Master, Doctor Vo Ngoc Diem, from the Department of Gastroenterology, Endoscopy and Gastrointestinal Endoscopic Surgery Center, Tam Anh General Hospital Ho Chi Minh City, states that diet plays a key role in maintaining digestive health. Choosing appropriate foods helps the stomach and intestines function effectively, balances gut microbiota, boosts immunity, and reduces the risk of digestive diseases.

Here are 10 foods to prioritize in your daily diet:

Sweet potatoes are rich in soluble fiber and resistant starch. These two components improve bowel movements, soften stool, reduce constipation, and nourish beneficial bacteria. When fermented in the colon, resistant starch produces short-chain fatty acids, which benefit intestinal lining health.

Sweet potatoes are rich in fiber. Photo: Bui Thuy

Yogurt contains beneficial bacteria like lactobacillus and bifidobacterium, which help balance gut microbiota and digest protein. Regular yogurt consumption reduces bloating, improves symptoms for those with irritable bowel syndrome, and strengthens the protective barrier of the intestinal lining.

Ripe bananas provide natural prebiotics, especially inulin and resistant starch. These soothe the stomach, stabilize bowel movements, and reduce mucosal irritation. Individuals who frequently experience reflux or stomach pain should eat ripe bananas for easier digestion and less discomfort.

Whole grain oats are rich in beta-glucan, a fiber that controls digestion speed, reduces bad fat absorption, and nourishes beneficial bacteria. A breakfast of oats combined with ripe fruits like bananas and papayas enhances digestive activity and minimizes a heavy feeling in the stomach.

Ripe papayas contain papain enzyme, which breaks down protein and aids digestion after high-protein or fatty meals. By reducing the burden on the stomach, papayas help alleviate bloating and indigestion.

Salmon is a high-quality, easily digestible protein source rich in omega-3s. These active compounds reduce intestinal inflammation, stabilize bowel movements, and support microbial balance.

Doctor Diem examines a patient. Illustration: Tam Anh General Hospital

Spinach, high in magnesium and folate, regulates smooth muscle contractions in the intestines, helping prevent constipation. When prepared simply, such as steamed, in soup, or lightly stir-fried, this vegetable is easy to digest and suitable for older adults or those with slower digestive systems.

Ginger promotes gastric emptying, reduces nausea, and prevents bloating. Its active compounds help reduce intestinal spasms and improve symptoms of functional dyspepsia.

Apples contain pectin, a soluble fiber that helps stabilize bowel movements, soften stool, and reduce mild diarrhea. Apples can be eaten raw, steamed, or cooked into porridge for those recovering from digestive disorders, making them suitable for children, older adults, and individuals with sensitive stomachs.

Fresh turmeric or turmeric powder is rich in curcumin, an anti-inflammatory compound that regulates the gut microbiome, supports stomach lining healing, reduces reflux, and improves digestion.

Doctor Diem advises individuals with frequent digestive disorders, irritable bowel syndrome, colitis, or acid reflux to control their diet more strictly. It is recommended to limit saturated fats, refined sugars, alcohol, caffeinated beverages, and carbonated soft drinks. Additionally, caution is advised with high-FODMAP foods (beans, onions, garlic, artificial sweeteners), which are easily fermentable carbohydrates that can cause bloating and abdominal pain.

Thao Nhi