Best Foods for Digestion: Natural Ways to Support Gut Health

Taking care of a loved one who struggles with digestive issues can feel like a constant balancing act. Whether it’s medication side effects, a disability that makes it hard for them to express discomfort, or treatments like chemotherapy and radiation that throw digestion off track, you know all too well how important it is to keep things moving—literally.

Let’s talk about foods that can help regulate digestion, ease constipation, and support overall gut health in a way that’s simple, natural, and actually works. I’ll also share what’s been a game-changer for my own family and how you can make these changes work for picky eaters.

The Fiber Factor: Soluble vs. Insoluble Fiber

We hear a lot about fiber, but not all fiber is the same. There are two types, and they each play a unique role in digestion.

• Soluble fiber dissolves in water and forms a gel-like substance that helps slow digestion. This can help regulate blood sugar and lower cholesterol, but it also keeps stools soft and easier to pass. You’ll find soluble fiber in foods like oats, apples, bananas, beans, and lentils.

  
  

• Insoluble fiber, on the other hand, doesn’t dissolve. Instead, it adds bulk to stool and helps push everything through the digestive tract more efficiently, which can prevent constipation. Good sources of insoluble fiber include whole grains, nuts, beans, and vegetables like cauliflower and potatoes.

A combination of both soluble and insoluble fiber keeps digestion running smoothly. If your loved one struggles with constipation, upping insoluble fiber is a great strategy—but it’s just one piece of the puzzle.

Probiotics and Fermented Foods: The Gut’s Best Friends

Probiotics and fermented foods are famous for their gut-friendly benefits, but let’s be real—not everyone loves the tangy taste of sauerkraut or kefir. And for some, their digestive system needs time to adjust to these foods.

A few easy ways to incorporate probiotics into a daily routine include:

• Blending them into smoothies—yogurt or kefir mix beautifully with fruit.

• Using them in sauces and dressings—a little fermented miso or yogurt-based dressing can go a long way.

• Sneaking them into familiar foods—think grilled cheese with a little sauerkraut or adding kimchi to fried rice.

  
  

If you have a picky eater, try this simple Probiotic-Rich Berry Smoothie:

Ingredients:

• 1 cup plain yogurt (with live cultures)

• 1/2 cup mixed berries (strawberries, blueberries, raspberries)

• 1/2 banana

• 1 tablespoon honey or maple syrup (optional)

• 1/2 cup water or almond milk

Instructions: Blend everything until smooth and serve! It’s creamy, sweet, and an easy way to sneak in probiotics.

Probiotics Made Simple

If fermented foods are a no-go, supplements are a great alternative. Our family uses Young Living’s Life 9 probiotic capsules for daily gut support. But the real MVP for us has been MightyPro—a probiotic powder that tastes just like powdered candy!

Our son, Jake, has Cerebral Palsy and Angelman Syndrome, and he’s mostly non-verbal. But he makes it very clear when he likes something—and MightyPro gets an enthusiastic "yum!" every time. We just cut the tip of the packet as close to the powder as possible and pour it straight into his mouth. Some families mix it into water, milk, juice, or yogurt, making it super versatile.

MightyPro has been an absolute game-changer for keeping digestion on track without any fuss. If you want to grab some, you can order through my referral link and have it shipped direct to your door.

Best Foods for Digestion and Constipation Relief

Hydration is key when it comes to digestion, but the right foods can make all the difference. Here are some of the best foods for digestion:

• Prunes – Packed with fiber and sorbitol, prunes are nature’s laxative. Try them as a snack or blended into smoothies.

  
  

• Beans – Loaded with both soluble and insoluble fiber, beans can be added to salads, soups, or stews.

  
  

• Berries – Raspberries, in particular, are high in fiber and water content. Toss them on yogurt, cereal, or eat them plain.

  
  

• Kiwi – Contains actinidin, an enzyme that helps digestion. Eat it fresh as a snack or add it to fruit salads.

  
  

• Oatmeal – A great source of soluble fiber. Make a warm bowl of oatmeal and top it with fruit or nuts for extra fiber.

  
  

• Chia Seeds – Soaks up liquid and forms a gel-like texture, helping to soften stools. Sprinkle them on yogurt or blend them into smoothies.

  
  

• Apples – The fiber in apples, especially in the skin, helps with bowel movements. Eat them raw, baked, or with nut butter.

  
  

• Pears – Naturally high in fiber and sorbitol, which has a gentle laxative effect.

  
  

• Lentils – Fiber-rich and easy to add to soups and salads.

  
  

• Sweet Potatoes – This has been one of our secret weapons. One medium-baked sweet potato with skin has 3.8 grams of fiber, which can help move things along. For Jake, sometimes it works the same day; other times, we give him half a sweet potato at meals for a couple of days, and it always does the trick—without bloating or diarrhea.

Remember Ginger!

Ginger is another natural digestive aid that helps reduce bloating and soothes the stomach. A warm ginger tea or adding fresh ginger to meals can work wonders for easing digestive discomfort.

Every Gut is Different

What works for one person might not work for another, so it’s important to pay attention to how different foods affect digestion. It might take a little trial and error, but small dietary changes can make a big difference over time. And of course, always check with a healthcare provider before making any big shifts in diet, especially if medical conditions or medications are involved.

Let’s Keep the Conversation Going!

I’d love to hear what’s worked for you. Have you found certain foods that help with digestion or relieve constipation? Drop a comment below and share your experience. And if you know a fellow caregiver or parent who could use this info, pass it along!

For more tips and real-life strategies, be sure to subscribe to my email list—I’ll send you simple, practical advice to make caregiving (and life in general) a little easier.