If you suffer from common digestive complaints such as bloating or indigestion, you'll know that what you eat – and when you eat it – can make a big difference to how you feel. While it's always worth visiting your GP to rule out any medical conditions, paying close attention to your diet and lifestyle may help to ease your symptoms naturally.


Recent research into gut health has rapidly expanded our understanding of the important role of the digestive system in our overall well-being. Within our guts is a complex ecosystem of microbes called the microbiome, and studies have shown that what we eat and drink can hugely affect the diversity and population of the microbiome. You can read more about the research behind this in our guide to good gut health.

Our Healthy Diet Plans are designed to help promote digestive health and include plenty of probiotic and prebiotic ingredients to boost good gut bacteria. If you haven't already, sign up today to receive free online access to the plan.

Nutritionist Kerry Torrens shares her three top tips to improve your digestion, plus discover how the recipes from our latest Healthy Diet Plan can help you achieve your goal.

You'll find lots more bonus content from our experts which is designed to help you feel your best. Find out how to get more active, how to cut back on sugar and how to support your immunity.

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5 tips to improve your digestion

1. Eat mindfully

Woman looking in the fridge

Give your food the time and attention it deserves. Make a rule never to eat on the go, or when your attention is directed elsewhere. Take time to notice the textures and flavours of your food and chew it properly – the first step in digestion. Being distracted by TV, laptops or smartphones means that you're more likely to absent-mindedly snack.

Read more about how to eat mindfully.

2. Eat probiotics and prebiotics

Butterbean curry with brown rice and raita

Choose wisely, focusing on foods that supply good gut bacteria (probiotics) as well as the fuel these bacteria need to thrive (prebiotics). The black forest breakfast bowls in our Healthy Diet Plan are the perfect combination of yogurt and oats, which means they're rich in fibre that feeds beneficial gut bacteria.

Discover the top 15 probiotic foods that support gut health.

3. Eat lightly at night

Healthy chicken pad Thai noodles with fresh veg

If you're eating late, a lighter dinner can help to satiate hunger without making you feel uncomfortably full. The dinners in our Healthy Diet Plan are light and flavoursome, including this healthy chicken pad Thai.

Can't sleep? Here are 10 tips for improving your sleep hygiene.

4. Pack in plenty of plant foods

Puy lentil salad with beetroot and walnuts in a white bowl

Studies show that increasing the amount and variety of fruit, vegetables and fibre in your diet will help to support your gut health. This is because it feeds the beneficial bacteria in your gut and may improve digestion.

With our Healthy Diet Plan, you'll easily surpass the recommended 30 plant foods a week and you're guaranteed to hit your 5-a-day. Take this puy lentil salad with beetroots & walnuts, it's packed with fibre, vegan and gluten-free.

5. Find your favourite fermented foods

Black forest breakfast bowl topped with fruit and seeds

Most fermented foods contain bacteria that have a potential probiotic effect. These bacteria may help restore the balance in your gut and alleviate any digestive issues. From kefir and kimchi to miso and sauerkraut, there are lots to choose from. Read our list of the 12 healthiest fermented foods. Our black forest breakfast bowls are made using yogurt, so give it a try.

Find out more about our latest Healthy Diet Plan.

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All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Any healthy diet plan featured by BBC Good Food is provided as a suggestion of a general balanced diet and should not be relied upon to meet specific dietary requirements. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

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