Foods that can help improve my digestive health

Some foods can help keep your colon healthy. For example, foods containing probiotics (healthy bacteria) can increase the beneficial bacteria in your gut microbiome—the more than 100 trillion bacteria that live in your digestive tract. A healthy microbiome improves immune function, helps maintain gut function, and reduces inflammation.

Popular foods containing probiotics are yoghurt and kefir (such as yoghurt drink). (Look for “live, cultured” on the label.) Other sources of probiotics are fermented foods such as kimchi, miso (a compound made from soybeans), and certain types of kimchi. (See the term “natural fermentation.”)

Probiotics are supplemented with prebiotics, which help beneficial bacteria grow and spread in the intestine. Prebiotics are found in legumes, whole grains, garlic, bananas, onions and asparagus.

Adequate fiber is also important for proper digestion. Fiber helps soften and bulk stool, making it easier to pass through the intestines.

There are two types of fiber

insoluble fiber and soluble fiber. Insoluble fiber is found in rice, wheat and vegetables such as carrots, celery and tomatoes. Sources of soluble fiber include barley, oatmeal, legumes, nuts, and fruits such as apples, strawberries, citrus fruits, and pears.

Over-the-counter fiber supplements (capsules, tablets, and powders mixed with water) may be an option for people who have trouble eating enough fiber.