How to improve your digestion: Healthy Diet Plan Summer 2022

Nutritionist Kerry Torrens shares her three top tips to improve your digestion, plus 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.

5 tips to improve your digestion

1. Eat mindfully


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 the 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

Crunchy peanut butter & banana pots

Choose wisely, focusing on foods that supply good gut bacteria (probiotics) as well as the fuel these bacteria need to thrive (prebiotics). The crunchy peanut butter and banana pots in our Healthy Diet Plan is perfect – the combination of bio yogurt and oats makes it rich in fibres which feed the beneficial gut bacteria.

Discover top 15 probiotic foods that support gut health.

3. Eat lightly at night

Fresh Salmon Nicoise

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 cod and olive tagging with brown rice.

Can’t sleep? Here’s 10 tips for improving your sleep hygiene.

4. Pack in plenty of plant foods

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.

5. Find your favourite fermented foods

Most fermented foods contribute bacteria that have a potential probiotic effect. These bacteria may help restore 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 overnight oats are made using yogurt, give them a try.

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All health content on 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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