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Daily Habits to Improve Digestion: Best Foods, Drinks, Supplements & More

By Jill Levy

March 12, 2025

You’ve heard it before: A healthy gut and digestive system is the foundation of overall health. 

How can you help improve your digestion? When it comes to improving your gut health and taking care of your digestive system, eating the right things and avoiding the wrong ones is priority No. 1.

By focusing on following a diet full of gut friendly foods and drinks first and foremost, plus taking certain supplements for your gut that support a healthy microbiome, you can greatly enhance your ability to digest foods without experiencing issues like occasional gas and bloating. There are also several other habits to consider for improving digestion, such as adopting certain types of exercise, lowering stress levels and not eating late at night. Let's explore.

What is the digestive system?

The digestive system describes a group of organs and tubes spanning from the mouth to the anus. The entire system can be up to 30 feet long (or about 10 meters). Digestion takes place throughout this system and all along the gastrointestinal tract. It begins as soon as you start chewing something — and even as you imagine yourself eating, which stimulates saliva production.

The digestive system includes these organs and “accessory organs”: mouth, esophagus, pharynx (throat), stomach, small intestine, large intestine, rectum, anus, salivary glands, liver and pancreas.

What are the main roles of the digestive system? It's constantly working and has many essential functions which keep us alive, including:

• Breaking down foods into smaller particles, such as glucose, amino acids and fatty acids.

• Producing enzymes and other substances that aid in digestion. (These enzymes can also help to reduce bloating.)

• Absorbing nutrients into the bloodstream so they can be sent to cells and used for energy.

• Eliminating waste.

Stages of digestion

Digestion begins inside of the mouth, where food is chewed and mixed with saliva, then continues through the stomach and intestines, where food is broken down further to allow nutrients to be absorbed. Waste products that aren’t needed are then eliminated.

The process of digestion can be divided into these main stages:

• Ingestion: Stage in which food is mixed with saliva that contains digestive enzymes.

• Propulsion: Food is chewed and partially digested food, then propelled down the esophagus and into the stomach through a process called peristalsis.

• Digestion: Stomach acid and enzymes mix to continue breaking down nutrients. Partially digested food is then passed into the small intestine where it is further broken down by enzymes from the pancreas and bile from the liver. This stage is where most of the nutrient absorption occurs. In the large intestine, water and electrolytes are absorbed. 

• Elimination: Once the food has been broken down and the nutrients have been absorbed, the remaining material is passed into the large intestine and then eliminated.

How long does digestion take?

What most of us think of as “digestion,” which occurs in the stomach, takes place for an average of two hours. However, the entire digestive process takes a lot longer. On average, food takes about two to three days to pass through the digestive system fully. 

How long it takes for food to be digested depends on what you’ve eaten, including how much food, the specific ingredients, and the combination of nutrients you’ve consumed. Even an individual's age and overall health impact how quickly digestion occurs. For instance, certain circumstances can also slow down or speed up the movement of food through the gut.

For example, diets that are high in fiber, protein and healthy fats cause you to feel fuller for longer because they take a greater amount of time to break down than sugary, refined foods. Sugar is absorbed into the bloodstream quickly, but protein takes the longest to be fully broken down. 

Daily habits to help improve digestion

Now that you know how digestion occurs, let’s look at the best foods for digestion, drinks and supplements that support gut health, unhealthy foods to avoid and other habits to adopt or shed.

Of course, you should always consult your healthcare professional prior to beginning any new diet or lifestyle regimen, including supplementation. 

1. Eat more of these foods

What are the best foods for gut health? These include foods that are unprocessed (in their natural states), full of essential nutrients and unlikely to cause negative digestive effects — they're also what should be on any gut health grocery list.

It's worth noting that everyone's gut is different; some foods may be beneficial for one person but not for another. Generally speaking, some of the best foods for digestive health include:

• Fiber-rich foods: Foods high in fiber, such as fruits (berries and avocados are best), vegetables (like broccoli, carrots, beets, collard greens, Brussels sprouts and artichokes), whole grains (like oats, quinoa and whole wheat pasta), seeds (like chia seeds and flax seeds) and legumes (like lentils, chickpeas and black beans), can help keep the digestive system regular and prevent constipation. They also act as prebiotics, feeding the beneficial bacteria in the gut, which is important for maintaining a healthy balance of gut microbiota.

• Probiotic foods: Probiotic (or fermented) foods, such as yogurt, kefir, sauerkraut, kimchi and tempeh, are rich in probiotics, which are beneficial bacteria that can help to repopulate the gut with healthy microorganisms. Eating probiotic foods can help improve overall gut health and promote a healthy immune system. These are typically easy-to-digest foods as well.

• Prebiotic foods: Unlike probiotics, which are live beneficial bacteria found in certain foods or supplements, prebiotic foods are non-digestible fibers and compounds that serve as a food source for these beneficial bacteria. These foods include raw dandelion greens, raw leeks, raw onions, underripe bananas and apples with skin.

• Leafy greens: Leafy greens such as spinach, kale and broccoli are high in antioxidants, minerals and vitamins that are essential for gut health. They also often contain high levels of folate, and can help to support the growth of beneficial bacteria in the gut.

• Omega-3 foods: Fatty fish such as salmon, sardines and mackerel are high in omega-3 fatty acids, which contribute to a healthy response to inflammation and promote an overall healthy gut. Nuts, seeds, free-range eggs and grass-fed beef also contain omega-3s, although fish (or omega-3 supplements such as fish oil) is the best source.

• Lean protein: Lean cuts of meat like chicken breast, lower fat ground turkey and beef, and flank steak and top sirloin are easier to digest than high-fat protein, especially fried foods like fried chicken but also meats like bacon, ribeye steak, lamb and duck. These foods can trigger contractions of the colon and promote the wrong kind of colon bacteria.

• Low-fructose fruits: Fructose, aka fruit sugar, can cause both bloating and gas, so you may consider lowering your intake of high-fructose fruits like apples, pears and mangos. Citrus fruits and berries contain less fructose and typically don't spur as much digestive issues. Bananas are also a good option because they're low in fructose and contain inulin, which helps good bacteria in the gut to flourish. Another low-fructose tropical fruit also helps digestion, and it's papaya. Containing a digestive enzyme called papain, it helps break down protein fibers and can ease occasional constipation and bloating.

• Ginger: Ginger has been shown to help reduce occasional bloating, steady the stomach and promote abdominal comfort. It also has beneficial properties that can help to promote overall health. 

• Peppermint oil: Peppermint oil is an essential oil that contains the menthol compound called menthol, which can ease occasional constipation, bloating and stomach upset. Studies indicate that peppermint oil can help relax the muscles of the digestive tract and help speed up food traveling through the digestive system.

2. Add some of these drinks to your daily routine

What are some of the best gut support drinks as well as probiotic drinks?

• Water: Drinking enough water to stay hydrated is essential for maintaining proper digestion and relieving occasional constipation. It helps to keep food moving smoothly through the digestive system and also helps to flush out toxins.

• Tea: Herbal teas such as ginger, peppermint and chamomile can help to soothe the stomach and reduce occasional bloating. They also have antioxidant properties that can help to promote an overall healthy gut.

• Kombucha: Kombucha is a fermented tea that is rich in probiotics. Drinking kombucha can help to repopulate the gut with beneficial microorganisms, which can improve overall gut health and support healthy immune system function.

• Kefir: Kefir is a fermented dairy drink that is considered one of the most concentrated food sources of healthy bacteria. It’s typically higher in probiotics and lower in lactose than milk, which could make it a better choice for those who are sensitive to lactose.

• Coconut water: Coconut water is hydrating plus a good source of electrolytes such as potassium, which can help to regulate hydration and promote regular bowel movements.

• Bone broth: Bone broth is made by simmering bones and connective tissues, which are full of minerals and collagen protein. Collagen can help support the integrity of the gut lining and also contains minerals such as calcium, magnesium and phosphorus. You can make your own bone broth or use something even more convenient (and with more protein) like Ancient Nutrition’s Bone Broth Protein.

• Aloe vera juice: Aloe vera juice contains compounds that can help to reduce irritation in the gut. It also has a laxative effect that can help to fight occasional constipation and promote regular bowel movements.

• Super green drinks: Most green superfood powders contain a variety of dried greens, in addition to dried algae, berries and herbs. They're often brimming with nutrients, including phytochemicals and antioxidants, that can help the gut. They help support healthy digestive function and can reduce occasional constipation and bloating.

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3. Consider these digestion friendly supplements for your supplement routine

How can you promote your gut health and digestion with help from supplements? Try taking the gut health supplements below, which support a healthy gut and gut lining, healthy microflora, and healthy elimination:

Probiotics

Probiotics are beneficial bacteria that can help to populate the gut with “friendly” microorganisms, thereby promoting overall gut and immune system health and functions. Probiotics can reduce occasional constipation, for example. Probiotics are available in supplement form and can be found in fermented foods, too.

SBO (soil-based organism) probiotics supplements contain hardy microbial strains that are capable of making their way to the right place in the gut. Try Ancient Nutrition's SBO Probiotics Gut Restore formula to help reduce occasional constipation, gas, and bloating and support healthy bowel transit time and elimination. You may also want formulas for women or men, or even once dailies. See more here.

Bovine colostrum

One of the original superfoods, bovine colostrum is loaded with nutrition and antibodies, like the first milk created by mammals after childbirth. Designed for gut and immune system health support, this “liquid gold” is thicker, yellowish and more nutrient-filled than regular milk. You can mix a scoop of Ancient Nutrition’s unflavored Colostrum powder or lemon bar flavor with 8 ounces of cold water.

Collagen

Collagen supports gut health because it contains amino acids that aid in gut and gut lining health. Other benefits of supplementing with Multi Collagen Protein include supporting healthy joints, ligaments, skin and hair. If you’re specifically seeking digestive support, try Ancient Nutrition's Multi Collagen Protein Gut Restore capsules that also feature probiotics.

Fiber and prebiotics

Prebiotics, which are found naturally in high-fiber foods such as grains and vegetables, and are non-digestible carbohydrates that feed healthy bacteria in the gut. They can be taken in capsule or powder forms to help with elimination and maintenance of healthy gut flora. They’re especially beneficial when combined with probiotics since the two work together to maintain a balanced microbiome.

Ancient Nutrition's Organic Fiber (available in pineapple mango and raspberry lemonade flavors) is a gentle-acting, easy-to-mix fiber powder. It features certified organic and non-GMO ingredients like acacia fiber (a prebiotic) and konjac root, both of which are full of soluble fiber. It also contains a SBO probiotic strain called Bacillus coagulans for additional gut support and improved nutrient absorption.

Containing 5 grams of fiber per serving, Organic Fiber contains a long list of benefits. It reduces occasional constipation, gas and bloating, in addition to occasional abdominal discomfort. It promotes proper digestion, a feeling of fullness (satiety) and intestinal well-being. It supports regularity, healthy digestive function, colon health, immune system health and healthy, normal gut motility.

Digestive enzymes

To complement the enzymes that your body naturally makes, you can take digestive enzyme supplements to assist in nutrient absorption and elimination and to help relieve symptoms of flatulence, abdominal distention, and discomfort. Ancient Nutrition’s Digestive Enzymes capsules are formulated with fermented mushrooms, botanicals, enzymes, and probiotics for widespread gut-related benefits.

4. Avoid these foods

Some foods can be difficult to digest because they are made with highly processed or synthetic ingredients or because they can negatively impact the gut. Among the worst foods for gut health include:

• Highly-processed foods: Processed and ultra-processed foods often contain added sugars, sodium and preservatives, all of which can contribute to inflammation and disrupt the balance of the gut microbiome.

• Foods with refined and trans-fats: Foods that are high in saturated fats, such as fried foods and many vegetable oils, can slow down digestion and cause stomach discomfort. They also tend to be processed, high in calories, and can lead to weight gain and other issues.

• Sugary foods: Too much added sugar can feed the types of microbes in the gut that we want to avoid. It’s best to enjoy fruit instead and avoid sugary drinks, desserts and packaged snacks.

• Dairy products: While some people can digest dairy well, not everyone can. Dairy products such as milk, cheese and ice cream can be difficult to digest for those who are lactose intolerant. They may experience symptoms such as temporary bloating or gas after consuming dairy.

• Gluten-containing foods: Foods that contain gluten, such as wheat, barley and rye, can cause problems for people with gluten sensitivity. They can negatively impact the gut lining and more.

• Artificial sweeteners: Artificial sweeteners can cause temporary gas and bloating, while also disrupting the balance of the gut microbiome.

• Acidic and spicy foods: Spicy foods can cause some people to experience temporary heartburn and indigestion. However, for those who can tolerate spicy foods, they’re otherwise typically healthy.

5. Avoid these drinks

Sugary drinks, alcohol and drinks containing artificial sweeteners and excessive caffeine can disrupt the gut microbiome and cause digestive issues.

• Soda, sweet tea and lemonade: These drinks are very high in sugar and can promote unhealthy levels of inflammation and even disturb the balance between the good and bad bacteria in the gut.

• Energy drinks: While very popular these days, these slim cans of "energy" are jacked full of caffeine (often equaling around three cups of coffee) and other stomach-affecting ingredients. They can cause a buildup of acid as well as unhealthy levels of inflammation along with jitters and stomach upset.

• Carbonated drinks: Say it ain't so! While a limited amount or carbonated drinks such as water can be okay for the gut, drinking over 10 ounces of these drinks too often can cause some stomach distress in some people.

• Alcohol: While the occasional glass of wine may be okay, routinely drinking alcohol can throw off the gut microbiome balance between good and bad bacteria and cause unhealthy levels of inflammation.

• Drinks with artificial sweeteners: These drinks, too, can lead to bloating and gas in part because of gut microbiome disturbance.

6. Eat slowly and chew your food well

When you start eating and chewing your food, your digestion begins. Chewing the food helps break down the food into particles that your digestive enzymes can deal with more easily. When you chew, you generate saliva that helps break down the proteins, carbohydrates and fats in your meal or snack.

However, eating too quickly and not chewing your food enough can great multiple digestive issues, including poor nutrient absorption and forcing your digestive system to work harder.

7. Exercise regularly

To improve your digestion, you also want to make sure you're moving enough. Being too sedentary can slow down the digestive process and even cause occasional constipation. In addition, it can decrease the diversity and function of the gut's beneficial bacteria.

Exercise and movement, in contrast, can help get food moving through the digestive system. What kind of exercise? Well, studies indicate that less strenuous and more moderate exercise can speed up digestion while more intense and longer bouts may slow it down. Therefore, consider walking and low-impact exercise to help your digestion.

8. Get a handle on your stress

Stress can negatively affect the digestive system. A discombobulated GI tract can actually send signals to the brain while a stressed brain can also send signals to the gut. For example, many studies show that the gastrointestinal (GI) tract is sensitive to emotion, such as when certain feelings in the brain like being elated or mad can affect the gut.

Leveraging techniques like exercise, therapy and meditation can help soften the impact that stress has on the gut-brain axis. Exercise like yoga, forest bathing and enjoying group fitness all appear to help lower stress levels. Different types of meditation and deep breathing exercises can lower stress and promote relaxation, positively assisting with gut health.

9. Don't eat late at night

Last but not least, try to avoid the habit of eating late at night. Lying down soon after you've had that late night dinner or snack or dessert? It can cause indigestion and heartburn.

Instead, your torso needs to be relatively erect after you've eaten, for gravity helps direct the food to move in the right direction in your digestive system. Ideally, finish eating your foods at least three hours before you go to bed.