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Brown rice

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Swap out white rice for brown rice – your gut will thank you for it. Brown rice contains much more fiber, antioxidants, and vitamins compared to its white counterpart, while still retaining its great taste. For comparison, 100 grams of brown rice contains 1.6 grams of fiber, whereas the same measurement of white rice only contains 0.4 grams.


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Bananas can aid constipation to no end – so long as you pick the right bunch. You want to aim for ripe, slightly browning bananas to help your gut, filling your stomach with fiber. Choosing unripe bananas can worsen stomach issues due to their high starch content.


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When facing stomach woes, it’s best to stick to plain, simple foods. Crackers are a great choice to nibble on, helping to settle your stomach. However, ensure you only have a couple of the savory treats – feasting on too many crackers can slow down digestion, leaving you bloated.


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This sweet sauce can aid with all kinds of digestive issues, from constipation to diarrhea. Frequently adding some applesauce to your dinner can keep gut problems at bay, supplying your stomach with a constant source of fiber that your digestive system can easily break down.


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These delicious berries are a fantastic source of insoluble fiber, helping to maintain regularity in the digestive tract. Not only are blueberries good for your gut, they come with a whole host of antioxidants and vitamins, making them one of the healthiest foods out there.

Wholegrain cereal

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Porridge, muesli, bran flakes, and wheat-based cereals are all great choices to fend off any stomach issues. Their high insoluble fiber levels fend off water and add bulk to your stools, promoting regular movement in your digestive system. Sprinkle some blueberries or raisins over the cereal to gain even more gut-boosting effects.


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This fruit is one of the best foods out there to battle constipation. Just one medium-sized papaya contains a whopping five grams of fiber, keeping you regular. The fruit also contains high levels of potassium, calcium, and magnesium – aiding in all manner of health issues.

Kidney beans

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Consider chucking some kidney beans in your next meal. These powerful beans contain more than 10 grams of fiber per cup, making them one of the best sources of fiber available. They also contain a mix of soluble and insoluble fiber, aiding food movement through the intestines.


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Aside from giving us a much-needed energy boost, coffee can also help us to clear out our systems – due to the caffeine activating our gut muscles. Opt for plain coffee with no milk or cream for the best results, as overdoing it on dairy products may make digestive issues worse.


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Alongside being a tasty, healthy snack, apples can also aid in passing stools. The fruits contain pectin – a soluble form of fiber that turns into short-chain fatty acids in your gut. These acids attract water to your colon, helping to soften your poop, keeping constipation blues at bay.

Coconut water

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Ditch the fizzy drinks and introduce some coconut water into your diet. The drink is rich in several minerals, nutrients, and antioxidants – all of which help to battle symptoms of constipation. Coconut water also contains electrolytes, helping your body to function at top form.


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Figs are an amazing remedy against constipation, giving you fast results after eating just a few of the fruits. They’re loaded with fiber, aiding with bowel movement. Figs are also rich in vitamin B6 – a vitamin that indirectly eases digestion. If you aren’t a fan of the whole fruit, try dried figs for the same result.

Flax seeds


Flax seeds contain a high amount of fiber, making them a perfect choice if you’re experiencing any gut-related issues. These powerful seeds also contain a large quantity of omega-3 fatty acids, aiding heart health. Simply sprinkle some flax seeds over your morning cereal to reap their numerous benefits.


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When facing gut issues, it’s best to stick to plain foods, preventing your symptoms from worsening. Munching on some toast is a great choice to battle a backed-up gut – just ensure that you choose the right bread. Wholemeal or wholegrain toast with plain toppings is recommended for the best results.


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If you’re struggling to clear out your system, try snacking on some prunes. The sweet fruits contain a compound named sorbitol which acts as a natural laxative, along with a high level of fiber. If you aren’t a fan of eating prunes raw, opt for some prune juice.


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Avocados are rich in both fiber and magnesium – both vitally important when it comes to taking care of your gut. High in healthy fats, this sweet salad enables smoother, easier bowel movements. Spread half an avocado on some wholemeal toast or throw one in a smoothie to keep constipation at bay.


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Pears contain a high amount of water, helping to ease the digestion process and prevent possible constipation. To get more gut-boosting benefits from pears, ensure you eat the fruit raw – including the skin. Be aware that pears are a natural laxative, so don’t overdo it.


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These sweet, juicy treats can act as a constipation reliever, helping to clear out your system due to their high fiber content. Cherries also contain a slew of vitamins and anti-inflammatory nutrients, making them an all-round health booster that’ll keep your gut in tip-top shape.

Green tea

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Frequently sipping on some green tea helps to promote healthy bacteria growth in the gut, leading to a litany of benefits. The best type of green tea to drink is matcha – with the luminious-lime drink harboring a slew of gut-nourishing polyphenols. Green tea is also thought to boost mood, cognition, and brain function.


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When grapes reach your stomach, they produce short-chain fatty acids, acids which support intestinal health. Furthermore, the fiber within grapes acts as a prebiotic, boosting the nourishing effects of any gut-healthy bacteria. Eating just one portion of grapes a day can have long-lasting effects on your gut, protecting you from bouts of constipation.

Chia seeds

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Eating chia seeds can protect your stomach’s lining, keeping nasty illnesses at bay. High in fiber and omega-3 fatty acids, these powerful seeds are super easy to incorporate into your diet – simply sprinkle a handful over your cereal, or mix some in with your salad.


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These zesty fruits are high in tartaric acid, which helps to regulate flatulence, improves intestinal absorption, and promotes overall digestive health. Raisins are also thought to possess anti-inflammatory properties, keeping everything in your body running as it should. These sweet treats are found within muesli, which can also protect your gut.

Olive oil

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One way to achieve great gut health is to frequently consume good-quality olive oil. The ingredient boosts the immune response within your stomach’s lining, helping to prevent harmful bacteria from being absorbed into your body. Olive oil also reduces gastric acidity, calming the effects of gastritis.


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If your meals are rich in meat, ensure you introduce some kiwis into your diet. The fruit contains an enzyme named actinidin, which facilitates the breakdown of protein – allowing your body to efficiently digest the food type. Kiwis also support regular digestive movement, preventing you from becoming bunged up.


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Any form of leafy green harbors plenty of gut-boosting side effects, but spinach is arguably the most beneficial. Surprisingly, these greens contain a specific type of sugar that fuels the growth of healthy gut bacteria. Spinach is heralded as a superfood amongst foodies, making it a prime choice to incorporate into your diet.


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Don’t be put off by their acidity – these citrus fruits are hugely beneficial for your gastrointestinal health. Eating just one medium-sized orange will provide your gut with three grams of dietary fiber. Alongside warding off constipation, these fibers also keep your bowels healthy, while making you feel full for longer.


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Artichokes positively impact the composition of your gut’s gastrointestinal microbiota, helping to improve immunity, digestion, and nutrient absorption. These veggies can fend off both constipation and diarrhea, alongside reducing your risk of certain bowel cancers. Recent studies have shown that artichokes can even improve liver function, making them a superfood in their own right.

Sweet potatoes

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Eating just one cup of sweet potato can provide your body with 26% of your recommended daily fiber intake, making them a gut-boosting powerhouse. The delicious food also features high levels of the prebiotic oligosaccharide – which aids in balancing gut bacteria levels and promotes overall gut well-being.


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Cruciferous veg such as turnips are high in fiber, preventing constipation and promoting regularity for a fully-functioning digestive tract. Turnips can also help you feel fuller for longer while keeping your blood sugar levels stable. Exercise caution when eating these veggies, as overconsumption can lead to stomach pain.


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Ginger takes its name from gingerol, a natural component that benefits gastrointestinal motility – speeding up the rate at which food exits your stomach and reaches your intestines. Frequently gorging on ginger enables efficient digestion, ensuring food doesn’t linger in the gut. Ginger can also ease bloating, gas, and cramping.

Brussels sprouts

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This brilliant brassica boosts overall gut health, improving your body’s defenses against possible infection. Frequently eating Brussels promotes more regular bowel movements, along with lowering your risk of bloating, diarrhea, and irritable bowel syndrome. Brussels are also thought to reduce your chances of colorectal cancer.


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Cashews are the perfect snack to promote healthy gut function. Eating them on a regular basis offers fiber and anti-inflammatory compounds to your stomach, creating a thriving gut microbiome. Eating just four cashews a day is thought to protect against a slew of gastro-related issues.


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Sauerkraut is thought to be a gut healer, promoting healthy activity within your digestive tract. In fact, the fermented cabbage is even more effective at battling gut woes than any probiotic, containing up to 28 bacterial strains. As these strains are in food form, they’re more likely to reach your intestines intact.


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These small-but-mighty veggies contain a natural prebiotic that nourishes the beneficial bacteria found in your gut. This promotes a healthy balance of gut flora, keeping nasty illnesses at bay. Eating peas allows your gut to absorb key nutrients – such as vitamin A, iron, and thiamin – more effectively, boosting our immune systems.


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Unsurprisingly, watermelons contain high levels of water – an important part of digestion. These delicious fruits also can moderate traces of fiber. Paired together, the water content moves waste through your tract more efficiently, while the fiber helps to keep you regular. Snack on watermelon chunks throughout the day, or throw some in a smoothie to fend of any gut-related woes.


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It’s common knowledge that eating plenty of veggies does our bodies the world of good. Broccoli in particular is revered as a superfood, with numerous gut-boosting benefits. The veg serves as a fuel source for the healthy bacteria in your gut, improving your overall well-being. The powerful food also bolsters the lining of your intestines, while maintaining a balance in gut flora.

Pumpkin seeds

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Pumpkin seeds are a great source of fiber, keeping your bowel movements regular. They’re easy to include into your diet, too – just add some to your salad to reap their benefits. Be cautious of not over feasting, though, as eating too many pumpkin seeds can have adverse effects on the stomach.


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Chickpeas contain a soluble fiber called raffinose. This fiber is broken down by the good bacteria in your gut, allowing your colon to digest it effectively, boosting your gut’s health. Studies have found that eating a hefty dose of chickpeas enables faster, more regular bowel movements.


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This gut-boosting drink contains around 30 unique probiotics, all of which are known to improve gut health and aid the body’s digestive process. For best results, drink around one to two cups of kefir a day, along with other gut-boosting foods as part of a healthy, balanced diet.


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Studies have shown that crunching on carrots can fend off a slew of digestive and stomach issues, preventing problems such as gastric ulcers and bowel cancer. The veggies pick up any debris as they journey through your body, keeping the cells in your gut nice and healthy.