Achieving weight loss and improving digestive health simultaneously is possible by adopting a balanced diet. The following dietary habits promote a healthy gut while supporting weight management.

**Increase fiber intake**

According to Very Well Health, fiber promotes bowel regularity, reduces constipation risk, and helps maintain a balanced gut microbiome. Beyond digestive benefits, fiber-rich foods often provide lasting fullness, slow sugar absorption, and curb cravings. Excellent sources include green vegetables, fresh fruits, legumes, oats, and whole grains.

**Eat slowly and chew thoroughly**

Thorough chewing breaks down food and mixes it with saliva containing digestive enzymes, easing the burden on the stomach and intestines. Eating slowly allows the brain sufficient time to receive fullness signals from the stomach, preventing overeating and supporting weight management.

**Ensure adequate protein intake**

Protein helps maintain muscle mass and supports weight control. Protein-rich foods take longer to digest than refined carbohydrates, extending feelings of fullness and reducing the urge to snack.

Prioritize healthy protein sources such as: fish, skinless poultry, eggs, low-fat dairy, tofu, lentils, and other legumes. Combining protein with vegetables and whole grains at each meal supports stable digestive function.

Yogurt is beneficial for digestion and suitable for weight loss diets. *Illustration: Bui Thuy*

**Consume fermented foods**

Fermented foods like yogurt and kimchi introduce beneficial bacteria to the gut. A healthy microbiome aids food digestion, strengthens the gut barrier for efficient nutrient absorption, and helps regulate weight and energy metabolism.

**Drink sufficient water**

Drinking enough water can soften stool, reduce constipation risk, and help fiber function effectively. Conversely, high fiber intake with insufficient water can worsen constipation.

Additionally, drinking water about 20-30 minutes before meals can create a mild feeling of fullness, helping to control food consumption. However, individuals should not overuse water to replace meals or drink excessive amounts in a short period, according to Eating Well.

**Limit ultra-processed foods and sugary drinks**

Fast food, sweets, soft drinks, and ultra-processed items often contain high amounts of added sugar and saturated fat but little fiber. Frequent consumption of these foods increases calorie intake and negatively impacts the gut microbiome. Overweight or obese individuals should prioritize fresh fruits, nuts, and plain yogurt to support weight management.

**Eat regularly, do not skip meals**

Eating at regular times and consuming all meals helps the digestive system establish a consistent rhythm. Skipping meals, particularly breakfast, often leads to overeating later or choosing high-energy foods. Proper portioning throughout the day also helps manage cravings and maintain stable energy levels.

Le Nguyen (Compiled)