Best Foods for Gut Health: 13 Foods to Improve Digestion

Millions of people worldwide struggle with gut health issues like gas, bloating, constipation, and diarrhea. Irritable bowel syndrome (IBS) is one of the most common digestive conditions in the United States, affecting between 10 and 15% of people. Gut health issues can significantly impact your overall health, and some research even indicates that conditions like IBS are linked with mental health conditions like depression and anxiety.

However, spend even five minutes online, and you'll be bombarded with supplements, cleanses, and protocols promising to reset your digestive system and cure your gut symptoms once and for all. But one of the best ways to address common gut health concerns is to choose foods that support gut function. While changing your diet may not be as "trendy" as what influencers promote on social media, it can be one of the most effective ways to manage gut symptoms.

Read on to learn about 13 nutrient-dense foods that support a healthy gut microbiome and digestive system function, plus the science behind why these foods are so effective at improving digestive function and comfort.

What Are the Best Foods for Gut Health

While many people turn to probiotic supplements to improve their gut health, the foods you eat can have a significant impact on your gut microbiome and improve gut health.

The best foods for gut health are typically fiber-rich foods (especially prebiotic fiber, which acts as food for your gut microbiome) or probiotic foods (such as fermented vegetables containing healthy bacteria and yeasts). Additionally, foods rich in polyphenols and healthy fats can reduce inflammation and promote a healthy immune system, contributing to a healthier digestive tract.

While many people assume that following a vegan diet is the "best" diet for gut health, there are many animal-based foods that can promote a healthy gut. Additionally, the Mediterranean diet has been shown to reduce IBS symptoms, even though it is not fully plant-based.

Here are 13 gut-friendly foods to consider adding to your diet:

• Whole grains

• Leafy greens

• Lean protein

• Yogurt

• Kefir

• Kimchi

• Miso

• Kombucha

• Almonds & walnuts

• Olive oil

• Avocado

• Brussels sprouts

• Green peas

We'll review why these foods are so beneficial for gut health in more detail.

Whole Grains

Whole grains are grains that contain all three natural parts of the grain kernel—the bran, germ, and endosperm. The bran is the outer layer and is rich in fiber, B vitamins, and antioxidants. The germ is the inner core of the grain and contains vitamins, minerals, and healthy fats. Finally, the endosperm is the middle layer containing starchy carbohydrates and some protein. 

In contrast, refined grains, such as white flour or white rice, have the bran and germ removed, leaving only the endosperm. This strips the grains of much of their fiber and micronutrients.

When choosing grains, it's often recommended to choose whole grains at least half of the time to ensure you're getting enough essential nutrients, including fiber, B vitamins, and minerals (like magnesium and selenium). Refined carbohydrates that you typically find in processed foods typically lack the fiber needed to support a healthy gut microbiome and overall gut health and function.

Here are some examples of whole grains to consider adding to your diet:

• Brown or wild rice

• Rolled oats

• Whole wheat bread, bagels, or English muffins

• Whole wheat pasta

• Barley

• Rye

• Bulgur

• Farro

• Quinoa

• Buckwheat

• Popcorn

Since grain products make up a large portion of Western diets, choosing whole grains more often is an excellent way to ensure your gut is getting the fiber it needs to function optimally. Most people need at least 25 grams of fiber per day to keep things running smoothly. If you're following low-carbohydrate diets like the ketogenic (keto) diet or the Paleolithic (Paleo) diet, there's a good chance you're missing out on the fiber needed to support gut health. 

Here are some tips for incorporating more whole grains into your diet:

• Switch to brown rice or wild rice 

• Try whole wheat pasta instead of white pasta

• Eat rolled oats for breakfast

• Snack on air-popped popcorn

• Experiment with less commonly-used grains, like bulgur, farro, quinoa, and buckwheat

Overall, eating more whole grains has many health benefits. It supports proper gastrointestinal function by improving gut motility and transit (the movement of waste through the digestive tract) while also promoting a healthy microbiome. 

In addition to their gut health benefits, eating more whole grains (along with other nutrient-dense foods) is associated with lower rates of chronic disease, including heart disease, type 2 diabetes, and certain cancers. 

Leafy Greens

Leafy greens are one of the most nutrient-dense foods on the planet and are rich in fiber, folate, iron, potassium, magnesium, calcium, and vitamins A, C, E, and K. They also contain antioxidants to help protect cells from damage by unstable molecules called free radicals.

When people think of leafy greens, they often picture spinach or kale, but there are many others to enjoy, including:

• Romaine lettuce

• Arugula

• Swiss chard

• Collard greens

• Mustard greens

• Bok choy

In addition to their fiber and micronutrient content, leafy greens also contain prebiotics (food for your gut microbiome). A small 2023 study found that daily kale consumption increased the population of certain healthy bacteria and reduced the population of some harmful bacteria. It also improved bowel movements in women with constipation. This is likely due to a combination of the insoluble fiber increasing stool bulk and the microbial production of butyrate, a short-chain fatty acid that promotes bowel movements and improves overall gut health. 

Leafy greens are easy to incorporate into everyday meals and can be a simple way to prevent nutritional deficiencies. Salads are an obvious choice, but leafy greens can also be sauteed or steamed as a side dish, blended into smoothies, or added to soup, stews, curries, pasta, or grain bowls. To prevent them from going bad, chop them up and freeze them. While frozen leafy greens can't be used in salads, they can easily be added to smoothies or hot meals.

Lean Protein

Choosing lean protein sources over fatty cuts of meat is particularly important for people with IBS because eating large amounts of fat can trigger colon contractions, which may cause cramping and diarrhea in some people. Foods high in saturated fats can also increase the risk of developing metabolic diseases like type 2 diabetes and heart disease.

Some lean proteins include:

• Tofu

• Tempeh

• Shrimp

• White fish (like cod, sole, and tilapia)

• Skinless chicken breast

• Skinless turkey breast

• Legumes (like beans, chickpeas, and lentils)

• Low-fat Greek yogurt

• Low-fat cottage cheese

Including a lean protein source at each meal helps ensure you meet your protein requirements while minimizing digestive issues. However, increasing your intake of legumes, which are high in fermentable fiber as well as protein, can cause gas and bloating, so it's best to start with a small amount or use digestive enzymes that can break down the galacto-oligosaccharides (GOS) to reduce digestive upset. 

Not sure how to incorporate these lean proteins into your diet? Here are some easy ideas:

• Add lentils or chickpeas to soups, salads, or pasta

• Stir beans into rice dishes

• Enjoy cottage cheese on whole wheat toast, topped with sliced tomatoes

• Stir-fry tofu with bell peppers, onions, and carrots

• Use hummus or white bean spreads instead of mayonnaise

• Enjoy roasted chickpeas as a snack

• If eating red meat, choose lean cuts (such as sirloin or tenderloin)

Prioritizing lean protein options low in saturated fats over processed foods, fried foods and red meat can help you meet your protein goals while supporting your digestive system, improving symptoms of an unhealthy gut, reducing IBS flare-ups, and lowering your risk of metabolic disorders.

Yogurt

While yogurt is made by fermenting milk with bacterial cultures, not all yogurt contains probiotics (beneficial bacteria). This is because many yogurts are heat-treated (pasteurized) after fermentation to kill harmful bacteria that may be present. However, this process also kills the helpful bacteria.

Yogurt only contains probiotics if it has live and active cultures at the time you eat it. If you're looking for a yogurt containing probiotics, look for the words "live and active cultures" on the label. Some brands will also list the type of bacteria present (often Lactobacillus or Bifidobacterium). 

Several studies show that yogurt can benefit overall gut health and IBS management. A 2017 study found that eating two cups of homemade yogurt daily for at least six months led to remission of IBS symptoms in more than 90% of participants. Yogurt can also promote immune health by positively influencing the gut microbiome and strengthening the intestinal barrier. Yogurt is often better tolerated by people who have trouble digesting lactose, as much of the lactose is broken down during fermentation.

When choosing yogurt, select a variety with minimal added sugar, as a high-sugar diet may worsen gut symptoms. However, plain yogurt often has quite a tart flavor, so if you're not used to eating plain yogurt, try mixing it half and half with flavored yogurt or adding berries and a drizzle of honey or maple syrup to reduce the tartness.

Here are some easy, flexible tips for incorporating yogurt into your diet:

• Add fruit and nuts/seeds to yogurt for breakfast

• Use yogurt in fruit smoothies for protein and creaminess

• Use plain yogurt in place of sour cream 

• Use plain yogurt in marinades

For higher-protein options, choose Greek- or Icelandic-style yogurt. If you experience lactose intolerance, choose lactose-free yogurt or take lactase enzymes before eating yogurt to reduce digestive side effects.

Kefir

Kefir (pronounced "kuh-feer") is a fermented drink made by combining kefir “grains” (which contain healthy bacteria and yeasts) with milk. The bacteria and yeasts ferment the sugars in the milk, producing a tangy, slightly effervescent drink.

Kefir's primary gut health benefits come from its probiotic content, which supports a healthy gut microbiome. Animal studies suggest that kefir may also protect against colorectal cancer, although further research in humans is needed. It also has an antimicrobial effect against certain harmful bacteria. Finally, the fermentation process increases the content of several vitamins and minerals, including vitamin B1, vitamin B12, vitamin K, and folic acid. 

While kefir contains some lactose, most of it is broken down during fermentation, so it's often better tolerated than other dairy products. Still, it's best to start with a small portion to see how your body reacts. 

Not sure how to use kefir? Here are some ideas:

• Blend with fruit and nut butter for a gut-friendly smoothie

• Use plain kefir in cold soups, creamy dressings, or sauces

• Mix with chia seeds and let thicken overnight for a fiber- and probiotic-packed pudding

Like yogurt, kefir comes in flavored and unflavored options. If you're watching your sugar intake, choose an unflavored version, which typically doesn't contain added sugar. 

Kimchi

Kimchi is a fermented vegetable dish commonly eaten in Korea. It's made with cabbage, garlic, ginger, chili peppers, and salt, and its natural fermentation process means it contains live beneficial bacteria. However, not all store-bought kimchi contains live probiotics—look for unpasteurized products labelled "naturally fermented" to ensure you choose a product with live active cultures and can reap the benefits of eating probiotics. 

In addition to probiotics, kimchi also contains fiber and other plant compounds that support digestive health. The cabbage used in kimchi production is a cruciferous vegetable and contains sulfur compounds that may protect against certain cancers and inflammatory bowel disease when broken down by the gut microbiome. Because the fermentation process breaks down much of the fiber, kimchi may be easier than other high fiber foods to digest for many people. 

Here are some ways to eat kimchi:

• As a side dish with lean proteins

• Added to salads or grain bowls

• Served with scrambled or fried eggs

• Mixed into rice or noodle dishes

Kimchi has a strong flavor and is high in sodium and spice, so start with small portions, particularly if you have a sensitive gut. 

Miso

Miso is a fermented paste made from soybeans, salt, and a fermentation starter called koji (bacteria cultured on rice or barley). It's a staple in Japanese cuisine and ranges in flavor from mild to deeply savory (umami).

Since miso is fermented, it contains beneficial bacteria that support gut health. It also contains prebiotics from the soybeans that help feed your existing gut bacteria. Some research suggests that the protein found in miso can neutralize lipopolysaccharide (LPS), a compound produced by certain bacteria that promotes intestinal inflammation. 

People who consume miso soup daily may also have a reduced risk of developing gastrointestinal illnesses like gastritis and ulcers. This may be because one of the isoflavones (plant compounds) found in miso can inhibit Helicobacter pylori activity (a bacterium commonly associated with stomach ulcers). 

Miso can be incorporated into your cooking in a variety of ways, including:

• Stirred into warm water to make miso soup

• Whisked into salad dressings or sauces

• Mixed into dips or spreads

• Used as a marinade for fish

Keep in mind that high heat can kill the beneficial bacteria in miso, so it's best to add it at the very end of cooking to minimize exposure. Additionally, miso is high in sodium, so a little goes a long way (think of it as a flavor booster rather than a main ingredient).

Kombucha

Kombucha is a fermented drink made from brewed tea, sugar, and a starter culture called SCOBY (symbiotic culture of bacteria and yeast). As the tea ferments, bacteria and yeasts consume most of the sugar, producing organic acids and carbonation (bubbles).

Both good bacteria and yeasts, as well as the organic acids produced during fermentation, can support a healthy digestive system (choose unpasteurized products to ensure they still contain live microbes). Kombucha also contains polyphenols, with the polyphenol content increasing during fermentation. Polyphenols act as prebiotics and protect cells against oxidative stress (damage caused by harmful free radicals). 

You can enjoy kombucha on its own as a fizzy drink. However, since many varieties contain added sugar (even after fermentation), people looking to reduce their sugar intake may prefer to mix kombucha with plain seltzer to reduce the amount of sugar per serving, make the flavor less intense, and stretch one bottle into multiple servings.

Almonds & Walnuts

Almonds and walnuts provide a mix of fiber, healthy fats, and plant compounds that support both gut health and overall health. 

Fiber is mainly found in the nuts' skins and supports regular digestion. A study of people with type 2 diabetes found that a low-carbohydrate diet supplemented with almonds led to positive changes in the gut microbiome. Similar results were found in healthy people who consumed walnuts daily. This study found that eating walnuts daily for eight weeks led to increases in beneficial bacteria (such as Bifidobacteria) and reductions in harmful bacteria. Notably, eating walnuts led to increases in butyrate-producing bacteria. Butyrate is a short-chain fatty acid that serves as a fuel for cells in the large intestine and promotes a healthy gut barrier. 

Nuts are also a good source of healthy fats. Almonds provide mostly monounsaturated fats, while walnuts are rich in plant-based omega-3 fatty acids. Studies in mice have found that walnut oil reduces inflammation and may also support a strong gut lining by reducing gut "leakiness."

Finally, both almonds and walnuts contain plant compounds called polyphenols. They have antioxidant properties that may protect against cellular damage caused by free radicals. Additionally, research shows that polyphenols can act as prebiotics (food for your good gut microbes).

Grabbing a handful of almonds or walnuts makes for a quick on-the-go snack, but you can also incorporate them into your diet by adding them to a fruit-and-yogurt parfait, topping salads and grain bowls with chopped almonds or walnuts, or adding almond butter or chopped walnuts to smoothies or baked goods.

Olive Oil

While olive oil doesn't contain fiber or probiotics, its monounsaturated fat and polyphenol content can support a healthy gut. Olive oil, along with whole grains, legumes, fruits, and vegetables, is a key component of the Mediterranean diet, which has been linked to a reduced incidence of insulin resistance, autoimmune diseases, and metabolic disorders such as type 2 diabetes and heart disease.

A small study comparing the effects of extra-virgin olive oil (EVOO) and canola oil on gut symptoms in people with ulcerative colitis found that those who consumed EVOO had lower inflammatory markers and fewer symptoms, including bloating, constipation, urgency, and incomplete bowel movements. The polyphenols in olive oil reduce inflammation and may also act as prebiotics, both of which can support overall gut health. 

Olive oil can also help soften stool and lubricate the intestines, supporting more regular bowel movements for people experiencing constipation. However, this doesn't replace the need for adequate fiber or fluids in constipation management. Rather, think of it as a supportive tool. 

Different types of olive oil have different applications in the kitchen. EVOO is best for low- to medium-heat cooking. Combine it with balsamic vinegar for a quick dressing, drizzle it over cooked vegetables or whole grains, or use it as a finishing oil. If you're cooking at higher temperatures, choose "light" olive oil, which has a higher smoke point.

Avocado

Avocado is rich in fiber, potassium, and healthy fats, and can fit into a gut-friendly diet with the right portions.

A single avocado contains almost 14 grams of fiber, which supports digestion and regularity while nourishing your good gut microbes. Avocado is also rich in monounsaturated fats. A small study in rats found that eating avocado reduces colon inflammation, highlighting its potential role in treating inflammatory diseases like Crohn's disease and ulcerative colitis. However, more research in humans is needed.

One benefit of avocado is that, compared to other fruits, it's relatively low in fructose, reducing the risk of gas from fructose malabsorption. However, it contains a unique sugar alcohol (polyol) called perseitol, which may cause bloating, gas, or discomfort in individuals sensitive to other polyols, such as sorbitol.

Here are some simple ways to incorporate avocado into your diet:

• Avocado toast on whole-grain bread, topped with cottage cheese and chia seeds

• Blend a small amount into a smoothie for added creaminess

• Dice avocado into salads or bowls with whole grains

• Add to sandwiches or wraps instead of mayo

• Stir into a chickpea or lentil salad for healthy fats

• Top tacos or burrito bowls with avocado

• Combine avocado with plain yogurt, juice from citrus fruits like lemon or lime, and salt for a creamy dressing

Avocado is also very high in fat and fiber, which delays stomach emptying. This can trigger feelings of excessive fullness in sensitive individuals. To test your tolerance to avocado, start by adding a small portion (about ⅛ to ¼ of an avocado) to your meals and see how your body reacts.

Brussels Sprouts

Brussels sprouts are cruciferous vegetables that contain fermentable fiber and sulfur-containing compounds. The fermentable fiber feeds your beneficial gut microbes, while the sulphur compounds (known as glucosinolates) get broken down into compounds that may help limit the growth of harmful bacteria in the gut while promoting the growth of beneficial bacteria.

Because Brussels sprouts contain fermentable fiber (a type of GOS called raffinose), they're often one of the foods to avoid with IBS, and large portions can cause gas and bloating. If you notice uncomfortable symptoms, consider taking a digestive enzyme supplement containing alpha-galactosidase (the enzyme that breaks down GOS).

Brussels sprouts are easy to add to meals. Here are some easy ways to incorporate them:

• Stir-fry with garlic and bacon for a flavorful side dish

• Massage chopped, raw Brussels sprouts with olive oil and lemon juice to soften, then add to salads (keep in mind that raw Brussels sprouts are more difficult to digest)

• Air-fry or roast until crispy on the outside and tender on the inside

Remember, Brussels sprouts can cause gas and bloating in large amounts, so start with a small portion to assess your tolerance.

Green Peas

Green peas are a type of legume that supports gut health thanks to their mix of soluble and insoluble fiber. They also contain resistant starch, which acts as a prebiotic.

Soluble fiber dissolves in water and forms a gel-like substance, which softens stool and makes it easier to pass. Fermentable soluble fiber also helps feed your good gut bacteria. In contrast, insoluble fiber adds bulk to stool, keeping the digestive tract moving and supporting regularity. 

For people with IBS or a FODMAP intolerance, large portions of green peas may cause gas or bloating due to the fermentable fiber content (green peas contain both fructans and GOS, which some people have trouble digesting). Start with a small portion and see how your body responds. 

Green peas are easy to use in everyday meals. Here are some ideas:

• Toss into stir-fries

• Add to soups or stews

• Stir into curries

• Sprinkle into salads, grain bowls, or pasta dishes

Frozen green peas are just as nutritious and very convenient. They're also typically affordable, making them a budget-friendly and easy way to enhance a meal's gut health benefits.

Best Foods to Improve Gut Health FAQ

This FAQ section addresses common questions about foods that promote gut health, including how they support digestion and proper functioning of the digestive tract.

What Makes a Food "Good" For Your Gut?

Many dietary components can make a food "good" for your gut and affect human health. Here are some things to consider:

• Fiber: High-fiber diets are linked with reduced constipation, lower risk of diverticular disease and hemorrhoids, and lower colorectal cancer risk. It does this by adding bulk and softening stool, feeding beneficial bacteria, reducing pressure in the gastrointestinal tract, and supporting a healthier gut environment over the long term.

• Probiotics: Probiotics are beneficial bacteria and yeasts that provide a health benefit when you consume them in adequate amounts. Many fermented foods are considered probiotic foods, like yogurt, kefir, kimchi, miso, and kombucha, and may support microbial balance and gut function. If you have a weakened immune system, check with your doctor before adding fermented foods to your diet.

• Polyphenols: Polyphenols have many of the same benefits as fermentable fiber. Polyphenols can act as prebiotics, promoting the growth of beneficial bacteria in your gut. They also act as antioxidants, preventing cellular damage from unstable molecules called free radicals and reducing systemic inflammation. Finally, they may improve gut barrier function.

• Healthy fats: Healthy fats (monounsaturated fats and polyunsaturated fats) reduce inflammation and may contribute to a healthy gut environment by reducing gut permeability (colloquially known as "leaky gut").

One key benefit of prebiotics is what is produced when your gut bacteria ferment them in the large intestine. Fermentation of prebiotics produces short-chain fatty acids, which create a more acidic environment in the large intestine. Short-chain fatty acids act as fuel for the cells of your colon, strengthening the gut barrier and helping regulate inflammation. Emerging research suggests that short-chain fatty acids may benefit people with IBS, though further study is needed. Finally, short-chain fatty acids interact with immune cells and regulate several different processes, including metabolic function, intestinal function, and immune function.

When it comes to fiber, different gut symptoms require different types. Soluble fiber dissolves in water, forming a gel. This can help soften hard stool and firm up soft stool, making it a good choice for both constipation and diarrhea. 

In contrast, insoluble fiber adds bulk and speeds up the movement of waste products through the digestive tract. While this can be beneficial for constipation, it may worsen diarrhea symptoms. If you're in the middle of a symptom flare-up, temporarily limiting foods high in insoluble fiber (such as wheat bran, leafy greens, Brussels sprouts, and certain nuts and seeds) may be beneficial. 

How Do I Know if I Have an Unhealthy Gut?

There isn't a single test or symptom that defines an "unhealthy gut." Instead, it's typically identified by patterns of digestive symptoms, how often they occur, and how much they interfere with daily life.

Common signs your gut may be struggling include:

• Frequent or painful gas

• Visible abdominal distention

• Bloating or feeling uncomfortably full

• Constipation (hard stools, straining, or fewer than 3 bowel movements per week)

• Diarrhea (loose, watery stools or urgent bowel movements)

• Stomach pain or cramping

• Heartburn or reflux (burning sensation in the chest or throat)

It's important to note that occasional digestive symptoms are normal and could simply be related to a poor diet lacking in nutrient-dense foods rather than an unhealthy gut. However, symptoms that are persistent, frequent, worsening, or significantly impact your quality of life should be investigated by a qualified healthcare professional.

These symptoms don't automatically mean something is wrong with your gut, but they may suggest:

• Gut microbiome imbalances

• Food intolerance

• Inadequate fiber or fluid intake

• Dysregulation of the gut-brain axis

• Changes in gut motility

It's important to see a healthcare professional if these symptoms are persistent, especially if they're accompanied by unintentional weight loss, blood in your stool, or persistent vomiting.

Are There Any Gut-Friendly Seasonings?

Garlic and ginger are two foods that may support digestion and gut function, with a few important caveats.

Garlic contains compounds with antimicrobial properties, which may help regulate the amount of harmful bacteria in your gut. It also provides prebiotic fibers (fructans) that feed your beneficial gut bacteria. However, garlic is very high FODMAP and can trigger symptoms like gas, bloating, and abdominal pain in people with fructan intolerance. 

If you're sensitive to garlic, try garlic-infused olive oil, small amounts of cooked garlic, or a digestive enzyme supplement containing fructan hydrolase, which breaks down the fructans before they reach your large intestine and can help reduce digestive symptoms.

Ginger has been used for centuries in traditional medicine as a digestive remedy. It helps stimulate stomach acid and digestive enzyme production, supporting the breakdown of food. It also encourages gut motility, which can reduce bloating and feelings of fullness. Finally, it has anti-inflammatory properties that may ease nausea and reduce abdominal discomfort.

Ginger is naturally low FODMAP, and is usually gentler on sensitive digestive systems than garlic. Add fresh grated ginger to stir-fries or soups, enjoy ginger tea after meals, or add ground ginger to marinades and dressings. 

What Are Some Gut-Healthy Recipes?

There are countless gut-friendly recipes you can make with the 13 foods in this article. Here are some ideas to get you started:

• Miso-glazed salmon with brown rice and Brussels sprouts roasted with olive oil, garlic, and ginger

• Kefir smoothie with plain kefir, rolled oats, frozen banana, and ⅛ avocado

• Lentil and leafy green grain bowl with plain yogurt mixed with lemon juice and garlic

• Kimchi egg and brown rice bowl

• Walnut and pea whole wheat pasta with olive oil, lemon zest, and black pepper

• Warm farro bowl with chickpeas, sauteed greens, and olive oil

Improving Your Gut Health With FODZYME

Many foods that support gut health, like legumes, certain whole grains, certain vegetables, and garlic, are also high in FODMAPs and may worsen digestive symptoms in people with IBS. 

FODZYME is a digestive enzyme powder designed to help break down three different FODMAPs: fructans, GOS, and lactose. This enables you to enjoy the nutritional benefits of these foods with less gut discomfort. The powdered format makes it one of the best digestive enzyme supplements because it mixes directly with the food, starting FODMAP breakdown immediately.Instead of avoiding fiber-rich foods altogether, which can be detrimental to your long-term gut health, using FODZYME with high FODMAP meals can help reduce symptoms like bloating and gas. This lets you enjoy a wider variety of foods and can reduce fear around food, supporting the gut-brain connection and digestive comfort.

If you're looking to support your gut health without excessive restriction, try FODZYME today!