1. Apples

Pectin, a soluble fiber, is widely distributed in apples. That pectin is unique since it may avoid digesting bypassing your small intestine. The healthy bacteria in your colon, where it is then broken down. Apples can make your stools more substantial, which can help food pass through your digestive system more quickly and prevent constipation.

2. Kimchi

The main ingredients of kimchi, a traditional Korean meal, are fermented cabbage and other vegetables including radishes and cucumbers. A variety of good bacteria included in kimchi improve intestinal health and promote the development of good bacteria. In addition, kimchi is a fantastic source of fiber, antioxidants, and vitamins A and C.

3. Yogurt

A fermented dairy product called yogurt includes living cultures of healthy bacteria. These microorganisms support healthy digestion and lower the risk of gastrointestinal illnesses by balancing the gut flora. Yogurt is also a great source of calcium, protein, and vitamin D, all of which are necessary for healthy bones, muscular growth, and general wellbeing.

4. Papaya

Papaya is an excellent fruit to consume to keep your digestive system healthy. It has papain, a digestive enzyme that aids in the breakdown and digestion of protein fibers. This tropical fruit can help reduce your symptoms if you have bloating, constipation, or irritable bowel syndrome.

5. Ginger

Ginger is a root vegetable that is frequently used to treat digestive issues in conventional medicine. It includes a number of substances, including shogaols and gingerols, which have been demonstrated to have antioxidant and anti-inflammatory activities. By lowering inflammation and oxidative stress—both of which can promote the development of dangerous bacteria—these substances can help you have better overall gut health. The synthesis of digestive enzymes is increased as well as nausea and bloating are decreased when ginger is consumed, all of which help to promote digestion.

6. Leafy Greens 

Leafy greens like spinach, kale, and collard greens are full of fiber, minerals, and vitamins A, C, and K. Consuming leafy greens enables your body to obtain the fiber required to keep your digestive system in good shape. That fiber can help you have regular bowel motions and ease constipation.

7. Nuts and seeds

Almonds, walnuts, chia seeds, and flaxseeds are just a few examples of the nuts and seeds that are a great source of fiber, protein, and good fats. Additionally, they are rich in fiber, which your body needs to maintain intestinal health, avoid constipation, and enable the production of good bacteria.

8. Chia seeds

Consuming chia seeds might assist you in achieving your daily fiber targets. They become a gelatinous material in your stomach and function as a prebiotic when they get there. Chia seeds assist in maintaining regularity, encourage the growth of beneficial bacteria, and enhance intestinal health.

9. Berries

Berries are a great source of antioxidants, fiber, and vitamins C and K. Examples include blueberries, strawberries, and raspberries. While polyphenols, which have been demonstrated to have prebiotic characteristics, encourage the growth of beneficial bacteria in the stomach, these nutrients aid in enhancing gut health.

10. Kefir

While yogurt is thicker and has a milder flavor, kefir is a fermented dairy product. Numerous helpful bacterial strains can be found in kefir. By encouraging the growth of helpful bacteria and eliminating harmful bacteria, these bacteria contribute to an improvement in gut health. Kefir is a great supplement to a healthy diet because it is also high in protein, calcium, and vitamin D.