Adding oils and other fat sources to rice may also make it hard to digest. It is best to opt for plain rice and add toppings with caution until you find out which ones are most suitable.

Learn more about the health benefits of rice. Bananas provide carbohydrates, fiber, potassium , and many other vitamins and minerals. Most people can digest them well. They also provide fluid, which is important for people with diarrhea or constipation. A medium banana weighing g contains:.

The riper the banana, the more carbohydrate turns to sugar. People on a diabetes meal plan may need to consider the carbohydrates and sugar that come from bananas when doing their daily calculations. Bananas are a high FODMAP fruit. The FODMAP diet categorizes food according to how it affects people with IBS.

High FODMAP fruits can be harder for a person with IBS to tolerate than low FODMAP fruits, such as strawberries and grapes. Bananas may trigger bloating, cramping, and other symptoms in people with IBS.

Learn more here about the health benefits of bananas. Fruit is part of a healthy diet and is rich in nutrients and antioxidants. However, the fiber in fruit can lead to digestive problems. Cooking helps break down the fiber, making it easier to digest. For this reason, applesauce can be easier to digest than an uncooked apple.

Applesauce also contains pectin, a soluble fiber that may help treat some types of diarrhea. Depending on the type of apple, a g cup of unsweetened applesauce can provide:. Apples and applesauce contain fermentable carbohydrates that feed gut bacteria, but these may aggravate symptoms of IBS.

The advantage of making applesauce at home is that people can be sure it is fresh and has no additives. Boiled, poached, or scrambled eggs are easy to prepare, eat, and digest. They are suitable for people who are recovering from a stomach virus or nausea. The white contains less fat and is easier to digest, but many people with digestive problems can also tolerate the yolk.

A large boiled or poached egg provides a wide range of nutrients, including:. When scrambling eggs, add low fat milk rather than cream or butter, as animal fats can be hard to tolerate for some people.

It is important to cook all eggs fully, as raw egg carries a risk of salmonella poisoning. Learn more about the nutritional value of eggs. Sweet potatoes are a mix of soluble and insoluble fiber. Soluble fiber increases the good bacteria in the intestines, contributing to a healthy digestive system.

Insoluble fiber decreases digestion time and promotes regularity. Removing the skin also helps with gentler digestion. A g cup of mashed sweet potato contains:. People who experience IBS will need to keep their portions small to avoid a flare-up of symptoms since sweet potatoes are a medium source of FODMAPs.

Learn more about the health benefits of sweet potatoes. Chicken is a source of lean protein, which helps the body repair itself.

Chicken also provides a range of minerals and B vitamins. Chicken tends to be easy to digest. It also contains no fiber, making it a good choice for people with digestive issues, such as IBS.

A g serving of stewed chicken breast without the skin provides:. Salmon contains protein, omega-3 fatty acids, and a wide range of minerals and B vitamins. Baking salmon without adding fat or oil will help make it easy to digest. A g serving of baked salmon without added fat provides:.

During pregnancy, it is essential to cook salmon fully and only choose salmon that comes from a reputable source. It increases stool volume and is therefore commonly used to resolve constipation and diarrhea.

It has also been shown to decrease the risk of intestinal infections, as well as inflammation in the colon 5 , 6. The pectin found in apples helps increase stool bulk and movement through your digestive tract.

It may also decrease inflammation in your colon. Its fiber content helps prevent constipation and improves regularity in your digestive tract 7 , 8. Fennel also contains an antispasmodic agent that relaxes the smooth muscles in your digestive tract.

This action can reduce negative digestive symptoms like bloating, flatulence, and cramping 9. In multiple studies, kefir caused an increase in healthy, digestion-improving gut bacteria and a simultaneous drop in harmful bacteria 12 , Kefir consumption has also been associated with decreased inflammation in your gut, further enhancing the digestion process Chia seeds are an excellent source of fiber, which causes them to form a gelatin-like substance in your stomach, once consumed.

They work like a prebiotic , supporting the growth of healthy bacteria in your gut and therein contributing to healthy digestion 7 , 8. The fiber content of chia seeds can assist digestion by promoting the growth of probiotics in your gut and keeping you regular.

A glut of probiotic bacteria is produced during the fermentation process, which can improve digestive health The drink may also help heal stomach ulcers. The luscious tropical fruit papaya contains a digestive enzyme called papain. It assists during the digestive process by helping break down protein fibers.

While not required in your diet, it can aid the digestion of protein Papain may also ease symptoms of irritable bowel syndrome IBS , such as constipation and bloating Papaya contains papain, which is a strong digestive enzyme that contributes to the healthy digestion of proteins.

It may also relieve IBS symptoms. Popular fiber-packed whole grains include oats, quinoa , farro and products made from whole wheat. The fiber found in these grains can help improve digestion in two ways.

First, fiber helps add bulk to your stool and can reduce constipation Second, some grain fibers act like prebiotics and help feed healthy bacteria in your gut 20 , Due to their high fiber content, whole grains can support healthy digestion by adding bulk to your stool, reducing constipation and feeding your healthy gut bacteria.

Tempeh is made from fermented soybeans. Fermentation breaks down sugars through bacteria and yeast. During the fermentation process, an antinutrient in soybeans called phytic acid is broken down.

Phytic acid can interfere with the absorption of certain nutrients. Thus, the fermentation process improves the digestion and absorption of those nutrients Fermented foods such as tempeh are a good source of probiotics.

Remember that probiotics create a protective lining in your intestines to shield them from harmful bacteria 23 , Studies have found that probiotics help alleviate IBS symptoms, prevent diarrhea, decrease bloating and improve regularity 25 , One cup grams of beets contains 3.

Fiber bypasses digestion and heads to your colon, where it feeds your healthy gut bacteria or adds bulk to your stool — which both improves digestion 27 , A few popular ways to eat beets include roasted, mixed in a salad, pickled or blended into a smoothie.

Commonly consumed in miso soup, miso is made by fermenting soybeans with salt and koji, a type of fungus. Miso contains probiotics that, like other fermented foods, help improve digestion by increasing the good bacteria in your gut.

The probiotics in miso can also help reduce digestive issues and overcome intestinal illness like diarrhea Ginger is a traditional ingredient in Eastern medicine that helps improve digestion and prevent nausea.

Many pregnant women use it to treat morning sickness 30 , From a digestion standpoint, this yellowish root has been shown to accelerate gastric emptying 32 , By moving food from your stomach to your small intestine quicker, ginger reduces your risk of heartburn, nausea and stomach discomfort.

It has also been used to treat nausea, including morning sickness during pregnancy. 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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This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Nutrition and healthy eating. Sections Basics Nutrition basics Healthy diets Healthy cooking Healthy menus and shopping strategies Nutritional supplements In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New.

Products and services. Dietary fiber: Essential for a healthy diet By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. 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.

While not required in your diet, it can aid the digestion of protein Papain may also ease symptoms of irritable bowel syndrome IBS , such as constipation and bloating Papaya contains papain, which is a strong digestive enzyme that contributes to the healthy digestion of proteins.

It may also relieve IBS symptoms. Popular fiber-packed whole grains include oats, quinoa , farro and products made from whole wheat. The fiber found in these grains can help improve digestion in two ways.

First, fiber helps add bulk to your stool and can reduce constipation Second, some grain fibers act like prebiotics and help feed healthy bacteria in your gut 20 , Due to their high fiber content, whole grains can support healthy digestion by adding bulk to your stool, reducing constipation and feeding your healthy gut bacteria.

Tempeh is made from fermented soybeans. Fermentation breaks down sugars through bacteria and yeast. During the fermentation process, an antinutrient in soybeans called phytic acid is broken down. Phytic acid can interfere with the absorption of certain nutrients.

Thus, the fermentation process improves the digestion and absorption of those nutrients Fermented foods such as tempeh are a good source of probiotics. Remember that probiotics create a protective lining in your intestines to shield them from harmful bacteria 23 , Studies have found that probiotics help alleviate IBS symptoms, prevent diarrhea, decrease bloating and improve regularity 25 , One cup grams of beets contains 3.

Fiber bypasses digestion and heads to your colon, where it feeds your healthy gut bacteria or adds bulk to your stool — which both improves digestion 27 , A few popular ways to eat beets include roasted, mixed in a salad, pickled or blended into a smoothie. Commonly consumed in miso soup, miso is made by fermenting soybeans with salt and koji, a type of fungus.

Miso contains probiotics that, like other fermented foods, help improve digestion by increasing the good bacteria in your gut. The probiotics in miso can also help reduce digestive issues and overcome intestinal illness like diarrhea Ginger is a traditional ingredient in Eastern medicine that helps improve digestion and prevent nausea.

Many pregnant women use it to treat morning sickness 30 , From a digestion standpoint, this yellowish root has been shown to accelerate gastric emptying 32 , By moving food from your stomach to your small intestine quicker, ginger reduces your risk of heartburn, nausea and stomach discomfort. It has also been used to treat nausea, including morning sickness during pregnancy.

Kimchi, usually made from fermented cabbage, can also comprise other fermented vegetables. It contains probiotics that help with digestion and promote the growth of good bacteria in your colon. The longer kimchi ferments, the higher the concentration of probiotics 3 , This type of fiber adds bulk to your stool, quickening its pace through your digestive tract 7.

Green vegetables are also a good source of magnesium, which can help relieve constipation by improving muscle contractions in your gastrointestinal tract 34 , Some of the most common dark green vegetables that provide this benefit are spinach, Brussels sprouts, broccoli and other leafy greens.

In addition, a study revealed an unusual sugar found in green leafy vegetables that feeds good bacteria in your gut. This sugar is thought to aid digestion while also impairing some of the bad bacteria that can cause illnesses Green vegetables play a role in healthy digestion by providing fiber and magnesium to your diet, as well as feeding good bacteria in your gut.

Typically eaten plain, some popular toppings for natto include kimchi, soy sauce, green onion and raw eggs. It can also be eaten with cooked rice. Natto contains probiotics that serve as a defense mechanism against toxins and harmful bacteria, while also increasing healthy gut bacteria that improve digestion 37 , Interestingly, one gram of natto contains almost as many probiotics as a whole serving of other probiotic-rich foods or supplements, such as six ounces grams of yogurt Research suggests that a half-cup gram serving of sauerkraut may contain up to 28 distinct bacterial strains that help your gut by feeding good bacteria 40 , Sauerkraut is a rich source of probiotics and contains enzymes that help with digestion by breaking down nutrients into more easily digestible molecules.

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation in your body 42 , People with inflammatory bowel disease, food intolerances and other digestive disorders often have inflammation in the gut.

Omega-3 fatty acids may help reduce this inflammation and thereby improve digestion 44 , The omega-3s found in salmon may reduce inflammation in your gut, thus improving your digestive process.

The gelatin found in bone broth derives from the amino acids glutamine and glycine. These aminos can bind to fluid in your digestive tract and help food pass more easily Glutamine protects the functioning of your intestinal wall.

It has also been shown to improve the digestive condition known as leaky gut , as well as other inflammatory bowel diseases 46 , The gelatin found in bone broth can help improve digestion and protect your intestinal wall. It may be useful in improving leaky gut and other inflammatory bowel diseases.

Peppermint , part of the genus Mentha , grows commonly throughout much of the world. Peppermint oil is made from the essential oils found in peppermint leaves and has been shown to improve digestive problems. The oil contains a compound called menthol, which may ease symptoms of IBS, including bloating, stomach discomfort and bowel movement issues 48 , The oil appears to have a relaxing effect on the muscles of your digestive tract, which may improve digestion 49 , Peppermint has been shown to improve digestion.

It can alleviate IBS symptoms and push food more quickly through your digestive tract. Digestive issues can be challenging, but certain foods may be helpful in easing uncomfortable symptoms. Research supports eating fermented foods, such as yogurt, kimchi, and tempeh, to increase probiotics in your diet, which can improve digestive health.

Fiber-rich foods, such as whole grains, dark green vegetables, and chia seeds, also play a role in digestion by helping food move through your system more easily or quickly.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Lactose intolerant people don't have to avoid all dairy products. These dairy foods have low levels of lactose and are usually well-tolerated. Phytic acid, or phytate, is a substance found in plant seeds. You've probably heard it before. But do you know why fiber is so good for your health?

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation.

But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer. Selecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.

Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body.

Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.

The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods. The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:.

If you aren't getting enough fiber each day, you may need to boost your intake. 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. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.

If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices.

You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.

Request Appointment. Healthy Lifestyle Nutrition and healthy eating. Sections Basics Nutrition basics Healthy diets Healthy cooking Healthy menus and shopping strategies Nutritional supplements In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New.

Products and services. Dietary fiber: Essential for a healthy diet By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.

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.