A whopping 71% of women will suffer from tummy troubles at some point in their lives.

Digestive disturbances are among the most common health complaints and can vary from uncomfortable symptoms like bloating to painful bouts of heartburn, constipation and cramping.

If you’re one of the millions who find they suffer from a troublesome tum from time to time, think about your diet – and not what you’re eating, but what you’re not eating.

From bone broth to cinnamon, there’s a whole host of foods and drinks you could add to your diet to help cut down on those uncomfortable symptoms.

[Related story: The 8 worst foods for your digestion]

Here are nine of the best:

Bone broth

It’s credited with helping combat everything from cellulite to arthritis, and one of the many benefits of bone broth is its ability to heal the gut.

“The gelatine found in bone broth is a hydrophilic colloid - this means it attracts and holds liquids, including digestive juices, thereby enhancing digestion,” explains Shona Wilkinson, head nutritionist at Nutricentre.

“Bone broths are also rich in glycine, an amino acid (protein) found in collagen, important in maintaining a healthy gut lining.”

Pickled vegetables

Well any fermented food really – we’re talking yoghurt, sauerkraut, buttermilk and kefir.

Fermented foods help feed your stomach’s friendly bacteria, and help to cultivate a healthy environment in your gut.

If you can’t quite stomach the fermented flavour, pop a probiotic to soothe your stomach.

Fibre-rich foods

Dr Marilyn Glenville, the UK's leading nutritionist, author of Natural Health Bible for Women, comments: “They help to bulk up your stools, and keep waste moving through your intestines, preventing constipation.”

So try adding a few extra portions of kale, broccoli, nuts, seeds, cabbage, cauliflower and green beans to your diet.


“Not only does it improve digestion but helps to balance blood sugar levels as it contains an agent that assists in breaking up intestinal gas,” says Shona.


Mint has been shown to help soothe the abdomen and relax digestive discomfort.

“Mint tea will slow the movement of your stomach muscles as well as prevent spasms,” says nutritionist Cassandra Barns.


If flatulence is a bit of an issue for you, try swapping one of your daily hot drinks for a cup of fennel tea.

Shona explains: “Make yourself a tea to reduce gas and bloating as it can stimulate secretion of digestive juices, reduce inflammation and help your body absorb nutrients better.”


It’s the health food du jour, but why? Well turmeric is extremely anti-inflammatory which is great news for your gut.

[Related story: Like a bit of spice? 8 great health benefits of curry]

“Turmeric also helps with fat digestion along with supporting the liver,’ says Marilyn.

Healthy fats

“Think salmon, seafood, nuts, seeds, pasture-raised animals, avocado, coconut and pure olive oil. Fat molecules are a rich source of energy for the body and help the body absorb vitamins.” explains Shona.


It comes as no surprise to see ginger on the list, as it’s been a cure for stomach problems since ancient times.

“This delicious root can be a very effective treatment for an upset stomach as it can relax the intestinal tract, relieving the nausea, vomiting, stomach cramps, and diarrhoea. Chop up some fresh ginger root and make a tea,” explains Cassandra.

What foods help to settle your stomach? Tell us in the Comments box below.