10 Foods That Can Help Aid Digestion

Updated by Allison Day on December 18, 2019

No matter the time of year, over-indulging in your favourite foods is bound to happen once in a while. If you’ve gone a little over the limit and your stomach is feeling less than ideal, incorporate a few of these digestive-friendly foods to help your tummy feel back to its old self again. Here are 10 soothing recipes to keep in your back pocket.

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Oatmeal

A source of soluble fibre that keeps digestive systems moving in the right direction, oats can help sore stomachs, especially after a night of overindulging. Skip the processed packages and make your own oatmeal using either rolled or steel-cut varieties. For even more stomach-helping action, serve with a dollop of plain yogurt and sliced banana. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/diy-oaty-fruity-cereal/18412/" target="_blank">DIY Oaty Fruity Cereal</a>
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Avocado

Avocados are a kitchen workhorse, adding dairy-free creaminess to any meal. One of the highest fibre foods available, they’re a filling, mild fruit to add to your diet when you’re experiencing digestive upset. Smash onto toast, turn into guacamole, eat out of the half-shell or turn into a creamy pasta sauce! Get the recipe for <a href="http://www.foodnetwork.ca/recipe/avocado-toast-three-ways/19018/" target="_blank">Bobby Flay’s Avocado Toast Three Ways</a>
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Mint

Tried and true, mint is one of the most popular ways to calm digestive upset. It can help reduce stomach and intestinal inflammation and heartburn, and calm tummy discomfort after too much to eat. Sipping on mint tea before and after a meal not only helps your stomach, but offers the additional benefit of relaxation, too. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/spanish-spice-rubbed-chicken-breasts-with-parsley-mint-sauce/16007/" target="_blank">Bobby Flay's Spanish Spice-Rubbed Chicken Breasts with Parsley-Mint Sauce</a>
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Yogurt

Choose unsweetened, plain yogurt with live active cultures to get a natural daily dose of probiotics. Mild on the stomach, a serving every day helps to replenish intestinal flora. Healthy intestinal flora means a better immune system so you can bounce back from a stomach bug faster. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/homemade-berry-granola-parfaits/17772/" target="_blank">Homemade Berry Granola Parfaits</a>
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Ginger

Ginger works to soothe digestion and sore stomachs, while helping to calm nausea. Steeped in tea, the root has been used for thousands of years to alleviate digestive upset. We love how it tastes, adding a hint of spicy warmth to both sweet and savoury dishes, like these zippy marinated shrimp. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/ginger-soy-lime-marinated-shrimp/15866/" target="_blank">Bobby Flay's Ginger-Soy-Lime Marinated Shrimp </a>
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Beans and Legumes

Beans and legumes, whether canned or fresh, offer high amounts of fibre to reset upset stomachs. Lentils, a legume, are especially helpful for soothing digestion, as their fibre is digested more easily than many beans. Like all foods high in fibre, adequate water is needed to assist in digestion. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/ina-gartens-lentil-vegetable-soup/17333/" target="_blank">Ina Garten’s Lentil Vegetable Soup</a>
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Fermented Foods

Get your digestive system back in order with fermented foods such as unsweetened kefir, sauerkraut, kombucha, miso, kimchi and yogurt. These foods, rich in active cultures, replenish “good” bacteria in your gut which can be stripped by processed and refined foods. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/broccoli-stalk-kimchi-and-zucchini-tangle-with-honey-tamari-almonds/18164/" target="_blank">Broccoli Stalk Kimchi and Zucchini Tangle with Honey Tamari Almonds</a>
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Bananas

Ripe bananas (with a few brown speckles) are an easy-to-digest, mild food that helps to coat sore stomachs. They’re also a source of prebiotic fibre (food for probiotics), keeping your gut happy and healthy. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/banana-bread-with-maple-crumble/18789/" target="_blank">Banana Bread with Maple Crumble</a>
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Chia Seeds

Chia seeds are soothing on the digestive system, speeding up transit time with their gelatinous texture and high fibre content. Taste-free, chia isn’t particularly appetizing mixed simply with water, but jazzed up, they make for a flavourful pudding or oatmeal add-in. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/berry-chia-seed-pudding/17321/" target="_blank">Berry Chia Seed Pudding</a>
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Brown Rice

Brown rice is a stomach-friendly food that may help digestive system flare-ups. A gluten-free whole grain, cooked brown rice delivers fibre and B vitamins – components that can calm digestive inflammation. Turn into a creamy pudding with almond milk, stir into soothing soups or replace white rice with brown in this comforting stuffed squash. Get the recipe for <a href="http://www.foodnetwork.ca/recipe/stuffed-squash/17225/" target="_blank">Alton Brown's Stuffed Squash</a>
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