Experts Share the Top Food for Improved Digestion

Experts Weigh in on the Best Food for Digestion

Your digestive system plays a crucial role in breaking down food into essential nutrients like vitamins, minerals, and macronutrients. This system is fundamental to overall health, so we turned to gastroenterologists to find out their top recommendation for improving digestion.

Let’s get to know the experts: Dr. Trisha Pasricha, a gastroenterologist and assistant professor at Harvard Medical School, along with Dr. Supriya Rao, who works with Integrated Gastroenterology Consultants in Lowell, MA.

Experts argue that emphasizing a single nutrient can be more beneficial than focusing on specific foods. “The most critical thing for digestion is to increase fiber intake. Surprisingly, over 95% of Americans fall short on fiber,” explains Dr. Pasricha. Unlike proteins or fats, fiber isn’t broken down by the digestive system but instead nourishes the helpful bacteria in our gut, adds Dr. Rao. “These bacteria, when they metabolize fiber, produce short-chain fatty acids that promote gut health and help support the intestinal lining and reduce inflammation,” she notes.

There are various fiber-rich foods to consider, like beans, legumes, whole grains, fruits, and vegetables. Dr. Pasricha specifically highlights kiwifruit. “Research suggests that consuming two kiwis a day can aid digestion and alleviate constipation,” she remarks. A study in The American Journal of Gastroenterology highlights that kiwifruit’s high fiber content helps with water absorption, softening stools and increasing bowel movement frequency in those with constipation. Plus, kiwis are tasty and versatile, making them perfect for any meal or snack.

While upping your kiwi intake may benefit digestive health, Dr. Rao emphasizes the value of diversity in your diet. “Aim to enjoy a variety of colorful plant foods,” she encourages. “If your meals are vibrant, you’re on the right track!”