Updated: October 2026
In short: A healthy gut mainly needs variety on your plate, enough fibre (the NHS gives 30 g per day for adults), sufficient fluids, exercise and calm. This guide shows you what helps with a bloated belly, constipation, diarrhoea and heartburn, how to put probiotics in context and when to see a doctor. As of: October 2026.
There are many questions behind gut and digestion. We've collected our answers in one place, each with sources and with warning signs you should take seriously. The tips are general information and don't replace medical advice.
How does your digestive system work?
Your digestive tract is a long, winding tube from the mouth to the anus. According to the NIDDK (a US health institute), it consists of the mouth, oesophagus, stomach, small intestine and large intestine. The liver, pancreas and gallbladder contribute juices and enzymes.
On top of that come trillions of bacteria, the microbiome. According to the NIDDK, they help with digestion: in the small intestine, bacteria form enzymes for carbohydrates, and in the large intestine they further break down leftover nutrients. So what you eat is always food for these housemates too.
When your gut gives you trouble, there is rarely a single trigger behind it. Usually diet, fluids, exercise, stress and sleep work together. That's exactly why this guide is built as a map: you find your symptom in the table below and jump straight to the matching article.
Which gut complaints are there and where do you find help?
The most common complaints can be sorted roughly. The table shows which frank. article matches which symptom and when a doctor is needed.
| Complaint | Usually helpful | See a doctor if | Read more |
|---|---|---|---|
| Bloated belly | eat slowly, identify triggers, exercise | regularly, with weight loss or blood in the stool | Bloated Belly: What Helps? |
| Constipation | fibre, water, exercise | blood in the stool, sudden change, pain | Constipation: What Helps? |
| Diarrhoea | fluids, light food | over 7 days, blood, dehydration | Diarrhoea: What Helps? |
| Heartburn | small meals, avoid triggers | almost daily, difficulty swallowing | Heartburn: What to Drink? |
| Changing complaints | food diary, reduce stress | always, for clarification | Irritable Bowel Syndrome and Diet |
| Uncertainty about bowel movements | know the Bristol scale | Blood, black or pale stool | Bowel Movements: What Is Normal? |
The table doesn't replace a diagnosis, but just leads you faster to the right information.
What matters with a bloated belly and constipation?
According to the NHS, the most common reason for a bloated belly is a lot of gas in the gut. It arises from certain foods such as cabbage or legumes, from fizzy drinks or from air swallowed while eating. The NHS recommends smaller, more frequent meals, plenty of water and regular exercise. For constipation, the NHS advises increasing fibre gradually, drinking enough and moving daily. Fruits with sorbitol such as apples, apricots and grapes can help.
We see two mistakes again and again: too much fibre at once and too little water with it. Both make bloating worse. Increase the amount over two to three weeks and drink one more glass with every portion. You'll find the detailed guides in our articles on Bloated belly and Constipation.
What can you do about diarrhoea?
With diarrhoea, fluids come first. The NHS recommends drinking plenty, taking it easy and avoiding fatty or spicy foods. Diarrhoea usually clears up after five to seven days. If your body is still reacting for longer, you see blood in the stool or notice signs of dehydration (dark urine, strong thirst, dizziness), you should seek medical advice. More on this in the article Diarrhoea: What Helps?.
What helps with heartburn?
Heartburn arises when stomach acid flows back into the oesophagus. According to the NHS, smaller, more frequent meals, stress reduction and avoiding typical triggers such as coffee, alcohol, chocolate, tomatoes and fatty and spicy foods help. Don't eat in the three to four hours before bed. If heartburn occurs almost daily or you notice difficulty swallowing or unintended weight loss, it should be examined by a doctor. Practical drink tips are in What Is Best to Drink With Heartburn? and on our page Heartburn.
How much fibre does your gut need?
The NHS recommends 30 g of fibre per day for adults. According to the NHS, most people only reach about 20 g on average. The microbiome benefits from wholegrain, legumes, vegetables, fruit, nuts and seeds. You'll find a concrete food list with examples in the article High-Fibre Foods.
| Meal | Fibre idea |
|---|---|
| Breakfast | Oats with berries and flaxseed |
| Lunch | Lentil or vegetable soup, wholegrain bread |
| Snack | Apple with nuts or vegetable sticks with hummus |
| Evening | Wholegrain pasta or potatoes with skin, plenty of vegetables |
If you can't manage it through diet, soluble fibres such as psyllium husks can be a supplement. Always important is plenty of fluid with them and a gap from medication.
What do probiotics and prebiotics do?
Probiotics are live bacteria and yeasts; prebiotics are fibres that serve gut bacteria as food. The NHS stays cautious on probiotics: there are indications that they can help with irritable bowel symptoms, but the evidence is limited. Effects depend on the strain, and the information on packs isn't always reliable. If you have a pre-existing condition or a weakened immune system, you should seek medical advice first.
Our stance on this: diet with many different plants comes first. If you want more, you can supplement. At frank. there is the Probio Gut Bacteria Complex with 12 bacterial strains (12 billion CFU per daily serving) in enteric-coated capsules and the Synbio Fibre Complex as a powder with psyllium, acacia fibre, enzymes and two bacterial strains. You can read more on the theory in Pro- and Prebiotics for a Healthy Gut.
How do you rebuild your gut flora after antibiotics?
After antibiotic therapy, the diversity of gut bacteria is often temporarily lower. What makes sense then is a high-fibre, varied diet, fermented foods such as yoghurt or sauerkraut, and patience. The details are in our articles Gut Restoration After Antibiotics and Building Gut Flora. An overview of our offers for this phase is given on the page Gut Restoration.
What role do tea, exercise and stress play?
A warm herbal tea can become a routine that relaxes you. Which ingredients are traditionally used for what and what is documented is covered in Tea for Stomach and Gut. Our Happy Stomach Tea contains linden blossom, aniseed, fennel, chamomile, ginger and sage. A tea doesn't solve problems, but it's a pleasant anchor in the day.
Exercise keeps the gut moving, as the NHS also stresses. Even a daily walk counts. Stress affects the tummy directly via the gut-brain axis, which is why fixed mealtimes, calm eating and enough sleep help. You'll find eleven concrete everyday tips in Stimulating Digestion.
When should you see a doctor about gut complaints?
Don't wait if one of these warning signs appears. The NHS lists, among others, blood in the stool, unintended weight loss, sudden changes in bowel habits, persistent abdominal pain and persistent tiredness. If symptoms remain despite changing your diet, getting it checked is also right. Dietary supplements and home remedies don't replace a diagnosis.
Pairs well with frank.
If you want to add to your fibre intake, the Synbio Fibre Complex can be an option: a powder with psyllium, acacia fibre and bacterial cultures, one measuring spoon in water daily. We collect more options for your gut in the Gut Cleanse Collection.
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
- Pro- and Prebiotics for a Healthy Gut
- Gut Restoration After Taking Antibiotics: Our Tips for Healthy Gut Flora
- Frank Gut Basics: What You Need to Know!
Frequently asked questions about gut & digestion
What is good for the gut?
A varied, high-fibre diet with vegetables, fruit, wholegrain, legumes, nuts and fermented foods, plus enough water, exercise and enough sleep. The NHS recommends 30 g of fibre per day for adults.
How can I stimulate my digestion naturally?
More fibre step by step, drinking enough, daily exercise, fixed mealtimes and chewing thoroughly. You'll find details and eleven tips in the article Stimulating Digestion.
What helps with bloating?
Eat slowly, smaller meals, cut down on fizzy drinks and identify trigger foods. The NHS also recommends regular exercise. With blood in the stool or weight loss, please get it checked by a doctor.
When is heartburn a case for the doctor?
If heartburn occurs almost daily, persists despite adjusting habits or comes with difficulty swallowing, frequent vomiting or unintended weight loss.
Do I need probiotics?
Not necessarily. According to the NHS, the evidence is limited and strain-dependent. A varied diet is the foundation. If you want to supplement, discuss it with your doctor first if you have pre-existing conditions or take medication.
How long does it take for digestion to adjust?
The gut usually needs a few weeks to get used to more fibre. Increase the amount slowly and drink enough, then bloating is less frequent in the early period.
Note: This article is for general information and does not replace medical or therapeutic advice. If you have symptoms or pre-existing conditions, are pregnant or take medication, please speak to your doctor first.
