Bloating, constipation, poor digestion? Oxford-certified celebrity nutritionist shares 5 common superfoods you can easily find in your grocery store

Bloating, constipation, and poor digestion are among the most common gut health concerns affecting people today. Often triggered by unhealthy eating habits, stress, dehydration, and a lack of fibre-rich foods, these digestive issues can leave you feeling uncomfortable, sluggish, and low on energy. What many people do not realise is that a healthy gut plays a crucial role in overall well-being, influencing everything from immunity and metabolism to mood and nutrient absorption. Fortunately, a few simple dietary changes can make a significant difference.

Recently, Mumbai-based Oxford-certified celebrity nutritionist Suman Agarwal shared an Instagram video highlighting 5 everyday superfoods that may support digestive and overall health.

Flax seeds

According to Agarwal, flax seeds are among the richest plant-based sources of ALA omega-3 fatty acids and lignans, compounds that may help support hormone balance and reduce inflammation. They are also packed with soluble and insoluble fibre, which nourish beneficial gut bacteria and promote regular bowel movements. However, she advises consuming ground flax seeds rather than whole ones, as whole seeds may pass through the digestive tract undigested. One tablespoon a day can be added to yoghurt, smoothies, or water.

Fennel seeds

Fennel seeds are rich in plant compounds such as anethole, fenchone, and estragole, which may help reduce gas, ease digestive discomfort, and support fat digestion. Agarwal notes that they can be particularly useful for people dealing with bloating. To consume them, soak a teaspoon overnight and have it in the morning, or prepare a warm cup of fennel water.

Chamomile tea

Chamomile tea contains apigenin, a natural flavonoid that may help promote relaxation and better sleep. Agarwal explains that it has also been studied for its potential role in easing anxiety and reducing gut spasms. Drinking a cup about 30 to 45 minutes after dinner may support both digestive and nervous system health, making it a soothing addition to an evening routine.

Honey

Honey contains natural enzymes and antioxidant-rich polyphenols that have been associated with several health benefits. It has been studied for supporting wound healing, soothing sore throats, reducing cough frequency, and promoting respiratory health. Compared to refined sugar, honey has a lower glycaemic index and also contains prebiotics that may encourage a diverse gut microbiome. Agarwal recommends limiting intake to about one teaspoon, as it is still a form of sugar.

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A post shared by Suman Agarwal (@selfcarebysuman)

Psyllium husk

Agarwal highlights psyllium husk as an excellent source of soluble fibre. When mixed with water, it forms a gel-like substance that may help regulate blood sugar levels, lower LDL cholesterol, and support a healthy gut microbiome. Research has also linked it to benefits for people with type 2 diabetes, high cholesterol, and irritable bowel syndrome (IBS). Beginners can start with half a teaspoon in a large glass of water and drink it immediately.