Bloating, sluggish digestion, and stomach discomfort can make you feel off all day long—but according to dietitians, the right foods can make a major difference for your gut health. From probiotic-rich fermented staples to anti-inflammatory teas and fiber-packed vegetables, certain foods can help support healthy digestion, balance gut bacteria, and even reduce bloating naturally.
If your stomach has been feeling unsettled lately, experts say adding a few gut-friendly staples to your routine may help get things back on track. Read on for five foods dietitians recommend for improving digestion and supporting a healthier gut overall.
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1. Ginger Tea
Ginger tea is an excellent drink when it comes to addressing bloating and belly fat concerns. This infusion contains bioactive compounds with anti-inflammatory and digestive properties, making it a fantastic choice for gastrointestinal health.
"Gingerol, a bioactive compound in ginger, possesses anti-inflammatory and anti-nausea properties. Ginger tea can calm the digestive tract, alleviate gas and bloating, and promote gut motility. Ginger's anti-inflammatory and carminative (gas relieving) properties can directly address bloating discomfort," Krutika Nanavati, a registered dietitian and nutritionist, says.
2. Kimchi
Kimchi is a traditional Korean dish that fits into a range of meals and can do wonders for your gut health—plus, it's delicious. Nutritionist Lisa Richards, author of The Candida Diet, describes it as "a fermented side dish made of various vegetables, but primarily cabbage" and notes that kimchi is "becoming popular for its health benefits, specifically for gut health." This dish is perfect for those who love spicy foods. It goes great with a bowl of rice, in a stew, with eggs, or even on its own. Yum!
There's one thing to keep in mind when shopping for kimchi: Sheri Kasper, RDN, LDN of Cleveland Kitchen, reminds us to keep an eye out for options labeled as "raw and unpasteurized," as these will offer the most benefits for your gut health. Additionally, remember that heat kills probiotics, so eating kimchi raw is always the best option.
3. Miso soup
The probiotics in miso support gut health, which can positively affect brain function, potentially helping to preserve memory and cognitive clarity. Additionally, miso's antioxidants and healthy compounds may help reduce inflammation and support heart health. "Miso soup is a Japanese staple made from fermented soybeans. It's rich in probiotics, particularly strains that thrive in salty environments. Miso soup aids in digestion and helps reduce bloating by fostering a healthy balance of gut bacteria," Johanna Angman, a registered dietitian and nutritionist, notes.
4. Sauerkraut
Sauerkraut, otherwise known as fermented cabbage, is one of the easiest options to integrate into your diet as a side to meals that will improve your gut health and allow you to feel great in your body. "Fermented chopped cabbage lowers blood pressure and protects blood vessels," notes Nurse Practitioner Sarah Anderson. Low in calories and rich in probiotics, this German classic is wonderful for lowering your risk of disease while providing a slew of benefits to your digestive health.
5. Artichokes
Don't sleep on the power of artichokes! According Alanna Kate Derrick, sports nutrition coach: "Artichokes are another all-star bloat-buster, providing around 10g of fiber per medium artichoke." Not bad at all! She notes that "the specific type of fiber artichokes contain actually feeds the good bacteria in your gut, improving overall digestion."
