Get plenty of fiber
Fibers are one of the most effective foods for maintaining good gut health. Soluble fibers help absorb water and make your stool bulkier. Insoluble fibers function like a big toothbrush to facilitate bowel movements. Studies show that people who consume fiber regularly are less likely to experience certain digestive disorders, such as constipation, colorectal cancer [5], and inflammatory bowel disease.
Good sources of insoluble fibers include seeds, nuts, and whole grains. Good sources of soluble fibers include legumes, barley, and oats. Fruits and vegetables also contain high amounts of insoluble and soluble fibers. Doctors recommend eating them regularly to maintain a healthy gut.