Ever had that uncomfortable feeling after a heavy meal—like your stomach just isn't keeping up? Instead of reaching for pills, sometimes the best solution is in your fruit bowl. Certain fruits contain natural enzymes, fibers, and compounds that help your body break down food and keep things moving with less effort.

Let's take a closer look at the ones worth adding to your routine.

Pineapple: Nature's Enzyme Booster

Pineapple is more than a tropical treat—it's packed with bromelain, a group of enzymes that help digest protein.

1. Bromelain can reduce bloating after protein-heavy meals.

2. The fruit's high water content supports hydration, which is essential for smooth digestion.

3. It's also a good source of vitamin C, keeping your gut lining healthy.

Fresh pineapple chunks in salads or smoothies can give your stomach a gentle head start in processing food.

Papaya: The Gentle Soother

Papaya contains papain, another enzyme that helps break down protein into smaller, easier-to-digest parts.

1. It's especially helpful for people who feel heavy or sluggish after eating meat or dairy.

2. Papaya's fiber adds bulk to stool, supporting regularity.

3. Its natural sweetness makes it a light dessert that doubles as digestive support.

A bowl of ripe papaya after dinner is not just refreshing—it's functional.

Bananas: The Stomach's Comfort Food

Bananas are often recommended for upset stomachs, and for good reason.

1. They contain pectin, a soluble fiber that helps normalize bowel movements.

2. Their potassium content restores electrolytes, especially helpful after digestive upsets.

3. Bananas are gentle on the stomach lining, making them a safe choice during recovery.

Adding one to your breakfast or as an afternoon snack keeps your digestive system calm and steady.

Apples: Fiber-Rich Helpers

An apple a day really can support your gut. Apples are full of both soluble and insoluble fiber, each playing a unique role.

1. Soluble fiber slows digestion just enough to absorb nutrients properly.

2. Insoluble fiber adds bulk and prevents constipation.

3. Their polyphenols may also encourage the growth of good gut bacteria.

Whether raw or baked, apples provide a steady boost for digestion without fuss.

Kiwis: Small but Mighty

Don't underestimate the kiwi—it has actinidin, an enzyme that aids in breaking down protein, similar to papaya and pineapple.

1. Studies suggest kiwi can speed up stomach emptying after meals.

2. Its high vitamin C and fiber content give the gut both strength and regularity.

3. The seeds add mild roughage, helping overall digestive flow.

A couple of sliced kiwis make a powerful, tangy addition to your plate.

Berries: Antioxidants with Fiber

Strawberries, blueberries, and raspberries do more than taste good.

According to Beth Czerwony, RD, LD, a registered dietitian with the Cleveland Clinic, berries like strawberries, blueberries, and raspberries support digestion by supplying fiber that keeps food moving through the digestive tract. Their antioxidant compounds also help reduce inflammation, making them easy on the stomach while delivering a high concentration of nutrients for relatively few calories. Added to yogurt, oatmeal, or eaten on their own, berries make a naturally gut-friendly snack.

1. They're rich in insoluble fiber, which keeps food moving through the digestive tract.

2. Their natural antioxidants reduce inflammation, easing stress on the stomach.

3. Low in calories yet nutrient-dense, they make digestion easier without overloading the system.

Toss them into yogurt, oatmeal, or just enjoy a handful on their own for a gut-friendly snack.

Good digestion doesn't happen by chance—it's the result of small daily choices. Swapping sugary desserts for papaya, adding pineapple to dinner, or keeping a banana handy are simple but effective habits.

Your digestive system is like a hardworking partner: give it the right tools, and it'll repay you with less stress, better comfort, and more energy. The next time your stomach feels heavy, look to your fruit basket before your medicine cabinet—you might find the relief you need waiting there.