Fiber — the foundation
Fiber supports regular bowel habits, feeds a healthy microbiome, and is associated with lower risks of many digestive conditions. Aim for 25–35 grams per day from a variety of sources: whole grains, legumes, fruits, and vegetables.
Fermented foods (in moderation)
Yogurt, kefir, sauerkraut, and kimchi contribute beneficial microbes. They're a nice addition — but not a magic bullet.
Healthy fats
Olive oil, avocado, nuts, and fatty fish support metabolic and liver health.
What to limit
- Ultra-processed foods and refined sugars
- Excess alcohol
- Sugar-sweetened beverages
- Excess red and processed meat, particularly for colon health
Every digestive condition has nuances. If you have IBS, IBD, GERD, or celiac disease, dietary strategies should be personalized — not guessed from the internet.