4 food fixes for the most common gut conditions

Gut issues can be uncomfortable and even painful. So, in addition to seeking medical or diet advice, try these four food fixes to help alleviate symptoms – direct from dietitian Susie Burrell. 

20 years ago, you heard little, if anything about the importance of gut health. Fast forward to 2025, and we are constantly hearing about the powerful role our digestive health has on our overall health, disease risk and wellbeing.

For some of us, maintaining gut health may be as simple as enjoying a diet rich in a wide range of plant-based foods. For others, it may be a little tricky, with a range of common stomach upsets causing distress, discomfort and concern.

Here are some of the most common stomach complaints and the foods that can help to relieve symptoms.

Bloating

Constipation

Extremely common, and often due to an inadequate intake of dietary fibre, while fluid and movement are important, so too is ensuring you have the right mix of different types of dietary fibre to stimulate bowel movements. Start with a rich source of insoluble fibre, found in bran-based foods. Add in soluble fibre from fruits and veggies, kiwi fruit in particular which has been shown to help relieve constipation. Finally, ensure you are consuming both fresh and cooked vegetables daily.

Try: Kiwi fruit, All Bran, vegetable soup

Avoid: White carbohydrates like rice, white bread

Gas

Like bloating, excessive gas can be uncomfortable and embarrassing. If the gas is especially pungent, it may be suggestive that you have a degree of lactose intolerance, and laying off the dairy or opting for lactose-free alternatives may help. In the case of general wind, minimising gas-producing foods like cauliflower, broccoli and legumes may help, while drinking soda water has been shown to help reduce and minimise gas production.

Try: Soda water, lactose-free dairy

Avoid: Cruciferous vegetables like broccoli and legumes, fizzy drinks, beer

Loose stools

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There is nothing worse than not having control of your bowels and overly loose stools minus illness may be the result of malabsorption, and even too much dietary fibre. If you are regularly rushing to the bathroom, it may be time to consider if you may be not absorbing some nutrients, lactose, fructose and even gluten intolerance can all impact stool formation and warrants further investigation with a dietitian or gastroenterologist. On the other hand, if you super load fibre rich foods such as salads, nuts, seeds, legumes and fruit, you may be getting too much of a good think and need to cut back a little. In some cases, a good quality fibre supplement or a cereal like All Bran and actually help with stool bulk and minimise the need to rush to the bathroom regularly.

Try: All Bran, probiotic supplement

Avoid: Super loading nuts and seeds