Improving your digestion doesn’t have to be complicated. While the digestive process is a complex sequence of organ functions, supporting it can be as simple as focusing on three specific food groups, as outlined by experts at Harvard Health.
First, focus on probiotics. These are live, beneficial microorganisms that help balance your gut’s environment. The most reliable sources are yogurt and kefir (check for “live and active cultures”), but also fermented foods like miso and natural sauerkraut.
Second, incorporate prebiotics. Think of these as the “food” for the good bacteria. By eating prebiotics, you help your existing healthy bacteria thrive. You can find them in everyday foods like onions, garlic, bananas, whole grains, and beans.
Third, don’t forget fiber—in both its forms. Fiber is crucial for the physical movement of waste. Insoluble fiber (in whole grains and tomatoes) adds bulk, while soluble fiber (in oats, apples, and nuts) absorbs water to soften stool.
By making small, routine adjustments to include these three groups in your meals, you provide steady support for your entire digestive system. This simple “add-in” approach can lead to more consistent and efficient gut function over time.