7 Foods That Improve Digestion and Support a Healthy Gut

Maintaining a healthy digestive system is crucial for overall well-being, and recent insights from Dr. Sourabh Sethi, a gastroenterologist trained at Harvard and Stanford, highlight seven powerful foods that can significantly improve gut health and digestion. These foods offer both prebiotic and probiotic benefits, helping to balance your gut microbiome, enhance nutrient absorption, and support a strong immune system.

1. Lentils: Affordable and Rich in Fiber

Lentils are a highly accessible and fiber-rich legume. Dr. Sethi emphasizes that lentils provide prebiotics — compounds that nourish good gut bacteria. They aid digestion, help stabilize blood sugar levels, and promote gut microbial diversity. Adding lentils to soups, stews, or salads can be a simple step toward better gut health.

2. Kefir: A Powerful Probiotic Drink

While yogurt is often touted for gut health, kefir may be even better. According to Dr. Sethi, kefir contains a more diverse range of probiotics compared to traditional yogurt. It can improve digestion, boost immunity, and even support skin and mood health through the gut-brain-skin axis. Choose plain, unsweetened kefir and consume it directly or mix it into smoothies.

3. Chia Seeds: Tiny but Mighty

Chia seeds are packed with fiber, omega-3 fatty acids, and prebiotics. Dr. Sethi describes them as “small but powerful.” The gel-like fiber in chia seeds soothes the intestinal lining and improves stool consistency. A tablespoon soaked in water overnight can significantly boost digestion and regularity.

4. Red or Purple Cabbage: Gut-Protective Phytonutrients

Adding red or purple cabbage to your meals brings major benefits. It can be consumed raw or fermented (as in sauerkraut). Fermented cabbage offers live probiotics, while raw cabbage contains sulforaphane, a compound that protects the gut lining. This vegetable supports microbiome diversity and reduces gut inflammation.

5. Green Bananas and Cooked-Cooled Potatoes: Rich in Resistant Starch

Both green bananas and cooked, cooled potatoes are excellent sources of resistant starch — a type of prebiotic that feeds beneficial gut bacteria. This helps improve insulin sensitivity and supports digestion without spiking blood sugar levels. These can be added to salads or eaten as a side dish to support healthy gut function.

6. Seaweed: Nutrient-Dense and Prebiotic-Rich

Seaweed is not only rich in iodine and minerals but also contains prebiotics that help restore microbiome diversity — especially helpful after antibiotic use. You can enjoy seaweed in soups, salads, or snack sheets. It supports bowel movement regularity and strengthens gut barrier function.

7. Ground Flaxseeds: For Better Bowel Movements

Flaxseeds are a digestive powerhouse, rich in fiber and lignans. They promote regularity, support hormonal balance, and encourage a diverse gut microbiome. Dr. Sethi stresses the importance of consuming flaxseeds ground (not whole) to ensure absorption. Add a tablespoon to your oatmeal, smoothie, or yogurt.

Final Thoughts: Your Gut Loves Variety

A well-functioning digestive system doesn’t depend on one superfood — it thrives on variety. Incorporating a diverse range of fiber-rich, prebiotic, and probiotic foods like the ones listed above can have profound effects on your gut and overall health.

Dr. Sethi reminds us that diet is a key factor in shaping gut health. By simply making mindful food choices, you can reduce inflammation, improve nutrient absorption, and support your immune system — all starting from your gut.