Managing gut symptoms like bloating can be a challenge, especially when it comes to trying to include enough fibre into your diet without triggering symptoms. However, not all high-fibre foods are created equal. Here are 10 gut-friendly options that are packed with fibre but gentle on the digestive system, and can help manage gut symptoms, including bloating.
1. Oats
Oats are a great source of soluble fibre, which can help regulate digestion and promote a steady release of energy throughout the day. It’s an excellent grain and breakfast choice is you suffer with gut symptoms.
2. Quinoa
Quinoa is a natural gluten-free grain that offers a balanced mix of fibre and protein. Its high fibre content supports healthy digestion, making it an excellent base for salads or side dishes.
3. Carrots
Carrots are packed with soluble fibre, particularly pectin, which is known for its mild effect on the digestive tract. Enjoy them raw, steamed or roasted for a versatile, gut-friendly snack.
4. Aubergine
Aubergine is rich in fibre and low in calories, making it a perfect addition to your diet. Its fibre content supports healthy digestion without irritating your gut, whether grilled, baked or sautéed.
5. Cooked spinach
Cooking spinach helps break down its fibres, making it easier to digest while still offering a significant fibre boost. It’s also packed with essential nutrients like iron and magnesium, which support overall gut health.
6. Sweet potato
Sweet potatoes are high in soluble fibre, which aids in digestion and helps improve gut health. Their natural sweetness and soft texture make them a comforting and nutritious choice.
7. Raspberries
Raspberries are one of the best sources of dietary fibre, and promote regular bowel movements.
8. Kiwi
Kiwi is not only delicious but also rich in fibre and prebiotics. Studies have shown that kiwi can help alleviate constipation, and therefore one of the most common reasons why someone is bloated. Check out my new book Why You Can’t Go should you want the full low down on treating constipation
9. Walnuts
These nuts are rich in fibre and healthy fats, supporting gut health while being easy on digestion when consumed in moderation.
10. Linseeds or flaxseeds
Linseeds are a powerhouse of fibre, particularly soluble fibre, which can help manage gut symptoms, especially bloating. They’re also rich in omega-3 fatty acids, which have anti-inflammatory properties beneficial for gut health.
Conclusion
Incorporating high-fibre foods into your diet doesn’t have to mean worsening IBS symptoms. These 10 foods provide the fibre your body needs while being gentle on your digestive system. Start adding them to your meals today, nice and slow, and experience the benefits of a healthier gut without the discomfort.
