If you suffer from bloating, abdominal pain after eating, diarrhea, constipation or gas you could be lacking vital nutrients that aid in digestion. The digestive tract plays a vital role in your overall health, and discomfort could be a sign of a larger problem such as Irritable Bowel Syndrome (IBS), Crohn’s Disease, heartburn, reflux, or diverticulitis; but for a healthy adult, there doesn’t have to be a problem other than a lack of fiber or probiotic-rich foods contributing to these symptoms. Always consult your physician before starting a new diet.

1. Apples: the pectin found in apples helps increase stool bulk and movement through your digestive tract. It may also decrease inflammation in your colon.

2. Chia Seeds: The fiber content in chia seeds can assist digestion by promoting the growth of probiotics in your gut and keeping you regular. As an added bonus, chia helps manage blood sugar and make you feel satisfied.

3. Whole Grains: examples of whole grains include oats, quinoa, farro and whole wheat bread. Due to their high fiber content, they aid in digestion by adding bulk to your stool, reducing constipation and feeding healthy gut bacteria.

4. Tempeh: made from fermented soybeans, tempeh aids your digestion tract by breaking down sugars and increasing nutrient absorption. Fermented foods such as tempeh are a good source of probiotics that line your intestines and protect against harmful bacteria.

5. Beets: just one cup of this superfood contains 3.4 grams of fiber. Fiber bypasses digestion and heads to your colon, where it feeds your healthy gut bacteria or adds bulk to your stool. Enjoy beets roasted, juiced, mixed in a salad or blended into a smoothie.

6. Ginger: this root alleviates nausea and improves digestion by moving food from your stomach to your small intestine faster. Because it is a super-mover, ginger is a great remedy for heartburn, indigestion, and bloating. Enjoy ginger tea after a large meal or use it to help morning sickness during pregnancy.

7. Dark Green Vegetables: in addition to being full or fiber, green vegetables are an excellent source of magnesium, which can help relieve constipation by improving muscle contractions in your gastrointestinal tract. Spinach, brussels sprouts and broccoli are a few common superfood veggies to integrate into your diet.

8. Peppermint: contains a compound called menthol, which may east symptoms of IBS. Peppermint oil can also ease indigestion by accelerating the food’s movement through your digestive system. A cup of peppermint tea after dinner is an easy way to take advantage of these digestive benefits.

9. Sauerkraut: made from cabbage that is fermented with lactic acid. Research suggests that a .5 cup serving may contain up to 28 distinct bacterial strains that help your guy by feeding the good bacteria. In addition, the enzymes found in sauerkraut break down nutrients into smaller, more easily digestible molecules. Kimchi, also a fermented cabbage, works just as well.

10. Papaya: this tropical superfood contains a digestive enzyme called papain, which contributes to the healthy digestion of protein fibers. Papain may also ease symptoms of IBS such as constipation and bloating.