Your daily diet plays a bigger role in gut health than you may think. Gastroenterology expert shares simple, gut-friendly foods that support digestion, ease constipation, and improve bowel movements naturally.
If you often feel bloated, constipated, or uncomfortable after meals, the issue may not be what you are eating but what you are missing. Gut health quietly affects everything from digestion and immunity to energy levels and even mood. Yet most people focus on supplements while overlooking everyday foods that actually heal the gut lining and improve bowel movements. Modern diets low in fiber and fermented foods can slow digestion, disturb gut bacteria, and lead to chronic constipation. According to a gastroenterologist, the gut needs consistent nourishment, not quick fixes. To get rid of digestive issues, try these gut-friendly foods that are easy to include!
Why do gut-friendly foods matter for digestion?
“Your gut is your second brain, yet most of us ignore the foods that actually heal it,” says gastroenterology and hepatology expert Dr Shubham Vatsya. Fiber-rich meals, probiotics, and fermented foods feed beneficial gut bacteria, reduce inflammation, and support smoother bowel movements. Over time, this balance improves digestion, prevents constipation, and boosts overall gut resilience.
1. Fiber-rich foods
Dietary fiber is essential for regular bowel movements and a healthy gut microbiome. A study published in Nutrients found that high-fiber diets positively impact gut bacteria and digestive function. Fiber adds bulk to stool, softens it, and helps it pass more easily.
Dr Vatsya recommends focusing on fruits, vegetables, and lentils as daily staples. Other options include legumes like black beans and chickpeas, whole grains such as oats and quinoa, vegetables like broccoli and asparagus, nuts like almonds and pistachios, and fruits such as apples and peaches. Consistent fiber intake keeps digestion steady and prevents constipation.
2. Curd and rice
Curd rice is one of the simplest yet most effective gut-friendly meals. “Curd is an excellent probiotic, and when combined with rice, it helps repair the gut lining. It’s gentle, effective, and reduces inflammation,” explains Dr Shubham Vatsya.
Probiotics are live beneficial microorganisms that improve gut balance, according to Frontiers in Microbiology. They help increase good bacteria and suppress harmful ones, supporting smoother digestion. Curd, yoghurt, and other fermented dairy foods are natural probiotic sources that are especially helpful during digestive distress.
3. Fermented foods
Traditional fermented foods like idli, dosa, and dhokla are light on the stomach and easy to digest. A study in Nutrients shows that fermented foods positively influence the gut microbiome both short and long term. Another study published in Clinical Nutrition ESPEN found that fermented foods can reduce inflammation markers in the body. Regular consumption helps restore gut bacteria, improve digestion, and reduce bloating, especially in people with sluggish bowels.
4. Kanji
Kanji, made from fermented black carrots, is a powerful digestive tonic. “This drink detoxifies the gut, reduces bloating, and improves digestion,” says Dr Vatsya. Rich in natural probiotics, kanji supports bowel regularity and helps relieve constipation. Traditionally consumed in winter, kanji also helps with weakness, joint discomfort, cough, and sluggish digestion. Its fermentation process makes nutrients more bioavailable, strengthening gut bacteria naturally.
5. Homemade pickles
Naturally fermented homemade pickles are rich in beneficial bacteria that support digestion. Unlike store-bought versions, traditional pickles fermented in salt and oil help nourish gut microbes and improve bowel movement consistency. Consumed in small amounts, they can gently stimulate digestion.
Adding fiber-rich foods, fermented dishes, curd rice, kanji, and homemade pickles back to your plate can make digestion smoother and bowel movements more regular.
