negative effects for your overall health.

Smoking is a risk factor for the development of gastroesophageal reflux disease, or GERD Furthermore, studies have shown that quitting smoking improves acid reflux symptoms Smoking has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers 41 , Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract Alcohol has also been associated with inflammatory bowel diseases, increased gut permeability, and harmful changes in gut bacteria Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction. Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn. Lying down after eating is strongly associated with an increase in reflux symptoms If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.

Habits such as smoking, drinking alcohol, and eating late at night can contribute to digestive issues. To improve digestion, consider changing these lifestyle factors.

These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating. Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures.

While research is ongoing, studies suggest that certain types of probiotic supplements may improve IBS symptoms. For example, one meta-analysis found that three types of beneficial bacteria found in supplements — Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus — were associated with reduced IBS pain Glutamine is an amino acid that supports gut health.

Some studies suggest that glutamine supplementation may reduce intestinal permeability and inflammation, though more research is needed You can increase your glutamine levels by eating foods such as beef, eggs and tofu Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders Supplementing with zinc has been shown to be beneficial in treating diarrhea, colitis, increased gut permeability, and other digestive issues Foods high in zinc include meat, fish, seafood, fortified cereals, and pumpkin seeds Certain nutrients are necessary for a healthy digestive tract.

Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion. Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or long-term digestive symptoms.

Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion. Finally, changing habits that may affect your digestion — such as smoking, drinking alcohol, and late-night eating — may help relieve symptoms as well. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT , Nutrition , Personal Training — By Melissa Groves — Updated on March 13, Eat whole foods.

Share on Pinterest Photography by Aya Brackett. Get plenty of fiber. Add healthy fats to your diet. Stay hydrated. Manage your stress. Eat mindfully. Chew your food. Get moving.

Slow down and listen to your body. Consider lifestyle changes. Incorporate gut-supporting nutrients. The bottom line. How we reviewed this article: History.

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Gas can come from swallowing air when eating or drinking. The body also produces gas when digesting food. Trapped gas in the gut can cause bloating and stomach discomfort. Having a certain amount of gas is healthful, but some activities cause a person to swallow more air than usual, which can increase the amount of gas in the body.

Examples of these activities include:. Certain foods create more gas when they go through the digestive system. These include:. Gently rubbing the belly can help gas move through the body, which can help reduce stomach discomfort and bloating.

Microorganisms such as bacteria have partially or wholly broken down fermented foods. These microorganisms work to preserve food, and they may also benefit gut health. Bacteria occur naturally in the gut.

Some help digest food, but others can cause problems with digestion if they are too abundant in the body. Fermented foods contain bacteria that may help support a healthy digestive system. Incorporating these foods into the diet may help improve digestion.

More studies are needed in the future to learn more about how fermented foods affect the gut microbiome. Learn more about examples of fermented foods.

Fiber has a wide range of health benefits, from lowering cholesterol to reducing the risk of heart disease. It can also help improve digestion by regulating bowel movements. According to the Dietary Guidelines for Americans — , the average adult should include around 30 grams of fiber in their daily diet.

Good sources of fiber include:. A person should also drink plenty of liquids to ensure that the fiber absorbs enough water to easily pass through the digestive system.

Some foods and drinks trigger problems with digestion. These triggers can vary from person to person and keeping a food diary can help with identifying culprits.

Take notes after meals, snacks, and drinks, highlighting any following digestive problems. Then, try cutting out potentially problematic foods and drinks from the diet to see whether symptoms improve. A nutritionist can advise a person before making any significant diet changes.

A food diary will also help medical professionals better understand the situation so they can offer more specific advice. While people react differently to different foods, some foods and drinks commonly cause problems with digestion. Also, fast foods and ready-made meals are high in sugar, salt, and saturated fats.

They can be harder for the body to digest and cause problems such as constipation and gas. One of the best ways to promote gut health is following a balanced diet. Many studies have found that not eating a balanced diet can cause or worsen digestive problems.

Certain diet plans can help address digestive health. For example, the Mediterranean diet can help manage digestive disorders like IBS. This diet emphasizes healthy fats from fish, olive oil , whole grains, and vegetables.

Supplements and teas may also help cleanse the digestive system. One of the best natural supplements to promote digestive health is ginger.

Research has shown that ginger can help reduce nausea and inflammation. Regular ginger consumption can even prevent ulcers and tumors. Individuals dealing with digestive problems may try adding ginger into their daily routine. Brewing fresh ginger as a tea with lemon and honey can soothe the stomach and reduce inflammation.

Or try adding fresh ginger to a green smoothie. Chamomile tea delivers antioxidants and bloat-reducing properties. Tea with chamomile and honey can help naturally cleanse the stomach.

But a person should be sure to consult with a doctor to make sure a new diet or supplement is right for them. Learn about specific herbal teas for constipation. If digestive symptoms are ongoing or severe, they may result from an underlying medical condition.

Individuals who experience symptoms associated with conditions like these should consult a doctor. Severe stomach pain, vomiting, or diarrhea may be signs of a serious health problem. Mild digestive problems may respond well to at-home treatments, such as adding or removing certain foods from the diet, exercise, and keeping a food diary.

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Your digestive system is working nonstop to fuel every cell in your body and efficiently remove the waste. Neglecting your digestive system can have adverse effects that influence every part of your life.

Your diet and other lifestyle choices greatly impact your digestive health and are often areas where small changes can have a big impact.

Vegetables and fruits contain healthy nutrients and fiber to support your digestive system and overall health. Antioxidants in fruits and vegetables have cancer-fighting properties, and fiber lowers your risk of constipation.

Whole grains still have the dietary fiber, iron, antioxidants, and other healthy nutrients lost when grains are refined to make processed foods like white flour, white bread, crackers, and pastries. Fiber lowers your risk of constipation, and some whole grains support your good gut bacteria.

Processed meats usually have an unhealthy amount of sodium, fat, and nitrates linked to colon cancer. Red meat has been linked with cancer, heart disease, and digestive issues.

Good choices are: chicken, fish, legumes, and limiting red meat to servings per week. Too much sugar can upset the balance of good bacteria and cause inflammation.

Added sugars are found in many products, especially baked goods, ice cream, and desserts. They are also added to many processed foods, even when you wouldn’t expect it — like pasta sauces, salad dressings, and soups. Healthy eating isn’t only about your food choices, it’s also about how you prepare them.

Fried and grilled foods are tasty treats but have a downside. Fried foods have unhealthy fats, while high-temperature grilling can create carcinogens cancer-causing chemicals. Good choices are: steaming, stewing, poaching, braising, boiling, or microwaving.

Probiotics are healthy bacteria that keep bad bacteria in check and nourish your gut for healthy digestion. Good choices are: yogurt, kimchee, raw apple cider vinegar, garlic, onion, and sauerkraut.

If you get constipated, you may not be drinking enough. Drinking water helps prevent constipation and supports healthy bowel function. How much water you need per day depends on many factors like your size, activity level, and health. In general, adults need cups of water per day.

Good choices are: water, green tea, black coffee, fat-free milk, fresh-squeezed juice.