Updated: October 2026
In short: In everyday life, digestion can usually be supported with simple means: enough fibre (the German Nutrition Society recommends at least 30 g per day), enough fluids, regular exercise, thorough chewing and fixed meal times. It's important to introduce changes slowly so your gut can adapt. If symptoms persist for weeks, get them checked by a doctor. As of October 2026.
Your gut works best with routine. Eleven tips, a food table and clear notes on when a doctor's visit makes sense form the core. For specific complaints, our guides on bloating and constipation can help you further.
How can you stimulate your digestion?
With a combination of diet, drinking, exercise and calm while eating. These eleven tips are easy to build into your day:
- Increase fibre: Aim for at least 30 g a day from vegetables, fruit, legumes and whole grains. Raise the amount gradually over two to three weeks.
- Drink enough: Fibre needs fluid. Plan on about 1.5 to 2 litres of water or unsweetened tea per day.
- Exercise: A 20 to 30 minute walk every day gets your gut moving.
- Chew thoroughly: Digestion starts in the mouth. Chew each bite 20 to 30 times and eat without a screen.
- Fixed meal times: A regular rhythm helps your gut settle in.
- Breakfast with fibre: Oats, flaxseed or fruit in the morning can support the gastrocolic reflex after getting up.
- Try fermented foods: Sauerkraut, yoghurt, kefir or kimchi provide lactic acid bacteria, which can play a role for your gut flora in everyday life.
- Sleep: Seven to nine hours of sleep stabilise the daily rhythm that your gut also depends on.
- Reduce stress: Gut and nervous system are closely connected. Short breaks, breathing exercises or walks help.
- Don't put off going to the toilet: Follow the urge and take your time, without straining.
- Cut back on sugary and fatty foods: Highly processed products provide little fibre and are hard on some people.
You don't have to do everything at once. Pick two or three points that fit your day and stick with them for two weeks. During that time, briefly note how you feel after eating and how regular your bowel movements are. That way you can see what does you good and add further tips as needed. A food diary is also a good basis for a conversation with your doctor.
Which foods support the gut?
Mainly plant-based foods with lots of fibre. The following reference values are per 100 g and rounded:
| Food | Fibre (approx.) | Tip |
|---|---|---|
| Oats | 10 g | As porridge or muesli |
| Flaxseed, ground | 25 g | 1 tbsp in muesli, drink plenty |
| Lentils, cooked | 8 g | In soups and salads |
| Raspberries | 7 g | Fresh or frozen |
| Wholemeal bread | 6 to 8 g | Instead of white bread |
| Dried prunes | 8 g | 2 to 3 as a snack |
| Broccoli | 3 g | Steamed |
| Kiwi | 3 g | With the skin well washed, or peeled |
You'll find a detailed overview in our article on a healthy gut diet.
How do you build a healthy gut flora?
A varied, mostly plant-based diet is considered the foundation. Fibre serves as food for gut bacteria and is also called prebiotics. Probiotics are found in fermented foods. You can read more in Pro- and Prebiotics and in the guide Building Gut Flora.
After taking antibiotics, a gentle fresh start is worthwhile, which we describe in Gut Restoration After Antibiotics. Our page on gut restoration also offers an overview.
In practice that means: eat legumes several times a week, rotate between different vegetables and choose whole grains instead of white flour. The more colourful the plate, the more varied the food for your gut bacteria. A daily portion of yoghurt, kefir or sauerkraut is an easy start. With sauerkraut, make sure it's unheated, because heat kills the lactic acid bacteria.
What do chewing, sleep and stress have to do with the gut?
A lot, because the gut has its own nervous system and is in constant exchange with the brain. Rushed eating, little sleep and chronic stress can show up as a feeling of fullness, bloating or irregular bowel movements.
- Eat slowly and sit down to do it.
- Plan a calm wind-down in the evening, without a heavy meal right before bed.
- Build small relaxation breaks into each day.
We explain the connections in Gut and Mind.
Meals play a role too: three main meals with breaks in between give the gut time for its cleansing waves, which happen between meals. Constant snacking can disrupt this interplay.
Can herbal tea go along with digestion?
A warm herbal tea after a meal is a pleasant ritual for many people and provides fluid on the side. Classic ingredients are fennel, anise, chamomile and ginger. No healing claim is attached to this; it is about enjoyment and routine. One ready-made blend is, for example, the Happy Stomach Tea.
Note: If you are allergic to daisy-family plants, chamomile is unsuitable, and during pregnancy you should discuss herbal teas with your doctor beforehand.
When should you see a doctor about digestive problems?
At the latest when symptoms last longer than two to three weeks or warning signs appear.
- blood in the stool or black stool
- unintended weight loss
- severe or worsening abdominal pain
- fever or persistent vomiting
- suddenly changed bowel habits, especially from age 50
This article is not a substitute for medical advice.
Which gut articles should you read next?
To get started, Gut Basics and 7 Tips for Your Gut Health are a good fit. If you want to know more, read about fibre, supporting the gut microbiome in everyday life, the connection between gut and immune system or gut and skin. The topic of bowel emptying while fasting is also well explained.
Matching picks from frank.
The Happy Stomach Tea is a herbal tea blend of linden, anise, fennel, chamomile, ginger and sage. You can drink it warm after meals.
You might also like
- Which Foods Are Healthy for the Gut - Our Tips for a Healthy Gut Diet
- Fibre - Why Eat a High-Fibre Diet
- Frank Gut Basics: What You Need to Know!
Frequently asked questions about stimulating digestion
What stimulates digestion quickly?
A glass of water, a little movement such as a walk and a high-fibre breakfast help many people. There is no guarantee, and the effect is individual.
How much fibre do I need per day?
The German Nutrition Society recommends at least 30 g per day for adults. Many people in Germany fall below that.
How often is a bowel movement normal?
The range runs from three times a day to about three times a week. What matters is what's usual for you and whether something suddenly changes.
Do probiotics help with digestion?
The evidence depends heavily on the bacterial strain and the purpose. Fermented foods are a simple addition to a high-fibre diet.
Can I eat lots of fibre all at once?
Better not, as it can cause bloating. Increase the amount over several weeks and drink enough alongside.
Note: This article is for general information and is not a substitute for medical or therapeutic advice. If you have complaints, pre-existing conditions, are pregnant or take medication, please talk to your doctor first.
