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26 best foods that improve digestion.
Frustrated with constant burping, heartburn, or stomach noises? Did you know that these are some of the symptoms of mild indigestion? Yes! And persistent problems with digestion can be dangerous to your overall health. By including healthy and digestible foods in your diet, you can start treating digestive problems early to avoid serious complications.
Let's read this article to learn more about foods that improve the functioning of the digestive system.
Healthy foods for digestion:
We offer you a list of foods that are beneficial for healthy digestion. We'll see:
1. Yogurt:
Yogurt is a staple in every home and provides your gut with good bacteria that help improve your digestion. According to some studies, eating yogurt can prevent diarrhea and inflammatory bowel disease, reduce the risk of colon cancer, and improve bowel movements, according to several studies (1). You can make digestion easier by eating a small bowl of yogurt after lunch or dinner. You can consider alternatives made with almond, coconut, or goat milk if you are lactose intolerant.
2. Walnuts:
Walnuts are a great food for the digestive system because they contain both soluble and insoluble fiber. This fiber keeps the digestive system running smoothly by doing double duty. It gives you a feeling of fullness by slowing down the digestive process and preventing constipation naturally.
While walnuts are perfectly healthy for your gut, they can cause gas and cramps due to their difficult-to-digest sugars. Your body does not have the necessary enzymes to break down these sugars, which causes the bacteria in your gut to work. This process produces a lot of gas or flatulence.
So when you are in the early stages of incorporating walnuts into your diet, start with a small amount and gradually increase the amount.
3. Fish oil:
Fish oil is one of the foods that not only helps digestion, but also benefits the heart. It contains high amounts of omega-3 fatty acids that can be very helpful in smoothing the digestive process, in addition to controlling the symptoms of diseases such as ulcerative colitis and ulcerative colitis. To aid digestion, you can add fatty fish like mackerel, salmon, and tuna to your diet.
4. Ginger:
Ginger is a common ingredient that we can find in Indian homes and in foods that aid in digestion. (2). Therefore, ginger is effective for improper digestion and has been used as a herbal remedy to treat colds, coughs, nausea, and infections for thousands of years. Additionally, ginger has been found to increase membrane contractions and accelerate gastric emptying, according to a group of scientists from Taiwan (3).
5. Sweets:
Peppermint is commonly grown in most of the world and is part of the mint genus. Corrects digestive problems and consists of the sound of essential oils in mint leaves.
Peppermint oil can alleviate symptoms associated with IBS, such as intestinal problems, bloating, and an upset stomach because it contains a compound called menthol (4). It can also improve digestion through its relaxing effect on the muscles of the digestive tract, thus speeding up the movement of food through the digestive system and alleviating any problems naturally (5).
6. Water:
It helps your body absorb nutrients by helping to break down the food we eat. Once you drink the water, the large and small intestines absorb it, break down the nutrients, and pass into the bloodstream. According to the National Institute of Diabetes and Digestive and Kidney Diseases, stools change from liquid to solid as the colon absorbs water. Additionally, water helps digest soluble fiber, which slows digestion by turning the fiber into a gel.
7. Apple:
The old saying that an apple a day keeps the doctor away doesn't just come true. Also, this fruit reduces oxidation and inflammation in the digestive system with its antioxidant properties.
Eating apples helps improve digestion as it is believed to promote the growth of good gut bacteria with the help of an ingredient called pectin (6) (7).
8. Bananas:
Bananas are one of the common fruits found in all seasons. This fruit ay
9. Sweet Potato:
Sweet potatoes are another good digestive food that enhances nutrient absorption and aids in proper bowel movement, as they are rich in dietary fibre. Additionally, it helps boost digestive enzymes in the colon by stimulating the cellular synthesis of cells in the intestine (9). You can use sweet potatoes in place of potatoes in curries or roast them.
10- Orange:
Oranges are fruits that contain soluble and insoluble fiber that prevent irritable bowel syndrome by keeping the intestines and stomach working properly. The fiber in oranges plays an essential role in improving digestive health and has many health benefits, such as lowering cholesterol levels (10). Oranges are rich in soluble and insoluble fiber compared to other fruits and vegetables.
11. Lamleh:
Amla is one of the foods that improve digestion by increasing the fire in the digestive system. In addition, it has mild laxative properties that help relieve symptoms associated with IBS, making it easier to pass stools. Also, taking amla helps your body absorb other nutrients due to the high levels of vitamin C.
12. Chia seeds:
Once chia seeds are consumed, they make them form a gelatin-like substance in the stomach, they are an excellent source of fiber. These seeds contribute to healthy digestion by supporting the growth of beneficial bacteria in your gut by acting as prebiotics (11). It also promotes bowel regularity and stool health with its fiber content.
13. Pickles:
Probiotics are beneficial gut bacteria that are similar to the bacteria naturally found in the digestive system. So fermented pickles have a positive effect on gut health because they are full of good bacteria called probiotics.
14 - Asafoetida (Hing):
. Asafoetida or hing increases the activity of digestive enzymes that stimulate digestion. Moreover, it acts explicitly in the digestion of fats by increasing the secretion of bile from the liver (13).
15. Asparagus:
Asparagus helps promote a healthy digestive system because it contains abundant dietary fiber. In addition, it supports regular bowel movements by adding bulk to the stool because asparagus is exceptionally rich in insoluble fiber. Additionally, asparagus contains a small amount of soluble fiber that forms a gel-like substance in the digestive system once dissolved in water. Therefore, to keep your digestive system healthy, eating asparagus as part of a high-fiber diet is a great way.
16. Avocado:
We all know avocados are a fruit full of healthy fats. This fruit is especially useful in calming inflammation in the wall of the duodenum and stomach. Avocados also help treat colitis and biliary autotoxicity by altering the microorganisms in the gut (14). Although avocados can be beneficial and can easily be added to your diet, be sure to consult your doctor if you are allergic to latex.
17. Fermented foods:
Foods and drinks that are produced through controlled microbial growth and transformation of food through enzymatic action are called fermented foods. These fermented foods help maintain a healthy weight, improve digestion, and provide immunity (15).
18. Sauerkraut:
Sauerkraut is a product that provides a good dose of probiotics and fiber and is made only from cabbage and salt. You can get it in cans or in a refrigerated section, which usually contains more probiotics.
19. Tempeh:
A product made from fermented soybeans is called tempeh. It is a vegetable protein similar to tofu, but tempeh is fermented, unlike tofu. It contains all the essential amino acids and probiotics and has a nutty flavour.
18- Kimchi
Kimchi is a spicy, fermented cabbage dish that is a Korean cousin of sauerkraut. You can get it from the coolant section of many stores.
19. Salmon:
Salmon helps reduce inflammation in the body because it is an excellent source of omega-3 fatty acids (16). In addition, omega-3 fatty acids help improve digestion by reducing inflammation in the gut, especially in people with inflammatory bowel disease, food intolerance, and other digestive disorders.
20- Fennel seeds:
Fennel seeds help prevent bloating, indigestion, stomach pain, flatulence, etc. because it is a carminative plant. You can stimulate digestive juices and improve the absorption of nutrients by consuming fennel seeds (17).
21. Whole grains:
Whole grains contain soluble and insoluble fiber. Soluble fiber absorbs food and increases satiety and slows glucose uptake by creating a gel-like substance. For this reason, insoluble fiber adds volume to the stool, which helps promote bowel movement. According to the US Food Guidelines, you should eat three ounces of whole grains daily (18).
22. Broth:
Boiling bones and delivering animal tissue is called bone broth. Bone broth gelatin is derived from glutamine and glycine, which are two amino acids. These amino acids help food pass faster by binding to fluids in the digestive system (19). In addition, the amino acid glutamine has been shown to improve digestive conditions and other inflammatory bowel diseases by protecting the intestinal wall (20).
23. Papaya:
Papaya helps digestion by breaking down food using proteolytic enzymes, papain and papain that have antimicrobial properties. This fruit helps eliminate toxins from the body because it is a rich source of B and C vitamins (21). You can add papaya to the fruit bowl or make a smoothie.
24. Brown rice:
Brown rice can be a perfect digestive aid and can be easily added to your diet. Not only does the fiber it contains keep you full, but it also helps regulate uterine movements. The effects of brown and white rice during digestion have found evidence that the brown rice bran layer helps increase stool volume by slowing down emptying. It also helps alleviate conditions such as colitis and constipation due to its fiber content.
25- Quinoa:
Quinoa is a natural gluten-free cereal, considered one of the best digestive foods that contain large amounts of dietary fiber. Compared to white or brown rice, a cup of quinoa contains five grams of dietary fiber. The fiber in these grains can help lower cholesterol, control blood sugar levels and prevent constipation. You are also less likely to overuse your quinoa fiber, feeling fuller for a longer period of time (22).
26- Mushrooms:
In order to spend our lives as long as possible, we need to take care of our gut and feed it. Mushrooms can inhibit the growth of bad bacteria and yeast with their natural antibiotic properties, making them easy to digest for digestive health. In addition, mushrooms are a pleasant food for the intestine, because they are packed with immune-boosting powers and stress-adapting properties.
27- Turmeric:
Turmeric is another common spice found in the Indian home and has many beneficial properties. It contributes to a healthy digestion due to its antioxidant and anti-inflammatory properties (23).
The weakest foods for digestion:
Any food eaten in moderation does not harm your body. But here is a list of foods to avoid to avoid the symptoms of malnutrition:
Artificial sweeteners
Non-alcoholic beverages.
Refined carbohydrates.
White chocolate or milk.
alcohol.
Foods high in saturated fats.
Caffeinated beverages.
Spicy food.
fatty foods.
By simply changing your diet and lifestyle, you can prevent your digestive problems from turning into complex problems that may require surgery. If digestion does not return to normal even after the changes have been made, consult a doctor. If you found the article helpful, be sure to share it with your friends.
Disclaimer: The material presented in this article is for informational purposes only and does not constitute medical advice. Before you start adding anything to your diet, consult your doctor, the website is not responsible for any side effects that may occur in your body.
Directions:
1. What are some common symptoms of a poor digestive system?
Answer: The following are some common symptoms of a dysfunctional digestive system:
Balloon.
Constipation.
Bleeding.
Burn stomach.
Vomiting and nausea.
Stomach pain.
Diarrhea.
Incontinence.
2. Name some healthy drinks that improve digestion?
Answer: Here is a list of some of the healthy drinks you can include in your daily routine that will help you improve your digestion:
Tae sinsir.
Kombucha.
Mint tea.
Lemon tea.
Fennel tea.
The water.
3. What are some common causes of poor digestion?
Answer: Unhealthy lifestyle, poor diet, infections, food sensitivity are some of the common causes of poor digestion in many people. When the digestive system is compromised, it leads to diarrhea, constipation, irritable bowel syndrome, heartburn and inflammatory bowel disease associated with the digestive tract.
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