From Greek yoghurt to kimchi: what to eat to prevent bloating and constipation

Bloating and constipation are common digestive issues, but certain everyday foods can offer lasting relief. A gut health expert recently shared on social media a list of food staples that help support a balanced digestive system and reduce discomfort.

“If you deal with bloating, gas, or digestive trouble after meals, you're not alone,” the expert wrote in their post. “And you don’t have to live that way — food can be a powerful tool.”

According to the post, probiotic-rich items such as Greek yoghurt, kefir drinks, aged cheeses, and kefir-based spreads form the core of their daily diet. These foods support beneficial gut bacteria, which play a vital role in digestion and immunity.

For a weekly boost, they also include fermented foods like kimchi, sauerkraut, and brine-fermented pickles (those made without vinegar, which can harm healthy bacteria). These are consumed in moderation due to their salt content.

One noteworthy habit is pairing probiotic foods with healthy fats like avocados. This, they explain, helps probiotics survive their journey through the digestive system. Additionally, the expert combines probiotics with prebiotic-rich carbs — foods that feed and fuel good gut bacteria.

“Bloating can be triggered by several factors: food intolerances, poor fibre intake, stress, or an imbalanced microbiome,” the post adds.

“A gut-friendly diet with probiotics and prebiotics can ease symptoms and support long-term digestive health.”

(Disclaimer: This article is for informational purposes only and does not replace medical advice. Always consult a qualified health professional regarding any health concerns.)