Digestive Health Foods Chart

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Foods for Digestive Health

Gut Flora Support

Probiotic foods (beneficial bacteria):

  • Yogurt — Plain with live cultures
  • Kefir
  • Sauerkraut — Raw, unpasteurized
  • Kimchi
  • Miso
  • Kombucha

Prebiotic foods (feed bacteria):

  • Garlic, onions, leeks
  • Asparagus
  • Jerusalem artichoke
  • Bananas — Slightly green
  • Oats
  • Apples

For Constipation

  • Prunes — Natural laxative
  • Figs
  • Pears — High in sorbitol
  • Apples — With skin
  • Leafy greens
  • Ground flaxseed — With water
  • Adequate water intake

For Diarrhea

  • Bananas
  • White rice
  • Applesauce
  • Toast
  • Bone broth
  • Boiled potatoes

Avoid: Dairy, fatty foods, high fiber, caffeine

For Bloating

Helpful:

  • Ginger
  • Fennel
  • Peppermint tea
  • Cucumber
  • Papaya, pineapple — Digestive enzymes

May cause bloating:

  • Beans (soak well)
  • Cruciferous vegetables
  • Carbonated drinks

For Acid Reflux

Well-tolerated:

  • Oatmeal
  • Ginger
  • Bananas, melons
  • Green vegetables
  • Brown rice

Common triggers:

  • Tomatoes, citrus
  • Chocolate, coffee
  • Spicy, fatty, fried foods

Liver Support

  • Beets, bitter greens
  • Cruciferous vegetables
  • Garlic, lemon
  • Green tea
  • Turmeric

Digestive Teas

  • After meals: Peppermint, fennel
  • Nausea: Ginger
  • Calming: Chamomile
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