Nutrition for Digestive Health Cheatsheet

Key Nutrients for Digestion

• Dietary Fiber: Promotes regular bowel movements; found in fruits, vegetables, whole grains, legumes
• Probiotics: Beneficial bacteria that support gut flora; found in yogurt, kefir, sauerkraut
• Prebiotics: Fiber that feeds probiotics; found in garlic, onions, asparagus, bananas
• Water: Essential for digestion and preventing constipation

Foods to Include

• High-fiber fruits and vegetables (berries, apples, carrots)
• Whole grains (oats, brown rice, quinoa)
• Fermented foods (yogurt, kimchi, kombucha)
• Legumes (beans, lentils, chickpeas)
• Healthy fats (olive oil, avocado)

Foods to Limit or Avoid

• Processed and fried foods
• Excessive sugar and artificial sweeteners
• High-fat fast foods
• Excessive caffeine and alcohol

Lifestyle Tips for Better Digestion

• Eat meals slowly and chew thoroughly
• Maintain regular meal times
• Stay hydrated throughout the day
• Manage stress as it affects gut health
• Engage in regular physical activity