Your Grocery List for Better Digestion

Better digestion begins with what’s on your plate—and often, what’s on your plate starts with what’s in your grocery cart. Stock up on the ingredients from this list to improve everything from regularity, to bloating, to gut microbiome balance.

THE PRODUCE AISLE

• Leafy Greens: High in fiber and magnesium, which supports bowel regularity and gut motility.
• Ginger Root: Contains gingerol, which stimulates digestive enzymes and reduces inflammation.
• Avocados: Rich in fiber and monounsaturated fats, which lubricates the intestines and supports microbiome diversity.
• Bananas: High in inulin (a prebiotic fiber), which feeds beneficial gut bacteria.
• Papaya: Contains papain enzyme, which helps break down protein and reduces bloating.
• Fennel: Contains antispasmodic compounds, which relax the gut muscles and ease gas.

THE CANNED, GRAINS, AND DRY GOODS AISLE

• Lentils and Chickpeas: Contain resistant starch and fiber, which improves stool bulk and feeds short-chain fatty acid–producing bacteria.
• Oats (Rolled or Steel-Cut): Contain beta-glucan fiber, which slows digestion, stabilizes glucose, fuels the gut lining.
• Fermented Veggies: Filled with probiotics + enzymes, which boost microbial diversity and digestion.
• Ground Flaxseed: Contain both soluble and insoluble fiber to regulate motility and feed gut flora.
• Whole Grain Sourdough: Naturally fermented, which lowers its gluten content and improves its digestibility.
• Quinoa: High in fiber and magnesium, which supports peristalsis and energy metabolism.

THE REFRIGERATED AISLE

• Plain Coconut Yogurt: Contains dairy-free probiotics, which improve gut flora balance.
• Peppermint or Ginger Tea: Relaxes GI muscles, and reduces bloating and nausea.
• Kombucha (Low Sugar): Contains live cultures and organic acids, which support microbial balance and digestive enzyme activity.

THE NUTS, SEEDS, AND SPICE AISLE

• Pumpkin Seeds: Rich in zinc, which aids digestive enzyme production and gut barrier integrity.
• Chia Seeds: Contain mucilaginous fiber, which forms a soothing gel that promotes regularity.
• Almonds: Contain prebiotics and polyphenols, which feed bifidobacteria and support gut health.
• Turmeric: Contains curcumin, which is anti-inflammatory and helps maintain gut lining integrity.
• Cinnamon: Is antimicrobial, a blood sugar stabilizer, and supports microbial balance.