10 Best Foods to Improve Digestion, According To Celebrity Nutritionist

The good news? Food can be both your preventative tool and your remedy. The next section outlines 10 science-backed foods that do more than just “support” your gut—they actively work to restore and optimize your digestive function. Curious to see what’s on your plate next?

Why Your Diet Matters More Than You Think

Your digestive system isn’t just a food processor—it’s your body’s command center for energy, immunity, and mood regulation. What you eat doesn’t just travel your gut; it transforms your vitality. Think of digestion as the foundation of your entire metabolic system. If it’s unstable, everything else wobbles.

Your Food Choices Shape Your Energy

Ever noticed that sluggish feeling after a heavy meal or the sudden clarity after a light, wholesome lunch? That’s your gut-brain connection in action. The digestive tract, often called the ‘second brain,’ hosts over 100 million neurons. Your diet directly influences its function and, in turn, your energy levels and mental focus.

Simple carbohydrates or fried snacks might give a temporary high, but they create a rollercoaster of blood sugar crashes. In contrast, a breakfast rich in fiber—like oats with chia seeds and nuts—slows down glucose absorption, leaving you powered and stable for hours. This isn’t a trend—it’s science. A 2019 review in Nutrition Reviews confirmed that dietary fiber improves satiety and regulates postprandial energy dips.

Healing the Gut Starts with Nutrient-Dense Food

A high-fiber, nutrient-rich diet does more than just “keep you regular.” It feeds your gut microbiome—the trillions of beneficial bacteria that crowd your intestines and influence digestion, metabolism, and inflammation. When your plate consistently includes prebiotic-rich ingredients like bananas, garlic, and whole grains, you’re laying the groundwork for smoother digestion and stronger immunity.

The gut lining regenerates every five to seven days. This means every meal is an opportunity to repair or disrupt your digestive health. Diets high in fresh vegetables, legumes, nuts, and fermented foods contribute to microbial diversity and reinforced intestinal barrier function. Chronic bloating, irregular bowel movements, and low nutrient absorption often stem from a neglected gut—not genetics.

Rethinking Indian Eating Habits for Digestive Health

Indian cuisine is brilliantly diverse, but some traditional practices could use gentle refinement, especially in urban lifestyles. Food that’s too spicy, oily, or dense—think deep-fried pakoras or heavily spiced curries late at night—can overload the system, disturbing both digestion and sleep.

Replace excess masalas and cream-based preparations with soothing, digestion-friendly choices. A simple moong dal khichdi with a spoonful of ghee not only calms the stomach but also nourishes good bacteria. Incorporating fermented foods like idli, dosa, and homemade yogurt introduces probiotics naturally.

Pause for a moment—how did your last meal make you feel? Energised or exhausted? Your answer reveals exactly why diet is central to digestive wellness.

Inside the Gut-Glow Secrets of Celebrities

What Do Deepika, Alia, and Malaika Have in Common?

Aside from captivating millions with their talent, these women also share a deep commitment to inner wellness — and digestion is at the centre of it. Whether preparing for a film shoot, a runway event, or a high-energy dance performance, they rely heavily on digestive balance to stay light, energetic, and radiant.

Deepika Padukone has often spoken about her disciplined daily routine, but what’s less known is her dedication to food timings and gut-friendly choices. From sipping warm water with soaked fennel seeds in the morning to prioritising fermented foods like homemade curd, her regimen targets more than just fitness — it directly supports microbiome diversity. Her nutritionist focuses on consistency and simplicity, weaving ancient food traditions into a demanding modern lifestyle.

Why Alia Bhatt Calls Gut Health Her Secret Weapon

On long shoot days and high-pressure schedules, Alia Bhatt prefers light, home-style meals rooted in what her nutritionist calls the “gut-first approach.” Think cooked vegetables, ghee-roasted moong dal, and jeera rice — nothing extreme, but everything functional. Her go-to foods are chosen not just for their energy-boosting potential, but also their ability to soothe the digestive tract. No raw salads during stressful periods, plenty of hydration, and fermented pickles made at home — her team is meticulous about mapping food choices to mood, skin health, and digestion.

How Malaika Arora Swears by Her Morning Gut Ritual

Malaika Arora’s day begins before sunrise, and so does her gut-care strategy. She credits her glowing skin and lean frame to daily rituals that include a turmeric-shot on an empty stomach, followed by warm lemon water with pink salt. Her pantry showcases digestion-friendly ingredients like ajwain, hing, and sabja seeds — which she integrates into meals for their carminative and anti-bloating properties. Malaika’s diet isn’t about eating less; it’s about choosing smarter ingredients that work with the body’s natural cycles.

Science Meets Celebrity: Nutritionists Behind the Scenes

When asked about the rising interest in gut health among her celebrity clients, RujutaDiwekar summarised it perfectly: “Good digestion is non-negotiable. If your gut is messed up, your skin, mood, energy — everything takes a hit.” This explains why so many of Bollywood’s most visible faces are now prioritising gut health as foundational, not optional.

Celebrity nutritionist Claudia Ciesla also points to digestion as the hub of overall wellbeing, emphasising that, “a flat stomach isn’t about crunches — it’s about how well your body processes food.” She integrates fibre-rich Indian staples, targeted hydration, and mindful food combining in her plans — especially for celebrities preparing for high-definition appearances on camera.

Now — imagine having this level of digestive clarity tailored for you. What’s one gut-supporting ritual you could adopt today?

10 Best Foods to Improve Digestion, According to a Celebrity Nutritionist

When it comes to achieving healthy digestion, the top choices on a celebrity nutritionist Claudia Ciesla’s list are refreshingly practical—and straight from your kitchen. These foods don’t just soothe your gut; they also fuel energy, improve focus, and enhance skin health. Let’s explore the go-to digestive foods recommended by experts who guide the diets of Bollywood stars and wellness influencers alike.

💧 1. Curd (Yogurt with Live Cultures)

Curd is a daily player in Indian households, and for good reason. It contains live probiotic cultures like Lactobacillus acidophilus and Bifidobacterium bifidum, which enhance gut flora. This helps ease symptoms like bloating, indigestion, or irregular bowel movements. Regular intake of curd also supports immune responses by strengthening the intestinal barrier.

For women who experience hormonal bloating or sluggish digestion, a bowl of plain curd with lunch can make a noticeable difference within days.

🌿 2. Fennel Seeds (Saunf)

Ever wondered why saunf is served post-meal in Indian restaurants? These tiny seeds are rich in compounds like anethole, which relax the gastrointestinal tract, making them incredibly effective in reducing gas and bloating. They also help relieve constipation and cramping—issues commonly reported in sedentary lifestyles.

• Chew a teaspoon after meals.
• Or steep them in warm water for a soothing drink.

🌾 3. Oats

Oats offer up to 8 grams of fiber per cooked cup, most of it in the form of beta-glucan, a type of soluble fiber that increases bulk and viscosity in the digestive tract. This helps regulate bowel movements and slows digestion, improving nutrient absorption. Add bananas or berries to enhance the prebiotic effect even more. Perfect for morning routines, oats also stabilize energy and cravings.

🥭 4. Papaya

This tropical fruit contains papain, a proteolytic enzyme that breaks down tough protein fibers in meats and pulses. It’s often part of breakfast menus in celebrity diets, especially when skin clarity and reduced gut inflammation are top priorities. One medium papaya also delivers nearly 200% of your daily vitamin C requirement—which doubles up as an anti-inflammatory for your intestines.

🥗 5. Leafy Greens (Especially Spinach &Methi)

Spinach and fenugreek are digestive champions. Rich in magnesium, these greens assist in water retention inside the intestinal tract, which promotes regularity. Their high fiber content also supports a balanced gut microbiome. Beyond digestion, they help detoxify the liver and combat anemia—a crucial factor in female metabolism.

• Add methi leaves to rotis or stir-fry spinach in ghee for a simple, nourishing meal.

👩‍🌾 6. Moong Dal Khichdi

This humble dish is often the first solid food introduced to infants, which says a lot about its gentleness on the gut. Moong dal is low in anti-nutrients and rich in resistant starch that feeds good bacteria. Combined with rice and tempered with spices like cumin and ginger, khichdi becomes a complete gut-healing meal. Ideal during recovery, sickness, or detox, it’s a celebrity nutritionist’s all-time recommendation.

🥕 7. Fermented Foods (Idli, Dosa, Kimchi, Kanji)

Fermentation naturally enhances the bioavailability of nutrients and introduces beneficial probiotics into your system. South Indian staples like idli and dosa, when fermented properly, improve digestive enzyme activity. Kanji—made from black carrots or beetroot—is often included in winter cleanses to support gut thermoregulation. Globally, even kimchi and sauerkraut have found their way into health-conscious Indian pantries.

🍎 8. Apples

A daily apple contributes around 3-4 grams of dietary fiber, mostly as pectin, a prebiotic that forms a gel-like consistency in the intestines—helping bind stool and ease passage. A study published in Nutrients Journal (2021) found that daily pectin intake improved gut barrier function and diversified beneficial microbiota. Apples are a great on-the-go food, especially pre-workout.

☕ 9. Ginger

With over 100 active compounds, ginger stands out in Ayurvedic and modern nutrition. It stimulates the secretion of digestive enzymes like amylase and lipase, and its anti-nausea properties are unmatched, especially for women during travel or periods. Try a slice boiled in water or add freshly grated ginger to dals and curries.

🍈 10. Chia Seeds

Rich in soluble fiber, chia seeds absorb up to 10 times their weight in water. This not only keeps the digestive tract hydrated but also supports smooth movement of waste. Their gelatinous texture, once soaked overnight, makes them an optimal gut tonic. Celebrity diet plans often feature chia puddings with almond milk, berries, or even turmeric.

Looking to improve both digestion and skin health? These tiny seeds pack a double punch of omega-3 fats and detox-friendly fiber.

Simple Eating Habits for Better Digestion

You could be eating the finest gut-friendly foods out there, but without the right habits, your digestion won’t thank you. Celebrity nutritionists know this well—watch anyone from a red-carpet regular to a top model, and you’ll notice a pattern. It’s not just what goes on their plate; it’s how and when they eat that sets them apart.

Eat Slowly and Mindfully

Speed-eating sends shockwaves through your digestive system. When you rush through meals, your brain and gut don’t stay in sync. This disconnect may lead to overeating, gas, or indigestion. Taking time with each bite allows the parasympathetic nervous system—your “rest and digest” mode—to kick in, making enzymatic activity and nutrient absorption more effective. Celebrities often speak about mindful eating not just as a trend but a practice they live by to stay bloat-free and radiant.

Hydration Timing Matters

Gulping down water with your meals dilutes gastric juices, which are essential for breaking down proteins and initiating digestion. Instead, drink water between meals—not during—so your stomach acid stays concentrated enough to do its job. This small shift boosts enzyme function and preps your gut lining, reducing the chances of heaviness or reflux after eating.

Don’t Skip Breakfast

Skipping the first meal of the day disrupts metabolic rhythm and disturbs the cortisol curve, especially for women. According to a study published in the Journal of Clinical Endocrinology & Metabolism, women who skipped breakfast showed significantly lower insulin sensitivity by midday. Whether you’re a world-touring artist or a busy professional, a nourishing breakfast signals your digestive clock to start ticking in harmony with your hormones and energy needs.

Chew—Don’t Just Swallow

Digestion truly begins in the mouth. Chewing triggers the release of salivary amylase, an enzyme key to carbohydrate breakdown. Aiming for 20–30 chews per bite isn’t just an old-school ritual—it lightens the load on your stomach and intestines. Celebrities working under strict shoot schedules often swear by this habit as a way to keep digestion on track even when life gets hectic.

Dine with the Sun

Take a cue from Ayurvedic wisdom and blend it with modern lifestyle: eat dinner before sunset. Early dining aligns with your circadian rhythm—our bodies digest more efficiently when the sun is up. A clinical trial from the Journal of Clinical Nutrition found that early diners had better glucose control, faster gastric emptying, and improved sleep. Scroll through celebrity interviews and you’ll often hear this echoed: dinner by 6 or 7 p.m. gets the seal of approval.

Try incorporating these habits one at a time. Wondering which to start with? Pick the one that feels most manageable today. Because when eating becomes intentional, digestion naturally follows suit.

Natural Remedies for Bloating That Actually Work

Bloating doesn’t just feel uncomfortable—it can throw your entire day off track. A bloated stomach can stem from excess gas, slow digestion, or food intolerances. The good news? You don’t have to reach for antacids every time. Instead, try a few simple habits and traditional remedies that top nutritionists and celebs alike swear by.

Start Your Day with Jeera or Ajwain Water

Every morning, warm jeera (cumin) or ajwain (carom seed) water works like a digestive reset button. Just boil a teaspoon of the seeds in a glass of water for 5–7 minutes, strain, and sip slowly on an empty stomach.

• Jeera stimulates the secretion of digestive enzymes and helps prevent gas formation.
• Ajwain boasts thymol, a bioactive compound that enhances the activity of gastric juices, accelerating digestion and reducing bloating.
• Studies published in the Journal of Ethnopharmacology show that both cumin and carom seeds possess strong carminative properties, which help expel gas from the gastrointestinal tract.

Cut Carbonated and Too-Spicy Foods

Soda bubbles are not just refreshing—they’re fermenters in disguise. Carbonated drinks trap gas and increase abdominal pressure, leading to bloating almost instantly. Add overly spicy meals to that equation and you have the perfect recipe for indigestion-laced discomfort. Skip the fizz and tone down the chilli unless your body digests it efficiently.

Try Yoga Poses That Gently Nudge the Bloat Out

Physical activity moves digestion along, but specific yoga postures like Pawanmuktasana (the wind-relieving pose) are particularly effective. This powerful yet gentle asana compresses the abdomen, aiding in the release of trapped gas and stimulating bowel movement.

• Hold the pose for 20-30 seconds, breathing deeply into the belly for best results.
• Use this in the morning or right after a bloated meal.

Many actors and athletes incorporate yoga in their morning routines not just for flexibility, but for this very digestive benefit.

Partner Your Meals with Probiotic-Rich Yogurt

Not all yogurts are created equal. Prefer the unsweetened, live culture-rich versions that contain strains like Lactobacillus acidophilus and Bifidobacterium. These strains help stabilize the gut microbiota, reduce intestinal inflammation, and speed up the digestion of hard-to-process carbohydrates.

In a 2020 study from Nutrition & Metabolism, participants consuming 200g of probiotic yogurt daily experienced significant improvements in bloating and stool frequency within three weeks.

Hold Off on Drinking Water Immediately After Meals

This may raise a few eyebrows, but it’s a consistent habit among celebrities guided by top nutritionists. Drinking water right after a meal dilutes gastric juices—this slows digestion and can lead to fermentation of undigested food in the gut. Instead:

• Wait at least 30 minutes after meals before hydrating again.
• If you must drink something during meals, a few sips of warm water is gentler than iced drinks.

The difference you’ll notice in post-meal bloating and energy can be surprisingly immediate.

Indian Food Wisdom Meets Modern Nutrition

India’s culinary landscape is one of the oldest and most diverse in the world, and it offers a treasure trove of digestive support if approached consciously. The challenge today lies in re-aligning this traditional intelligence with modern lifestyles, without losing its nutritional soul.

Start by looking at the typical Indian thali. It’s naturally structured to support digestion: a mix of grains, lentils, vegetables, fermented elements, and small portions of fats and sweets. However, certain tweaks can make this powerful format even more gut-friendly.

Lighter Cooking Oils, Deeper Benefits

Deep frying in heavy vegetable oils has become commonplace, but traditional Indian kitchens leaned towards cold-pressed oils like mustard, sesame, or groundnut. These oils, when used in moderation and at stable temperatures, preserve natural antioxidants and anti-inflammatory compounds. Switching to these can drastically reduce the digestive burden placed by overly processed oils.

Fermented Foods: Ancient Prebiotics in a Modern Diet

Time-tested preparations like idli and dosa rely on natural fermentation, which creates beneficial bacteria. These live cultures play a key role in maintaining diverse gut flora, aiding in nutrient absorption and reducing bloating. Celebrity nutritionists increasingly advocate for these fermented batters over instant mixes, emphasizing their prebiotic content and their gentle action on the digestive tract.

The Balanced Thali: A Blueprint for Easy Digestion

A properly assembled thali offers all six tastes—sweet, sour, salty, bitter, pungent, and astringent. This kind of balance stimulates digestive enzymes and hormones essential for healthy gut activity. For example, adding a small portion of bitter greens like methi or including a hinge-spiced dal can activate digestion and reduce flatulence, a principle rooted deep in Ayurveda but now validated by modern gastroenterology.

Local and Seasonal Always Wins

There’s a strong consensus among nutritionists working with high-profile clients: local and seasonal foods align better with the body’s innate rhythms. Eating ridge gourd or bitter gourd in summer, and root vegetables in winter, for example, not only supports digestion but also strengthens immunity. This approach reduces the load on the gut by offering easily assimilated nutrients in sync with the environment.

Ancient Champions: Buttermilk, Achar, and Ghee

These aren’t nostalgia, they’re science-backed helpers when integrated mindfully:

• Buttermilk: Known as “chaas,” it’s packed with lactic acid bacteria and enzymes that soothe the gastrointestinal tract. Studies published in the International Journal of Food Sciences and Nutrition show that fermented dairy aids lactose digestion and improves gut flora diversity.
• Achar: A small spoon of homemade pickle, particularly from fermented lime or mango, introduces digestive acids and probiotics. Use it as a condiment, not a main dish.
• Ghee: A powerhouse of butyric acid, ghee enhances the intestinal lining and supports microbial health. Data from clinical trials have confirmed its role in reducing inflammation in the gut lining.

By blending the grains of ancient Indian wisdom with the precision of modern nutritional science, anyone—celebrity or not—can build a gut-friendly lifestyle that’s flavoursome, natural, and deeply rooted in heritage.

Final Thoughts: Listen to Your Body

The truth about digestion? It’s highly personal. While celebrity nutrition tips might inspire your next meal, ultimately, your body decides what truly works. There’s no universal superfood that guarantees flawless digestion for every woman. Instead, tuning in to your body’s responses—how it feels after a bowl of lentils or a glass of buttermilk—will tell you everything you need to know.

Digestive wellness goes far beyond preventing bloating or easing a gassy stomach. When your gut thrives, your skin glows, hormonal balance becomes easier to maintain, and your energy stays stable from morning to night. For women in particular, this can mean fewer cravings, smoother cycles, and better focus throughout the day.

Begin by bringing digestion-friendly foods into your diet gradually. Add one or two options—perhaps soaked chia seeds in your breakfast smoothie or jeera (cumin) water after lunch. Watch what shifts. Notice improvements in your energy after eating a home-cooked Indian thali versus packaged snacks. That’s feedback worth trusting.

Most celebrities rely on consistency rather than extremes. Their glowing skin or lean physique isn’t magic—it’s a result of smart, mindful choices, meal by meal. You don’t need a team of experts behind you to eat like one. You just need curiosity, a little patience, and a desire to feel your best from the inside out.

Here’s your nudge: stay curious, pay attention, and keep experimenting until your gut thanks you.