Gut problems — like bloating, IBS, ulcerative colitis, constipation, and other gastrointestinal issues — can really put a damper on your day, not to mention your overall health. The good news is that certain foods are better than others at relieving these ailments.
Papaya
“Papaya contains papain, which is a strong digestive enzyme that contributes to the healthy digestion of proteins,” explains Shannon Henry, RD, a registered dietitian working with EZCare Medical Clinic. “It may also relieve IBS symptoms.”
Citrus Peel
“Citrus peel, as a bitter food, can upregulate digestion, support healthy bile flow, and support essential detoxification in the liver,” explains Caitlin Self, MS, CNS, LDN. “Additionally, lemons, limes, and oranges have d-limonene (most concentrated in orange peels), which supports peristalsis (the movement of the muscles in the upper GI tract), and can be helpful for heartburn, bloating, and symptoms of GERD.”
Ginger
“Ginger is part of the carminatives family. Carminatives are herbs that help soothe the digestive tract and relieve gas,” says Allison Gregg, RDN, LDN, and a nutritional consultant at Mom Loves Best. “Ginger calms intestinal activity, expels gas from the digestive tract, and thins the blood to improve circulation, which all help relieve bloating.” The spice also helps relieve nausea, which is why doctors often suggest sipping some ginger ale or ginger tea if you feel queasy.
Apples
“Apples are high in pectin, a type of fiber that can neutralize some acidity in the stomach,” notes Leann Poston MD, who is affiliated with Invigor Medical. “Increased fiber in the diet makes the stool softer and easier to pass. Apples are also high in vitamin C and potassium.”
Salmon
Another one of Gaffen’s suggestions for her clients with gut issues is eating foods rich in omega-3 fatty acids, like salmon and other fatty fish. “Interestingly, the consumption of omega-3 fatty acids or supplements appears to result in a significant medication-sparing effect, with reduction of inflammatory bowel disease (IBD) activity and increased time in remission,” she says, adding that she advises clients to try to consume fatty fish at least twice a week.
Yogurt
“Yogurt contains probiotics which are good bacteria that live in the digestive tract. Probiotics can help with bloating, constipation and diarrhea. In order to get the benefits, yogurt should contain live and active cultures,” Poston notes. “Yogurt can help with lactose intolerance, constipation, diarrhea, inflammatory bowel disease, and allergies.”