1. Whole Grains
“Whole grains help keep the digestive system regular, primarily because they are rich in insoluble fiber, which adds bulk to stool and promotes regular bowel movements,” says Derocha. “They also contain soluble fiber, which helps soften stool, making it easier to pass.”
To make sure the product you’re purchasing is made from whole grains, look for the word “whole” as the first ingredient on the nutrition label. “Aim for whole-grain foods to be at least half of the grains that you eat,” says Lynn Grieger, RDN, CDCES, a registered dietitian-nutritionist and fitness coach in Prescott, Arizona, and a medical reviewer for Everyday Health.
RDN-recommended options include: oats, brown rice, quinoa, whole wheat, barley, and bulgur.
2. Probiotics and Prebiotics
“They both help promote a healthy gut microbiome, which aids digestion,” says Derocha.
RDN-recommended options include: yogurt, kefir, and fermented foods like kimchi or sauerkraut for probiotics; onions, garlic, and bananas for prebiotics.
3. Legumes
“The soluble fiber in legumes absorbs water in the intestine, which makes it easier for food to pass through,” says Derocha. “And legumes act as a prebiotic, feeding beneficial gut bacteria, which enhances gut health and digestion.”
Both Derocha and Grieger point out that legumes are versatile and can be enjoyed in salads, soups, stews, grain bowls, and as a meat substitute for tacos, chili, or pasta sauces.
RDN-recommended options include: Black beans, pinto beans, lentils, chickpeas (garbanzo beans), split peas, and edamame (soy beans).
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