Diet tips: Improve digestion, reduce bloating with these gut-friendly foods

Maintaining a healthy digestive system is vital for well-being, yet many people struggle with issues like bloating, acidity, and indigestion. However, it is important to know that your diet plays a key role in gut health, and by adding certain gut-friendly foods to your meals, you can improve digestion, reduce bloating, and support a healthier gut (Image: Canva)

Digestive discomfort is no longer just an occasional problem, it affects many people on a daily basis, says Dr. Kapil Jamwal Clinical Director, Department of Gastroenterology and Hepatology Marengo Asia Hospitals, Gurugram, “Poor dietary habits, stress, and a sedentary lifestyle contribute to common issues like acid reflux, bloating, and irregular bowel movements. Research suggests that gut health impacts not only digestion but also immunity and mental well-being. By making mindful food choices, you can naturally support your digestive system and feel your best,” he says. Dr Jamwal suggests adding the following foods in your daily diet to improve digestion and gut health (Image: Canva)

Ginger: Ginger has been used for centuries to ease digestive discomfort. With its anti-inflammatory properties, ginger stimulates digestion, reduces bloating, and soothes acid reflux. Whether consumed as tea or added to meals, ginger is a simple yet effective remedy for digestive health (Image: Canva)

Bananas: Bananas are rich in potassium and fiber, making them easy on the stomach and effective in neutralizing stomach acid. They help prevent acid reflux and promote healthy digestion. For those with sensitive stomachs, bananas are a great gut-friendly snack (Image: Canva)

Probiotic-rich yoghurt: Yoghurt, especially varieties with probiotics, supports a healthy gut microbiome by maintaining beneficial bacteria. Probiotics improve digestion, reduce bloating, and enhance nutrient absorption. Opt for unsweetened yogurt to avoid excess sugar, which can sometimes aggravate digestive issues (Image: Canva)

Papaya: Papaya contains papain, an enzyme that aids protein digestion and relieves bloating. This tropical fruit also supports regular bowel movements and soothes digestive discomfort. Enjoy papaya fresh or blended into smoothies for a tasty and gut-friendly treat (Image: Canva)

Oats: Oats are an excellent source of soluble fiber, which regulates digestion and absorbs excess stomach acid. They provide relief from acid reflux and help prevent bloating. Whether in oatmeal, overnight oats, or baked goods, oats are a versatile and healthy choice (Image: Canva)

Fennel: Fennel has natural compounds that relax gastrointestinal muscles, easing bloating and gas. It also acts as a mild diuretic, helping to reduce water retention. Chewing fennel seeds after meals or drinking fennel tea can provide quick digestive relief (Image: Canva)

Leafy greens: Leafy greens like spinach, kale, and Swiss chard are packed with nutrients and fiber, supporting healthy digestion. Their alkaline properties help neutralize excess stomach acid, reducing symptoms of acidity and reflux. Add them to salads, smoothies, or cooked dishes for a nutrient boost (Image: Canva)

Peppermint: Peppermint relaxes digestive tract muscles, relieving bloating, gas, and indigestion. It is particularly beneficial for people with irritable bowel syndrome (IBS). Drinking peppermint tea after meals or using peppermint oil can ease digestive discomfort (Image: Canva) (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)