Is indigestion holding you back? You’re not alone. Stomach issues are extremely common these days. Learn how fermented and probiotic foods like curd may help ease your gut.

8 Easy Foods For Better Gut Health

Digestive issues are a fairly common health problem that people face on a regular basis. Surely, you may have experienced it too, at least once or twice in your lifetime.

The best option in such a situation is to switch to foods that are easy to digest. However, easy-to-digest foods are not always nutritious (like white bread), and continuous consumption of such unhealthy foods isn’t desirable.

Does that bring you back to square one? Not at all! There are healthy food options that can improve and enhance the digestion process. Such foods are known as "digestive foods." They have moderate quantities of protein and can be considered easy-to-digest foods. 

Gut-friendly foods for your healthy diet

There’s no shortage of foods for maintaining stomach health in the market. So without further ado, here is a list of easy to digest foods for adults that you can include in your diet:

1.  Probiotics

Probiotics such as curd and yoghurt will improve digestion by promoting the good microbes present in our gut. Not that there's anything wrong with store-bought curd, but it is better if you consume the one prepared at home. These are also some of the most commonly available foods good for digestion and bloating.

2.  Fermented foods

A list of foods that help digestion is incomplete without fermented foods. Fermented food products such as idli, dosa, appam, uttapam, kimchi, dhokla, and kefir are easily digestible. You can have any of these foods for breakfast or lunch. They will take care of your gut health.

3.  Cereals & Grains

Oatmeal provides minerals, such as calcium, iron, magnesium, phosphorus, potassium and B vitamins, including folate and vitamin K. It is also gluten-free, so people with gluten intolerance can easily consume this. 

Rice is another effective example of simple cereals that are good for digestion. As it is a processed, low-fibre food, it’s easy to digest and fits perfectly in menus made for individuals recovering from stomach issues.

4.  Honey and jaggery

Consuming honey and jaggery is a way better option than sugar or any artificial sweetener. They are a pure source of carbohydrates and contain no fat, fibre, copper, calcium, phosphorus, zinc or protein. Honey is already broken down partially due to the enzymes that bees add to it, making it easier to digest. 

Jaggery induces digestive enzymes in your body, giving your digestive system a temporary boost. Sugar may be harder on the digestive tract than honey. 

The sugars in honey are already partially broken down by the enzymes that bees add, making it simpler to digest. In addition to being a simple treat, jaggery encourages the release of digestive enzymes and aids in food digestion. 

5.  Coconut

Coconut promotes healthy digestion in a number of ways. Being one of the foods good for digestion and bloating, coconut also contains fatty acids such as capric acid and lauric acid, which exhibit fungicidal activities good for gut health. 

6.  Simple vegetables

Parents always tell us how important it is to include easily digestible vegetables in our diet. Gourds in particular contain dietary fibres with laxative properties that can improve bowel movement and aid in the elimination of stool. These could be further divided into many types, such as ornamental gourds, bottle gourds, sponge gourds, bitter gourds and snake gourds.

Here are a few other vegetable foods that help digestion:

  • Pumpkin
  • Beet-root
  • Green beans
  • Gourds 
  • Carrots
  • Potatoes and sweet potatoes
  • Ginger 
  • Raw bananas

7.  Selected fruits

The following are some easy-to-digest fruits that are low in fibre and rich in vitamins and minerals.

  • Ripe bananas
  • Citrus fruits
  • Boiled and peeled apples
  • Watermelon
  • Honeydew melon
  • Ripe papaya
  • Raw and boiled papaya

8.  Sprouted Pulses:

Sprouted pulses are seeds that are easily available in abundance in nature. They can be eaten raw and are found in multiple varieties. These pulses can increase insoluble fibre in your body, which may help in regularising your gut health.


So, go on and start including these foods in your daily diet. However, do not forget to consume plenty of water to stay hydrated. Water can speed up the metabolism, which catalyses the process of digestion. Water in any form, like plain drinking water, soup, coconut water, fruit juice, or infused water, will do the work. But options like artificial synthetic commercial drinks, carbonated beverages, tea, or coffee will do just the opposite. So, be careful about what you put into your body.