7 min read/ 1402 words

Eating a healthy diet is crucial for maintaining good digestion and overall health. However, it can be difficult to know which foods to eat and which to avoid. Making small changes to your diet can greatly impact your digestion. In this blog post, we’ll be sharing 9 healthy food swaps that can help to improve your digestion and support a healthy gut. From swapping white bread for whole wheat to replacing sugary drinks with flavored sparkling water, these swaps truly are easy to make and will have you feeling better than you have in a long time.

healthy food swaps
Healthy Food Swaps

Reasons why you should swap for healthier choices

Making healthy food choices is important for maintaining good digestion, nutrient intake, and weight management. But sometimes it can be hard to know which foods to choose. So before we get into the swaps, let’s first explore three reasons why you should swap out not-so-healthy choices for healthier options. From improved digestion to better weight management, these reasons will show how making small changes in your diet can greatly impact your overall health and well-being.

Improved digestion:

By swapping out foods that are high in sugar, unhealthy fats, and artificial ingredients for healthier options, you can help to improve your digestion and reduce the risk of stomach discomfort. Whole foods such as fruits, vegetables, and lean proteins are easier to digest and can help to promote regular bowel movements.

Increased nutrient intake:

Many not-so-healthy foods are low in essential vitamins and minerals, while healthier options are packed with essential nutrients that are vital for overall health and well-being. For example, swapping processed snacks for raw fruits and vegetables can increase your intake of fiber, vitamins, and minerals that support digestion and gut health

Better weight management:

Many not-so-healthy foods are high in calories, which can lead to weight gain. By swapping these foods for healthier options, you can help to control your weight and improve your overall health. Eating a diet rich in fruits, vegetables, lean proteins, and whole grains can help you feel full and satisfied, which can help to prevent overeating and weight gain.

Speaking of overeating…

Did you know that portion sizes, especially in America, have more than doubled in the past 30 years? It’s no wonder we are struggling to manage our weight as a collective group of people. If you are interested in learning more about portioning and getting some quick and easy tips on how you can regulate your portions with just one hand and no fancy tools, check out our “Handy” portion guide!

Now, let’s dive in and learn how to make these 9 healthy food swaps for better digestion.

9 Healthy Food Swaps for Better Digestion

Now that you understand the importance of making healthier food choices, let’s take a look at some specific examples of not-so-healthy foods and their healthier alternatives. These super simple swaps can not only help you achieve better digestion, but you’ll also have more energy, better quality sleep, and improved overall health.

We can help make swapping easier with our dietician-approved recipe ebook! This ebook includes 36 gut-healthy breakfast, lunch, dinner, snack, and dessert recipes. If you want to take the guesswork out of planning healthy meals your gut will love, click here to learn more!

Bread swaps

  1. Swap white bread for whole wheat or gluten-free bread. White bread is made from refined flour, which has removed bran and germ, leaving only the starchy endosperm. This process eliminates a lot of fiber and nutrients. On the other hand, whole wheat and gluten-free bread are made from whole grains, which retain the bran, germ, and endosperm, providing more fiber, vitamins, and minerals for better digestion.

Snack swaps

2. Swap processed snacks for raw fruits and vegetables. Processed snacks are often high in sugar and unhealthy fats, which can cause bloating and constipation. Raw fruits and vegetables, on the other hand, are packed with fiber, vitamins, and minerals, which help to promote regular bowel movements and support a healthy gut.

Drink swaps

3. Swap sugary drinks for water, herbal tea, or coconut water. Sugary drinks are high in calories and can cause blood sugar spikes, leading to bloating and constipation. Water, herbal coconut water, on the other hand, is hydrating and nutrient-dense, helping to flush out toxins and support the overall health of the digestive system. These drinks can also help to reduce bloating and promote regular bowel movements.

Protein swaps

4. Swap high-fat meats for lean proteins such as chicken or fish. High-fat meats can be difficult to digest and can cause stomach discomfort. Lean proteins like chicken and fish are much easier to digest and can help to promote a healthy gut. They are also a good source of essential nutrients that are important for the overall health of the digestive system.

Fat swaps

5. Swap fried foods for baked or grilled options. Fried foods are high in unhealthy fats and can be hard to digest. Baked or grilled foods are healthier options and are easier on the digestive system. These cooking methods also help to retain more of the food’s natural flavors and nutrients.

Dairy swaps

6. Swap dairy products for non-dairy alternatives such as almond milk or soy milk. Some people find dairy products challenging to digest and cause stomach discomfort. Non-dairy alternatives such as almond milk and soy milk are great options for those who are lactose intolerant or have a milk allergy. They are also a good source of calcium and other essential nutrients.

Grain swaps

7. Swap refined grains for whole grains such as quinoa or brown rice. Refined grains have been processed and the bran and germ removed, which removes a lot of the fiber and nutrients. Whole grains, on the other hand, retain the bran, germ, and endosperm, providing more fiber, vitamins, and minerals for better digestion.

Sweetener swaps

8. Swap artificial sweeteners for natural sweeteners such as honey or maple syrup. Artificial sweeteners can disrupt the balance of gut bacteria and cause stomach discomfort. Natural sweeteners such as honey and maple syrup are healthier and can help promote a healthy gut.

Saucy swaps

9. Swap processed sauces for homemade options using fresh ingredients. Processed sauces are often high in sugar, sodium, and preservatives, which can cause stomach discomfort. Homemade sauces made with fresh ingredients are a healthier option and can help to promote a healthy gut.

In conclusion, making small changes to your diet can greatly impact your digestion and overall health. By following these 9 healthy food swaps for better digestion, you can improve and support a healthy gut. These simple swaps are easy to make and can make a big difference in how you feel.

Healthy choices start at the grocery store. An easy way to ensure you are making healthy decisions when shopping is to use a delivery service such as Imperfect Foods. I’ve been using them for a little over a year, and I love them! Use this link to sign-up for grocery delivery today and save $20 on your first order.

Remember, it’s all about balance, so don’t be too restrictive, and enjoy everything in moderation. Incorporating these tips into your daily routine can help you achieve better digestion and improve your overall well-being.

Did you find this article helpful? Check out others like this one:

3 Easy Steps You Can Take To Improve Your Digestion

7 Simple Ways to Heal Your Gut with Food

10 Clear Signs Your Gut Needs Attention Now

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This article is not intended to diagnose, treat, prevent or cure any illness or disease. The information provided in this article is for general educational purposes, has not been reviewed nor approved by the FDA, and is not intended to take the place of advice from your medical professional, licensed dietitian, or nutritionist. It’s always a good idea to first rule out anything major before deciding to change your habits or diet to improve your gut health. Share your symptoms with your doctor so they can help you rule out a major illness. You are solely responsible for your health care and activity choices. Participation does not constitute a client-coach relationship.

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