How can certain foods enhance digestion. Which dietary choices support gut health. What are the top foods to avoid for better digestion. Why is fiber crucial for digestive wellness. How do probiotics benefit the digestive system.

The Importance of Proper Digestion for Overall Health

Digestion is a complex process that begins as soon as food enters our mouths. The digestive system gradually breaks down food into smaller, more usable components that our bodies can absorb and utilize. Proper digestion is crucial for overall health, as it allows our bodies to extract essential nutrients from the foods we consume.

Various foods can aid different stages of the digestive process. Some support stomach function, while others benefit the intestines. Understanding which foods promote healthy digestion can help individuals make informed dietary choices to support their gut health.

The Role of Fiber in Digestive Health

Fiber is a key nutrient for maintaining digestive health. It adds bulk to stool, promotes regular bowel movements, and supports the growth of beneficial gut bacteria. For those unaccustomed to a high-fiber diet, it’s advisable to increase fiber intake gradually, starting with soluble fiber sources such as oatmeal, apples, and bananas.

• Add one serving of fiber to your diet every 4-5 days
• Increase fiber intake slowly to avoid digestive discomfort
• Pair increased fiber consumption with adequate water intake

Top Foods That Promote Healthy Digestion

Incorporating specific foods into your diet can significantly improve digestive health. These foods offer various benefits, from reducing bloating to supporting the growth of beneficial gut bacteria.

Ginger: A Natural Digestive Aid

Ginger is renowned for its ability to alleviate digestive discomfort and reduce bloating. This versatile root can be consumed in various forms:

• Dried ginger powder as a spice in meals
• Fresh ginger root slices steeped in hot water for tea
• Candied ginger as a quick digestive remedy

How does ginger benefit digestion? Ginger contains compounds that stimulate digestive juices and enzymes, promoting smoother digestion and reducing inflammation in the gut.

Unsaturated Fats: Supporting Nutrient Absorption

Unsaturated fats play a crucial role in digestion by aiding the absorption of fat-soluble vitamins and promoting regular bowel movements when combined with fiber. Plant-based oils, such as olive oil, are excellent sources of unsaturated fats.

How much unsaturated fat should you consume? For an adult following a 2,000-calorie-per-day diet, fat intake should not exceed 77 grams daily, with a focus on unsaturated sources.

Vegetables with Skin: Fiber-Rich Digestive Support

Vegetables, particularly those consumed with their skins intact, are excellent sources of dietary fiber. Fiber stimulates bowel movements and promotes the growth of beneficial gut bacteria. Some fiber-rich vegetables include:

• Potatoes (with skin)
• Beans
• Legumes

Fruits: Natural Digestive Boosters

Many fruits are not only rich in fiber but also contain vitamins and minerals that support digestive health. Vitamin C and potassium, found in abundance in fruits, play essential roles in maintaining gut health. Some digestive-friendly fruits include:

• Apples
• Oranges
• Bananas

Whole Grains: Slow-Release Energy for Digestion

Whole grains are excellent sources of fiber and provide slow-release energy, which helps regulate blood sugar levels. This steady energy supply supports the digestive system’s continuous function. Popular whole grain options include:

• Brown rice
• Quinoa
• Whole wheat bread

Probiotic-Rich Foods: Yogurt and Kefir

Probiotics are beneficial live bacteria and yeasts that support gut health. Yogurt and kefir are excellent sources of probiotics, offering potential benefits for the digestive system.

How do probiotics improve digestion? These beneficial microorganisms help maintain a healthy balance of gut bacteria, support immune function, and may alleviate symptoms of certain digestive disorders.

Leafy Green Vegetables: Nutrient Powerhouses

Leafy greens are packed with nutrients that support overall health, including digestive wellness. They contain a sugar called sulfoquinovose, which may feed beneficial stomach bacteria, promoting better digestion.

Foods to Avoid for Optimal Digestive Health

While many foods support digestive health, others can increase the risk of bloating, heartburn, and diarrhea. Limiting or avoiding the following foods may help improve digestive comfort:

• Artificial sweeteners, especially sugar alcohols
• Carbonated and sugar-sweetened beverages
• Refined carbohydrates (e.g., white bread)
• Alcohol
• Milk or white chocolate
• Foods high in saturated fats (e.g., cheese, cream)
• Caffeine-containing beverages
• Spicy foods
• Greasy foods (e.g., pizza)

Digestive-Friendly Eating Habits

In addition to choosing the right foods, certain eating habits can significantly impact digestive health. Consider adopting these practices for improved digestion:

1. Eat slowly and chew food thoroughly
2. Avoid lying down immediately after meals
3. Opt for several small meals instead of large ones
4. Stay hydrated by drinking plenty of water throughout the day
5. Practice mindful eating, focusing on your meal without distractions

Understanding Individual Digestive Needs

It’s important to recognize that digestive systems vary from person to person. Some individuals may have food intolerances or allergies that affect their digestion. How can you identify foods that may be causing digestive issues? Keeping a food diary can help pinpoint triggers and inform dietary choices.

If you experience persistent digestive problems, consult a healthcare professional for personalized advice and potential diagnostic tests.

The Connection Between Gut Health and Overall Wellness

Emerging research suggests that gut health plays a crucial role in overall wellness, extending beyond just digestive comfort. The gut microbiome, composed of trillions of microorganisms residing in our digestive tract, influences various aspects of our health.

The Gut-Brain Axis

The gut-brain axis refers to the bidirectional communication between the gastrointestinal tract and the central nervous system. This connection highlights the importance of gut health in mental well-being and cognitive function.

How does gut health affect mood and cognition? The gut produces neurotransmitters, including serotonin, which plays a key role in regulating mood. A healthy gut microbiome may contribute to better mental health and cognitive performance.

Immune System Support

A significant portion of our immune system resides in the gut. The balance of beneficial bacteria in our digestive tract plays a crucial role in supporting immune function and defending against pathogens.

How can you support your gut-immune connection? Consuming a diverse range of fiber-rich foods and probiotic sources can help maintain a healthy gut microbiome, potentially boosting immune function.

Incorporating Digestive-Friendly Foods into Your Diet

Making dietary changes to support digestive health doesn’t have to be overwhelming. Start by gradually introducing more fiber-rich foods and probiotic sources into your meals. Here are some practical tips:

• Begin your day with a bowl of whole-grain oatmeal topped with berries and a dollop of yogurt
• Snack on raw vegetables with hummus for a fiber and protein boost
• Include a side salad with leafy greens at lunch and dinner
• Swap refined grains for whole grain alternatives in your favorite recipes
• Experiment with fermented foods like kimchi or sauerkraut as condiments

Meal Planning for Digestive Health

Planning meals with digestive health in mind can help ensure you’re consistently nourishing your gut. Consider these strategies:

1. Aim for a variety of colorful fruits and vegetables in your weekly meal plan
2. Include at least one fermented food or probiotic source daily
3. Balance your plate with a mix of fiber, lean proteins, and healthy fats
4. Prepare batch-cooked whole grains and legumes for easy meal additions
5. Keep a selection of digestive-friendly snacks on hand for between-meal hunger

The Role of Hydration in Digestive Health

Proper hydration is crucial for maintaining digestive health. Water plays a vital role in various digestive processes, from the breakdown of food to the absorption of nutrients and the elimination of waste.

Benefits of Adequate Hydration for Digestion

How does staying hydrated support digestion? Adequate water intake offers several benefits:

• Softens stool and prevents constipation
• Aids in the breakdown and absorption of nutrients
• Helps maintain the mucosal lining of the intestines
• Supports the transport of waste products out of the body
• Promotes overall digestive comfort and regularity

How much water should you drink for optimal digestion? While individual needs vary, a general guideline is to aim for 8-10 cups (64-80 ounces) of water per day. However, factors such as climate, physical activity, and overall health may influence your specific hydration needs.

Hydration Tips for Digestive Wellness

Incorporate these strategies to ensure adequate hydration throughout the day:

1. Start your morning with a glass of water to rehydrate after sleep
2. Carry a reusable water bottle to encourage regular sipping
3. Set reminders on your phone or computer to prompt water breaks
4. Infuse water with fresh fruits or herbs for added flavor
5. Consume water-rich foods like cucumbers, watermelon, and zucchini

Managing Common Digestive Issues Through Diet

While a balanced diet rich in fiber and probiotics can support overall digestive health, specific dietary approaches may help manage common digestive issues. Here’s a brief overview of dietary strategies for some prevalent digestive concerns:

Acid Reflux and GERD

For individuals experiencing acid reflux or gastroesophageal reflux disease (GERD), certain dietary modifications may provide relief:

• Avoid trigger foods such as spicy, fatty, or acidic items
• Eat smaller, more frequent meals throughout the day
• Limit alcohol and caffeine consumption
• Avoid lying down immediately after eating
• Consider incorporating alkaline foods like bananas and melons

Irritable Bowel Syndrome (IBS)

IBS symptoms can often be managed through dietary changes. The low FODMAP diet has shown promise for many individuals with IBS:

• Temporarily reduce intake of fermentable carbohydrates (FODMAPs)
• Work with a dietitian to identify trigger foods
• Gradually reintroduce FODMAP-containing foods to determine tolerance
• Focus on gut-friendly foods like lean proteins and low-FODMAP vegetables

Constipation

Dietary strategies to alleviate constipation include:

• Increase fiber intake gradually, focusing on both soluble and insoluble sources
• Stay well-hydrated to soften stool
• Include probiotic-rich foods to support gut motility
• Consider natural laxatives like prunes or flaxseeds

The Future of Digestive Health: Emerging Research and Trends

As our understanding of the gut microbiome and its impact on overall health continues to evolve, new research is shaping the future of digestive wellness. Here are some emerging areas of study and potential future trends:

Personalized Nutrition for Gut Health

Advances in microbiome testing and genetic analysis are paving the way for personalized nutrition approaches tailored to individual gut profiles. This could lead to more targeted dietary recommendations for optimal digestive health.

Prebiotics and Synbiotics

While probiotics have gained significant attention, research is increasingly focusing on prebiotics (food for beneficial gut bacteria) and synbiotics (combinations of pre- and probiotics). These may offer more comprehensive support for gut health.

Gut-Centric Approaches to Disease Management

Growing evidence suggests that gut health may play a role in various health conditions, from autoimmune disorders to mental health issues. Future treatment approaches may incorporate gut-focused interventions as part of holistic disease management strategies.

Functional Foods for Digestive Wellness

The development of functional foods specifically designed to support digestive health is likely to expand. This may include fortified products, novel fermented foods, and innovative fiber sources.

As research in these areas progresses, it’s important to stay informed about evidence-based approaches to digestive health. Consult with healthcare professionals and registered dietitians to incorporate the latest findings into your personal wellness strategy.

What to eat and avoid

As soon as food enters the body through the mouth, the process of digestion begins.

The body gradually moves it through the digestive system, which breaks the food down into smaller, more useable parts.

Various foods can help at different stages of this process. For example, some aid digestion in the stomach, while others support the intestines.

Fiber is essential to digestive health in general. If a person is not used to eating fiber often, it is best to increase fiber intake slowly, starting with soluble fiber such as from oatmeal, apples, and bananas.

Add around one serving of fiber to the diet every 4–5 days. Increasing fiber intake too quickly can be bad for digestion.

Drinking plenty of water is also important, as it combines with fiber and adds bulk to stool.

Specific foods that are good for digestion include:

Foods containing ginger

Ginger is a plant that can reduce bloating and other digestive problems.

Dried ginger powder is an excellent spice for flavoring meals, and a person can also use slices of ginger root to make tea.

Choose a quality ginger root powder for flavoring meals. For tea, choose fresh ginger root for the best results.

Unsaturated fats

This type of fat helps the body absorb vitamins. It also combines with fiber to help encourage bowel movements.

Plant oils such as olive oil are a good source of unsaturated fats.

Always consume fats in moderation. For an adult following a 2,000-calorie-per-day diet, for example, fat intake should not exceed 77 grams daily.

Vegetables with skin

Vegetables are rich in fiber, which is an important nutrient for digestion. Fiber stimulates the bowels to move stool out of the body.

The skins of vegetables are often rich in fiber, and it is best to consume them whole. Some vegetables with skin rich in fiber include potatoes, beans, and legumes.

Fruits

Many fruits are also rich in fiber. They also contain vitamins and minerals that are good for digestion, such as vitamin C and potassium.

For example, apples, oranges, and bananas are nutritious fruits that could help with digestion.

Whole-grain foods

Whole-grain foods also have a high fiber content that aids digestion. The body breaks down whole grains slowly, which helps control blood sugar levels.

Many whole grain foods are available, including brown rice and quinoa.

Yogurt

Many yogurt products contain probiotics. These are live bacteria and yeasts that may have benefits for the digestive system.

Kefir

Kefir is a fermented milk drink that is filling and contains probiotics. As mentioned above, these may promote better digestion and gut health.

Leafy green vegetables

Leafy green vegetables are packed with nutrients that are helpful for digestion.

According to an article in the journal Nature Chemical Biology, these vegetables also contain sulfoquinovose. This is a sugar that may feed healthful bacteria in the stomach, thereby promoting digestion.

Although most foods are fine to consume in moderation, some are not as helpful for digestion.

Some foods and drinks increase the risk of bloating, heartburn, and diarrhea. Examples of these include:

• artificial sweeteners, such as sugar alcohols
• carbonated beverages or sugar sweetened drinks
• refined carbohydrates, such as white bread
• alcohol
• milk or white chocolate
• foods high in saturated fats, such as cheese and cream
• coffee and other drinks containing caffeine
• spicy foods, such as some types of curry
• greasy foods, such as pizza

Some habits can also hamper digestion. These include eating too fast and lying down immediately after eating.

The body can also take longer to digest large meals, which may be problematic for some people. To enhance digestion, it is best to eat several small meals instead of one large one.

However, everyone’s digestive systems vary. For example, some people may have food intolerances and allergies, while others do not.

A doctor may recommend that people with digestive problems such as these keep a food diary. This can help identify foods and drinks that trigger digestive issues.

What to eat and avoid

As soon as food enters the body through the mouth, the process of digestion begins.

The body gradually moves it through the digestive system, which breaks the food down into smaller, more useable parts.

Various foods can help at different stages of this process. For example, some aid digestion in the stomach, while others support the intestines.

Fiber is essential to digestive health in general. If a person is not used to eating fiber often, it is best to increase fiber intake slowly, starting with soluble fiber such as from oatmeal, apples, and bananas.

Add around one serving of fiber to the diet every 4–5 days. Increasing fiber intake too quickly can be bad for digestion.

Drinking plenty of water is also important, as it combines with fiber and adds bulk to stool.

Specific foods that are good for digestion include:

Foods containing ginger

Ginger is a plant that can reduce bloating and other digestive problems.

Dried ginger powder is an excellent spice for flavoring meals, and a person can also use slices of ginger root to make tea.

Choose a quality ginger root powder for flavoring meals. For tea, choose fresh ginger root for the best results.

Unsaturated fats

This type of fat helps the body absorb vitamins. It also combines with fiber to help encourage bowel movements.

Plant oils such as olive oil are a good source of unsaturated fats.

Always consume fats in moderation. For an adult following a 2,000-calorie-per-day diet, for example, fat intake should not exceed 77 grams daily.

Vegetables with skin

Vegetables are rich in fiber, which is an important nutrient for digestion. Fiber stimulates the bowels to move stool out of the body.

The skins of vegetables are often rich in fiber, and it is best to consume them whole. Some vegetables with skin rich in fiber include potatoes, beans, and legumes.

Fruits

Many fruits are also rich in fiber. They also contain vitamins and minerals that are good for digestion, such as vitamin C and potassium.

For example, apples, oranges, and bananas are nutritious fruits that could help with digestion.

Whole-grain foods

Whole-grain foods also have a high fiber content that aids digestion. The body breaks down whole grains slowly, which helps control blood sugar levels.

Many whole grain foods are available, including brown rice and quinoa.

Yogurt

Many yogurt products contain probiotics. These are live bacteria and yeasts that may have benefits for the digestive system.

Kefir

Kefir is a fermented milk drink that is filling and contains probiotics. As mentioned above, these may promote better digestion and gut health.

Leafy green vegetables

Leafy green vegetables are packed with nutrients that are helpful for digestion.

According to an article in the journal Nature Chemical Biology, these vegetables also contain sulfoquinovose. This is a sugar that may feed healthful bacteria in the stomach, thereby promoting digestion.

Although most foods are fine to consume in moderation, some are not as helpful for digestion.

Some foods and drinks increase the risk of bloating, heartburn, and diarrhea. Examples of these include:

• artificial sweeteners, such as sugar alcohols
• carbonated beverages or sugar sweetened drinks
• refined carbohydrates, such as white bread
• alcohol
• milk or white chocolate
• foods high in saturated fats, such as cheese and cream
• coffee and other drinks containing caffeine
• spicy foods, such as some types of curry
• greasy foods, such as pizza

Some habits can also hamper digestion. These include eating too fast and lying down immediately after eating.

The body can also take longer to digest large meals, which may be problematic for some people. To enhance digestion, it is best to eat several small meals instead of one large one.

However, everyone’s digestive systems vary. For example, some people may have food intolerances and allergies, while others do not.

A doctor may recommend that people with digestive problems such as these keep a food diary. This can help identify foods and drinks that trigger digestive issues.

What to eat and avoid

As soon as food enters the body through the mouth, the process of digestion begins.

The body gradually moves it through the digestive system, which breaks the food down into smaller, more useable parts.

Various foods can help at different stages of this process. For example, some aid digestion in the stomach, while others support the intestines.

Fiber is essential to digestive health in general. If a person is not used to eating fiber often, it is best to increase fiber intake slowly, starting with soluble fiber such as from oatmeal, apples, and bananas.

Add around one serving of fiber to the diet every 4–5 days. Increasing fiber intake too quickly can be bad for digestion.

Drinking plenty of water is also important, as it combines with fiber and adds bulk to stool.

Specific foods that are good for digestion include:

Foods containing ginger

Ginger is a plant that can reduce bloating and other digestive problems.

Dried ginger powder is an excellent spice for flavoring meals, and a person can also use slices of ginger root to make tea.

Choose a quality ginger root powder for flavoring meals. For tea, choose fresh ginger root for the best results.

Unsaturated fats

This type of fat helps the body absorb vitamins. It also combines with fiber to help encourage bowel movements.

Plant oils such as olive oil are a good source of unsaturated fats.

Always consume fats in moderation. For an adult following a 2,000-calorie-per-day diet, for example, fat intake should not exceed 77 grams daily.

Vegetables with skin

Vegetables are rich in fiber, which is an important nutrient for digestion. Fiber stimulates the bowels to move stool out of the body.

The skins of vegetables are often rich in fiber, and it is best to consume them whole. Some vegetables with skin rich in fiber include potatoes, beans, and legumes.

Fruits

Many fruits are also rich in fiber. They also contain vitamins and minerals that are good for digestion, such as vitamin C and potassium.

For example, apples, oranges, and bananas are nutritious fruits that could help with digestion.

Whole-grain foods

Whole-grain foods also have a high fiber content that aids digestion. The body breaks down whole grains slowly, which helps control blood sugar levels.

Many whole grain foods are available, including brown rice and quinoa.

Yogurt

Many yogurt products contain probiotics. These are live bacteria and yeasts that may have benefits for the digestive system.

Kefir

Kefir is a fermented milk drink that is filling and contains probiotics. As mentioned above, these may promote better digestion and gut health.

Leafy green vegetables

Leafy green vegetables are packed with nutrients that are helpful for digestion.

According to an article in the journal Nature Chemical Biology, these vegetables also contain sulfoquinovose. This is a sugar that may feed healthful bacteria in the stomach, thereby promoting digestion.

Although most foods are fine to consume in moderation, some are not as helpful for digestion.

Some foods and drinks increase the risk of bloating, heartburn, and diarrhea. Examples of these include:

• artificial sweeteners, such as sugar alcohols
• carbonated beverages or sugar sweetened drinks
• refined carbohydrates, such as white bread
• alcohol
• milk or white chocolate
• foods high in saturated fats, such as cheese and cream
• coffee and other drinks containing caffeine
• spicy foods, such as some types of curry
• greasy foods, such as pizza

Some habits can also hamper digestion. These include eating too fast and lying down immediately after eating.

The body can also take longer to digest large meals, which may be problematic for some people. To enhance digestion, it is best to eat several small meals instead of one large one.

However, everyone’s digestive systems vary. For example, some people may have food intolerances and allergies, while others do not.

A doctor may recommend that people with digestive problems such as these keep a food diary. This can help identify foods and drinks that trigger digestive issues.

What to eat and avoid

As soon as food enters the body through the mouth, the process of digestion begins.

The body gradually moves it through the digestive system, which breaks the food down into smaller, more useable parts.

Various foods can help at different stages of this process. For example, some aid digestion in the stomach, while others support the intestines.

Fiber is essential to digestive health in general. If a person is not used to eating fiber often, it is best to increase fiber intake slowly, starting with soluble fiber such as from oatmeal, apples, and bananas.

Add around one serving of fiber to the diet every 4–5 days. Increasing fiber intake too quickly can be bad for digestion.

Drinking plenty of water is also important, as it combines with fiber and adds bulk to stool.

Specific foods that are good for digestion include:

Foods containing ginger

Ginger is a plant that can reduce bloating and other digestive problems.

Dried ginger powder is an excellent spice for flavoring meals, and a person can also use slices of ginger root to make tea.

Choose a quality ginger root powder for flavoring meals. For tea, choose fresh ginger root for the best results.

Unsaturated fats

This type of fat helps the body absorb vitamins. It also combines with fiber to help encourage bowel movements.

Plant oils such as olive oil are a good source of unsaturated fats.

Always consume fats in moderation. For an adult following a 2,000-calorie-per-day diet, for example, fat intake should not exceed 77 grams daily.

Vegetables with skin

Vegetables are rich in fiber, which is an important nutrient for digestion. Fiber stimulates the bowels to move stool out of the body.

The skins of vegetables are often rich in fiber, and it is best to consume them whole. Some vegetables with skin rich in fiber include potatoes, beans, and legumes.

Fruits

Many fruits are also rich in fiber. They also contain vitamins and minerals that are good for digestion, such as vitamin C and potassium.

For example, apples, oranges, and bananas are nutritious fruits that could help with digestion.

Whole-grain foods

Whole-grain foods also have a high fiber content that aids digestion. The body breaks down whole grains slowly, which helps control blood sugar levels.

Many whole grain foods are available, including brown rice and quinoa.

Yogurt

Many yogurt products contain probiotics. These are live bacteria and yeasts that may have benefits for the digestive system.

Kefir

Kefir is a fermented milk drink that is filling and contains probiotics. As mentioned above, these may promote better digestion and gut health.

Leafy green vegetables

Leafy green vegetables are packed with nutrients that are helpful for digestion.

According to an article in the journal Nature Chemical Biology, these vegetables also contain sulfoquinovose. This is a sugar that may feed healthful bacteria in the stomach, thereby promoting digestion.

Although most foods are fine to consume in moderation, some are not as helpful for digestion.

Some foods and drinks increase the risk of bloating, heartburn, and diarrhea. Examples of these include:

• artificial sweeteners, such as sugar alcohols
• carbonated beverages or sugar sweetened drinks
• refined carbohydrates, such as white bread
• alcohol
• milk or white chocolate
• foods high in saturated fats, such as cheese and cream
• coffee and other drinks containing caffeine
• spicy foods, such as some types of curry
• greasy foods, such as pizza

Some habits can also hamper digestion. These include eating too fast and lying down immediately after eating.

The body can also take longer to digest large meals, which may be problematic for some people. To enhance digestion, it is best to eat several small meals instead of one large one.

However, everyone’s digestive systems vary. For example, some people may have food intolerances and allergies, while others do not.

A doctor may recommend that people with digestive problems such as these keep a food diary. This can help identify foods and drinks that trigger digestive issues.

7 Superfoods That Help Digestion

The digestion process is an intricately choreographed ballet during which your body performs the many steps needed to break down the food you eat and unlock the vitamins, minerals, calories, fats, and proteins you need — and then efficiently clean sweep the rest. Most people don’t contemplate these inner workings unless they’re not going smoothly, but you can proactively take steps to avoid problems. One of the easiest digestive health tips is to fuel up with foods good for digestion.

Digestion is the process your body uses to break down food into nutrients. The body uses the nutrients from food for energy, growth, and cellular repair. But when your digestive process goes awry, whether from overeating or eating foods that disagree with you, you need to review the rules of good nutrition again.

The U.S. federal guidelines on diet suggest that all Americans age 2 and older eat a variety of healthy foods, balancing calories ingested with physical activity. Suggested foods include:

• Fat-free or low-fat milk and milk products
• Fruits, vegetables, unsalted nuts and seeds, and whole grains
• Lean meats, poultry, seafood, beans and peas, soy products, and eggs

But what if foods such as dairy cause digestion issues? If you can’t tolerate the lactose in dairy, try lactose-free products. Lactose is simply the sugar in dairy products that causes GI pain in some people. According to the Mayo Clinic, this condition, called lactose malabsorption, is generally harmless, but you may experience the following symptoms:

• Bloating
• Diarrhea
• Gas
• Nausea or vomiting
• Stomach upset

If you are lactose intolerant, consider nondairy alternatives such as soy milk, almond milk, rice milk, and coconut milk. If a change to nondairy products does not relieve your GI distress, talk to your doctor. There is help.

Fiber is the indigestible part of plant food that we need to stay regular. While fiber itself is not digested by our GI enzymes, we must eat fiber-rich foods because they absorb water in the intestines, ease bowel movements, and promote the healthy gut bacteria we need for proper digestion. Are you meeting the recommended fiber requirements?

The American Academy of Nutrition and Dietetics recommends that women get 25 grams of daily fiber and men get 38 grams. This can be done by decreasing your intake of foods high in fat and sugar and increasing your consumption of whole grains, legumes, vegetables, fruits, and nuts.

Along with that recommendation, eating a diet low in saturated fat and high in vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds provides excellent sources of foods to help digestion. This type of plant-based diet aids in lowering LDL (bad) cholesterol levels and improving blood sugar control.

High-fiber foods include:

• Apple with skin
• Artichokes
• Baked beans
• Barley
• Black beans
• Bran flakes
• Broccoli
• Green beans
• Green peas
• Lentils
• Lima beans
• Pear with skin
• Raspberries
• Split peas
• Turnip greens
• Whole wheat spaghetti

And there are more delicious foods good for digestion. Put the following superfoods on your plate and discover how with a little ingenuity, staying “regular” can be delicious.

14 Best Foods for Digestion

There are many reasons why we might have tummy troubles from time to time. From minor gastrointestinal infections to food intolerances to more serious diseases, digestive conditions can affect millions of people around the world. Fortunately, as food must pass through our digestive tract there are many things we can consume to help our gut along the way. These best foods for digestion, which are commonly available at most grocery stores, are comforting and very delicious!

14 Best Foods for Digestion

Ginger

Image: Dominik Martin via Unsplash

Ginger contains compounds called gingerols, which block pro-inflammatory compounds and can lessen pain. Ginger is also a great remedy for gastrointestinal upset and nausea, plus it has anti-cancer properties and is a fabulous food to eat when you’re sick.

A simple, digestive-friendly way to enjoy ginger is grating it fresh into hot water with lemon and a bit of raw honey.

Turmeric

Turmeric is a highly anti-inflammatory and anti-cancer spice to consider adding to your pantry. One of is main constituents, called curcumin, can help protect the gastrointestinal lining, positively impact gut bacteria and shows promise as a treatment for many gastric disorders like inflammatory bowel disease and colorectal cancer.

Due to its strong flavour, start off consuming small amounts of turmeric (about 1/8 tsp) and work your way up. It’s a great spice to add to teas, dairy-free elixirs and dairy-free nut or seed milk.

Fermented Foods

Image: Monika Grabkowska via Unsplash

Fermented foods are one of the best foods for digestion as they are rich in probiotics, which introduce favourable bacteria into the gut and help to fortify the intestinal lining. There are many different probiotic strains which have been studied for their ability to benefit inflammatory bowel diseases, irritable bowel syndrome (IBS), diarrhea, and gastrointestinal infections caused by pathogens. As 70 percent of our immune system is found in gut tissue, fermented foods can also help to boost immunity.

The fermented foods we love include:

Fermented foods are straightforward to make at home once you learn the basics, and homemade versions allow you to control exactly what goes into your ferments – especially the type and amount of sugar. It also ensures you are actually cultivating probiotic cultures through true fermentation (as opposed to vinegar-based options, which are tangy but don’t contain probiotics).

Chia Seeds

Image: Brenda Godinez via Unsplash

When soaked in water, chia seeds become mucilaginous or ‘goopy’ and this is extremely soothing to the digestive tract. Chia seeds are rich in fibre, which helps to reduce constipation and encourage beneficial bacteria in the gut, as well as omega-3 fatty acids that reduce intestinal inflammation. They also are a good source of magnesium, a fantastic nutrient that relaxes intestinal muscles, and protein for gut healing and repair.

Use chia seeds in a chia pudding, add them to dairy-free smoothies, toss them in oatmeal or porridge, or use them to amp up your nut and seed butter.

Broth (Bone Broth or Vegetable Broth)

Broths are one of the best foods for digestion because they are simple to digest, comforting, wonderful for boosting the immune system,  hydrating (which is handy if you have been suffering from diarrhea), and easy to enhance with more nutrition by adding vegetables, herbs, spices, sea vegetables, medicinal mushrooms and culinary adaptogens.

If you choose to consume bone broth, it contains amino acids (protein) for healing and repair, and also promotes the flow of gastric juices.

Get the full lowdown on how to create nutritious broths and stocks here.

Sweet Potatoes

Image: Louis Hansel via Unsplash

Who doesn’t love sweet potatoes? They are an absolutely delicious root vegetable that contain a wealth of Vitamin A, a nutrient that is key for maintaining and healing the intestinal barrier, as well as supporting a healthy immune system. Sweet potatoes have a specific kind of antioxidant called anthocyanins, which may play an important role in colon cancer prevention.

Sweet potatoes are simple to digest and emerging research on animals show that they can even trigger digestive enzymes.

We love sweet potatoes in almost every dish, from soups, stews and other one-pot meals to gluten-free baked goods. They are also wonderful roasted or mashed all on their own!

Winter Squash

Winter squashes have cucurbitacins, which inhibit the production of enzymes that lead to inflammation. They are loaded with immune-enhancing vitamins A and C, plus they are a good source of fibre for digestive health. Learn more about the different squash varieties and why they’re so awesome in this Guide to Winter Squash.

You’ll also find loads of delicious recipe inspiration from these 20 Best Winter Squash Recipes.

Salmon

Image: Micheile Henderson via Unsplash

Wild salmon contains protein for gut healing and repair, omega-3 fats to reduce inflammation, and Vitamin D which is essential for good immune function and autoimmune disease prevention. Emerging research also shows that omega-3s can have a prebiotic effect on the gut, making positive changes to its bacterial composition.

The source of your fish is important – this is a great sustainable seafood guide to help you when shopping at the fish counter.

Applesauce

Apples are rich in array of nutrients, most notably polyphenols, which can help protect the gut and has anti-cancer properties. They also contain digestive-enhancing soluble and insoluble fibre and research shows that these fibres – especially pectin – help produce beneficial bacteria in the colon. Cooking and blending apples into applesauce makes these fibres much easier to digest.

If you have a strong blender or food processor, you can keep the peel on when making applesauce and you can enhance the flavour with spices like ginger and cinnamon.

Pineapple

A compound found in pineapple called bromelain helps us to better digest proteins, which reduces indigestion and acid reflux. It dampens inflammation and pain as well and can address the effects of diarrhea caused by certain pathogens like E. coli.  You can enjoy pineapple on its own, or blend it into an anti-inflammatory smoothie or smoothie bowl. Ensure you include some of the pineapple stem too, as that is where much of the bromelain is concentrated.

Mint

Image: congerdesign via Pixabay

Mint helps to relax our intestinal muscles, reducing spasms and pain, and it relieves bloating and gas. It can help address a variety of gastrointestinal conditions, but is often used in irritable bowel syndrome to diminish symptoms and abdominal pain.

You can use different varieties of mint (peppermint, spearmint, etc.), either fresh or dried. We love pairing mint with cacao powder in hot chocolate recipes, or you can simply steep the leaves in hot water.

Mushrooms

We adore mushrooms for their anti-cancer properties, energy-enhancing B vitamins, Vitamin D, and fibre for gut health. They also contain immune-boosting and modulating polysaccharides called beta-glucans, anti-inflammatory compounds and zinc, which helps improve the function of the intestinal barrier (zinc deficiencies may also lead to gastrointestinal diseases). As a sweet bonus, mushrooms are a food that you can grow indoors!

If you’re confused about the different varieties of mushrooms, grab our guide to mushrooms and how to use them.

Coconut Oil

This healthy cooking oil, mainly containing medium-chain fats, is easy for us to digest and use. Coconut oil is anti-inflammatory and contains lauric acid, an anti-microbial and anti-bacterial fatty acid that can help prevent harmful bacteria from growing in the digestive tract.

Coconut oil can be used as a cooking/baking oil, or you can add it to dairy-free elixir recipes. Have you ever tried buying a whole coconut? You can discover how to use all of the good bits of the coconut here.

Fennel

Fennel enhances digestion by reducing bloating and gas, and can help reduce abdominal pain and symptoms of IBS. You can try consuming fresh fennel (you may want to cook it first) or steeping the seeds into herbal tea recipes.

Foods to Avoid for Good Digestion

When looking at the best foods for digestion, it’s equally important to eliminate the foods that aggravate the digestive tract and impede digestive healing.

Gluten

Gluten, a protein in wheat, barley and rye, is linked to gut inflammation and can damage the intestinal wall, causing food particles to break through into the bloodstream where they don’t belong, leading to an immune response. Discover more about the negative effects of gluten in this  podcast episode.

Dairy

Dairy products, especially cow dairy, can be difficult to digest. Many of us don’t produce the lactase enzyme required to digest the lactose in milk and this may lead to poor digestion and bloating, gas or cramps. Some people react to the proteins in milk like whey and casein – and casein is actually similar in structure to gluten.

Refined Sugars

White, refined sugars boost our body’s production of inflammatory chemicals and contributes to dysbiosis in the gut, which is an imbalance of bacteria (and the sugar typically causes the harmful bacteria to proliferate). Craving something sweet? Try one of these natural sweeteners instead.

Alcohol

Alcoholic beverages disrupt the bacteria in the gut, leading to the overgrowth of harmful bacteria. If you’re looking for a good cocktail, these healthy mocktails are sure to do the trick.

Coffee

Coffee can cause the stomach to release its contents prematurely, which may lead to impaired digestion down the line. Coffee can also interfere with our hormones, leaving us stressed out. Stress, whether physical or emotional, impairs digestion.

helpful Habits to Enhance Digestion

Chewing

Digestion has a specific flow and order, and skipping steps can impede what happens later on. Mechanical digestion happens in the mouth, so we need to chew well to ensure everything is broken down and can trigger the hormones that signal the next part of the digestive cascade. Chew more times than you think you need to!

Eating at a Table

Focusing your attention on the food while sitting at a table can help enhance your digestion. When you can, sit down at a table and eat rather than consuming food in front of the TV, in your car, or while standing up.

Relax and Take Your Time

We often rush through eating, as sometimes we feel we don’t have the time to enjoy a meal or that taking time to eat is somehow unproductive or wasteful. Nothing could be further from the truth! You don’t have to take a three-hour lunch, but try to relax while eating –  when we are in a relaxed state our nervous system helps us digest more effectively. When our bodies are stressed, digestion isn’t a priority.

Eat With Other People

The social aspect of eating with others not only aids digestion, but also enhances bonding and helps us maintain a healthy weight. Family meals have benefits for children and teens, too, improving self-esteem and reducing violent behaviours, eating disorders, substance abuse, depression and suicide.

Digestive Enzymes or Bitters

These supplements can provide a little extra help if you are struggling with digestion. We love this blend of digestive bitters!

Eating for good digestion is a multi-faceted process and it takes time to learn what foods do or don’t work for your body. Experiment with these best foods for digestion as a starting point and add or subtract foods as you need.

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5 Foods to Improve Your Digestion

Digestive problems, such as gas, constipation and diarrhea, affect
millions, with 15 percent of people in Western countries experiencing a
severe form of gut sensitivity called irritable bowel syndrome (IBS).

In this article,

Linda Lee, M.D.

, shares five foods that promote healthier digestion and help you avoid
common gastrointestinal symptoms.

Whole Grains

White or brown rice? Whole-wheat or white bread? “If you want your gut to work better, choose whole grains,” says Lee, adding that optimal colon function requires at least 25 grams of fiber daily. Compared to refined carbohydrates, like white bread and pasta, whole grains provide lots of fiber, as well as added nutrients, such as omega-3 fatty acids. “When gut bacteria ferment fiber, they produce short-chain fatty acids,” Lee says. These molecules encourage proper function in the cells lining the colon, where 70 percent of our immune cells live.

Despite the popularity of low-carb diets for weight loss, Lee says avoiding grains altogether may not be so great for the good gut bacteria that thrive on fiber.

Leafy Greens

Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.

“Eating a lot of fiber and leafy greens allows you to develop an ideal gut microbiome,” says Lee, referring to the trillions of organisms that live in the colon.

Low-Fructose Fruits

“If you’re somebody who’s prone to gas and bloating, you may need to reduce your consumption of fructose, or fruit sugar,” says Lee, pointing out that foods like apples, pears and mango are all high in fructose.

Berries and citrus fruits, such as oranges and grapefruit, contain less fructose, making them easier to tolerate and less likely to cause gas. Bananas are another low-fructose fruit that are fiber-rich and contain inulin, a substance that stimulates the growth of good bacteria in the gut.

Avocado

Avocado is a superfood packed with fiber and essential nutrients, such as potassium, which helps promote healthy digestive function. It’s also a low-fructose food, so it’s less likely to cause gas.

“Foods like nuts and avocados are really nutrient-dense,” says Lee. “They also have a lot of fat, so you have to eat them in moderation.”

90,000 10 Foods Good for Digestion | Healthy life | Health

A sedentary lifestyle and poor diet often negatively affect the digestive system. You can change the situation for the better, for example, by diversifying your diet with useful plant fibers – fiber. This component of food, like mineral salts or water, plays one of the main roles in the life of the body, but the average person consumes half the recommended rate (it is equal to 25-30 g per day).About how to eat right and what foods to eat to help digestion and stay healthy, told AiF.ru a consultant of the Pharmamed company, associate professor of the department of faculty therapy of SamSMU, Ph.D., head of the endoscopy department Irina Nikolaevna Yurchenko.

The term “fiber” itself is somewhat outdated, and in most cases we use the term “dietary fiber”. This is the roughest part of the plant that our gastrointestinal system cannot break down.Distinguish between insoluble and soluble fiber. The first, like a broomstick, helps remove cholesterol, bile acids and digestive waste in the large intestine from the body. Soluble fiber absorbs large amounts of water and turns into a jelly, softening stool and facilitating its elimination.

It is worth noting that a diet that includes foods high in fiber helps eliminate constipation, reduces the risk of hemorrhoids, lowers cholesterol and blood sugar, helps maintain a healthy weight, and reduces the risk of colon cancer, heart disease and diabetes II type.Below we offer a list of 10 healthy foods that are richest in plant fiber.

1. Whole grain bread . One of the most affordable and richest sources of fiber, trace elements and vitamins is coarse bread. All these substances are destroyed in the process of grinding grain into premium flour, but they are preserved in coarse flour.

Rye bread is considered to be the most useful: it is low in calories and contains a lot of dietary fiber, which reduces blood sugar and cleanses the digestive tract.By the way, rye bread is often included in therapeutic diets, since 2-3 slices a day help to normalize digestion.

2. Bran and cereals . A plate of cereals with fruit chunks for breakfast is almost 14 grams of pure fiber. For example, a saucer of oatmeal covers a quarter of a person’s daily fiber requirement, and the starch contained in oats is slowly digested and absorbed, providing a feeling of fullness for a long time.

3.Lentils and other legumes 9000 4. One cup of cooked lentils contains about 16 grams of fiber. Moreover, it is a unique source of iron and zinc, and does not accumulate toxins, therefore it is considered an environmentally friendly product.

Other legumes are also rich in dietary fiber. A cup of black beans contains about 15 grams of fiber, and a cup of beans contains 13 grams. In general, all beans are a healthy addition to your diet.

But you need to add them to the diet gradually in order to avoid increased gas formation and bloating.

4. Berries: raspberries, strawberries, blueberries, gooseberries . Most berries are very high in fiber: from 2.5 g and above.

For example, blueberries are not only rich in fiber, but also practically free of unhealthy sugars, which are present in many dessert berries. One cup of raspberries, which have virtually no loss of beneficial properties when processed, contains 8 grams of fiber and only 60 calories.

5.Avocado . A more exotic and rare guest on our table will help eliminate many digestive problems. Avocados are high in fiber: for example, one medium fruit contains about 12 g of useful fiber. This fruit is able to improve the composition of the intestinal microflora, enhance peristalsis and is a preventive measure against constipation. In order for the avocado fiber to be better absorbed, it is recommended to use the medicinal fruit jam from the pulp of the fruit.

6. Almonds, pistachios and other nuts .Sufficiently high-calorie almonds (1 serving of almonds in 30 g contains 161 calories) are distinguished by a high concentration of nutrients: almost 13 g of unsaturated fat and 3.4 g of fiber – this is about 14% of the daily recommended value.

There are fewer calories in pistachios, but the benefits are also sufficient. American scientists have found that in order to increase the elasticity of the arteries and lower cholesterol levels by 8.5%, it is enough to eat 70-80 grams of pistachios per day. By the way, they can be consumed alone or added to porridge, yogurt, baked goods or sauces.

7. Pear is also rich in useful fibers: a medium-sized fruit contains up to 5 g of fiber. This fruit contains more fructose than glucose (as you know, fructose does not require insulin for its absorption in the body), and therefore is considered useful in violation of the function of the pancreas. Ripe, juicy and sweet pears aid in the digestion of food, have anchoring properties and are therefore useful for intestinal disorders.

8. Flaxseeds contain both types of fiber – soluble and insoluble, and 2.8 g of fiber per tablespoon.Flaxseed oil is often used as a laxative, and flaxseed foods lower blood cholesterol levels. When administered orally, the gastrointestinal tract is enveloped in mucus secreted by them, which is beneficial for ulcers, gastritis and other inflammatory processes. The high content of mucus in flaxseed protects the inflamed mucous membrane of the esophagus and gastrointestinal tract from irritation, reduces the absorption of toxins. Flax seeds facilitate the elimination of undigested food debris, which has a positive effect on constipation and obesity.

9. Dried fruits: raisins, prunes . Prunes have a beneficial effect on the intestines and one of the reasons for this is their high fiber content (3.8 g per half cup). Other dried fruits are also rich in fiber. To improve digestion, it is advised to add figs, dates, raisins, apricots or other dried fruits to the diet as a snack between meals.

10. Green vegetables . Green leafy vegetables are an excellent source of iron, beta-carotene, and insoluble fiber.One cup of spinach, turnip leaves, or beets contains 4 to 5 grams of fiber. Some vegetables are also rich in fiber.

Among them it is worth noting cauliflower, green bell peppers, broccoli, radishes, black radish, savoy cabbage, beets, cucumbers, carrots, celery, asparagus, kohlrabi, zucchini.

Fiber: not only quantity is important, but also quality

In addition to many advantages, fiber has its disadvantages that can negatively affect the body.For example, bran not only cleanses the intestines of harmful substances, but also slows down the process of assimilation of minerals and vitamins by the body.

Along with this, it is necessary to gradually increase the amount of water consumed, because dietary fiber is able to quickly absorb liquid entering the digestive system.

Large amounts of insoluble fiber can cause flatulence in the intestines and even cramping pains. Moreover, an excess of hard fibers in the body contributes to a decrease in the level of testosterone in the blood in men.

Avoid these problems by introducing into your diet, for example, a specially formulated dietary fiber complex, the effectiveness of which is due to the high content of soluble dietary fiber, such as the seed coat of the special psyllium variety Psyllium, which allows you to restore the natural rhythm of your intestines and release them regularly without pain , no cramping and no bloating.

Super food for digestion. What foods are good for the stomach – HealthInfo

Most of us do not like our body: we always want to be like anyone else, just not ourselves.Especially on the slender super-models of the 90s of the last century, The desire to be thin and slender is in the blood of three billion women (this is how many women live on Earth). At the same time, it is not so difficult to meet the standards set by Cindy Crawford and Claudia Schiefer.

Slim is not a diagnosis or a disease. She can’t get sick unexpectedly. But it is quite simple to achieve it. The main thing is to pull yourself together and not believe in the advertising of slimming underwear (with large dimensions, it still collects somewhere in the chest area – it is pushed up by the stomach).Believe me, you will have a waist. If you take care of yourself. That is, follow only three rules:

Rule number 1

Eat once every 2-3 hours, eat no more than 250 ml of food at a time. The volume of the stomach is just 250 ml. Moreover, he has hyperelastic walls. When we eat more than a quarter of a liter, the stomach stretches and comes out from under the costal arch, which makes the stomach seem even larger. If you want to always have a beautiful, thin waist, try to exceed the volume of the stomach as rarely as possible, because it takes two weeks for the elastic walls to return to their original state.

The diet once every 2-3 hours is laid down in us by nature. Energy from one meal is enough for 3 hours (no matter how much we eat). If a person eats every 4-5 hours, the body feels that the energy comes in intermittently and begins to make reserves for a “rainy day”. Most often, it is these stocks that “hang” in the hips and waist.

Rule # 2

Follow the principles of separate feeding. This will not only allow you to lose extra pounds, but also improve your complexion.It is important that food is digested in the stomach for no more than five hours. If it stays there longer, then it begins to deteriorate, disrupting the intestinal function. And the complexion, surprisingly, directly depends on the state of the intestines.

In order for food to be digested for no more than five hours, you need to know what is combined with what (that is, the very basic principles of separate nutrition). Meat and dairy products (except for kefir and cottage cheese) have a very long molecule, which is extremely difficult to break down. Pulses, potatoes, bread and cereals also have complex molecular structures.Accordingly, eating chicken with rice, we run the risk of missing these five hours. The molecules of vegetables and fruits are primitive. The stomach easily and quickly copes with them. Therefore, meat, dairy products, beans, cereals, bread and potatoes are best combined with vegetables and fruits, but not with each other.

Rule No. 3

Drink at least two liters of liquid a day. She not only participates in all metabolic processes, but also helps to quickly remove toxins from the body.However, it is sometimes difficult to distinguish liquid from food. So, high-calorie drinks such as juice, soup, kefir, sweet fruit drink and compote are not liquid. All this is food. Liquids include: still drinking water and freshly brewed sugar-free tea.

There is an ideal fluid intake schedule: 30 minutes before a meal, a glass of plain water, half an hour after – a cup of green tea. Moreover, tea must be drunk within 30 minutes from the moment of brewing. This is due to the fact that fresh tea tones up the digestive system, accelerating the metabolism, and “settled”, on the contrary, disrupts the activity of the intestines, slowing down the processes in the body, which provokes the formation of deposits and toxins.

Experts for a reason recommend waiting 30 minutes without drinking food immediately. As soon as food enters the stomach, digestive juices begin to break it down. If you dilute them at this moment, the process will slow down, the eaten will stay inside longer than it should be, which can subsequently disrupt the work of the digestive system and give excess weight.

Super Foods

Products that allow you to maintain your slimness are not uncommon in stores. Don’t pass by:

1.Pear. This fruit contains indigestible fiber, which has a beneficial effect on the functioning of the body’s digestive system.

2. Ginger. Essential oils that can be obtained from it have a pronounced antiseptic effect and destroy microbes that have entered the oral cavity, preventing them from entering the gastrointestinal tract.

3. Yoghurt . This fermented milk product normalizes the intestinal microflora thanks to the probiotic bacteria it contains.

What foods you need to eat to improve digestion and bowel function

Everyone knows that poor nutrition leads to disorders of the digestive system, which can be corrected and even completely corrected by changing your eating habits. What are the useful foods for the intestines and stomach we recommend you?

Beetroot

Beetroot is an irreplaceable product for intestinal health, it perfectly disinfects it, suppressing the growth of putrefactive bacteria and revitalizing the intestinal microflora with the help of pectins.But its main advantage is that it has a laxative effect and easily copes with constipation. If you eat beets every day, your intestines will work like clockwork! Beetroot removes toxins and excess cholesterol from the body, which accumulate and lead to aging.

Baked and boiled beets are very useful. But in its raw form, it can be used only by those who do not suffer from diseases of the digestive system, since it exacerbates inflammatory processes. A healthy adult can eat 100-200 g of beets per day, for children the norm is 50 g.

How many delicious dishes can you make from this vegetable! Among them are vinaigrette, herring under a fur coat, beets with garlic and walnuts, borsch, beetroot, vegetable cutlets and pickled beets. Adjika with beets, beet juice and fruit drink are very useful.

Avocado

Another food that improves digestion is avocado, one fruit of which contains half the daily value of fiber. It is she who normalizes the intestinal microflora, and destroys pathogenic microorganisms. In addition, this aromatic and tasty fruit restores normal intestinal motility and has antimicrobial effects, especially E. coli and Staphylococcus aureus are afraid of it.

Nutritionists recommend eating no more than two avocados a day and not getting carried away in the evenings, since the pulp of the fruit contains fatty acids that make the digestive system work especially intensively. And at night, the body must rest.

Fresh avocado is used for making sandwich masses and pates, salads, soups, sauces and Mexican guacamole. Avocados are added to rolls, served with pasta and used as a base for nutritious smoothies.

Legumes

Legumes are an excellent source of vegetable protein and fiber, which are beneficial for intestinal function.Legumes contain soluble dietary fiber that swells and fills the intestines. Actually, that’s why there is a feeling of satiety, which lasts long enough. Peas, beans, beans, lentils are ideal for fasting and dieting, especially red, yellow, green, brown and black lentils, which can be used to prepare many delicious, healthy and varied dishes. Vegans and vegetarians often use legumes as a complete meat substitute in their diets.

Due to the content of folic acid and phytoestrogens in legumes (especially lentils), the intestines are reliably protected from tumor processes.Even three servings of lentils a week is enough to protect the mucous membrane from the appearance of dangerous polyps. For stomach ulcers, lentils are a great medicine, especially when cooked deliciously. You can just boil it in water and add a little oil. But if you make lentil stew or porridge, puree soup, cutlets, falafel or meatballs, lentils and other legumes will become family favorites. You can sprout peas, beans and lentils, and then add sprouts to salad or soup, make a pate or filling for pies.

Cereals and bran

Good porridge, but a small cup – this is what our ancestors said, who survived on cereals all year round, adding a little meat to them in winter and vegetables, mushrooms and berries in summer. Porridge is the cheapest and most affordable food for gut health and should be included in your diet every day to cleanse your entire digestive tract. For stomach ulcers, buckwheat is especially useful, since it relieves inflammation of the mucous membrane, and also treats constipation and diarrhea. Oatmeal heals cracks in the stomach lining, normalizes acidity and cleanses the intestines.Millet has an enveloping effect, which makes this cereal extremely useful for gastritis and other digestive disorders. Rice removes all harmful substances from the body, on its basis there are many diets and cleansing therapies, and rice bran is rich in antioxidants that rejuvenate the body. As for barley, it contains a lot of fiber, so it perfectly cleanses the intestines, removing even heavy metal salts and harmful bacteria from it. For a change, it is worth introducing whole grain semolina and corn grits, bulgur, spelled and couscous into the diet.

Delicious meat and vegetarian pilafs, cutlets, meatballs, pancakes, pie fillings and even desserts – cookies, biscuits, casseroles, puddings – are obtained from cereals. You can add cereals to salads and soups and, of course, try thousands of recipes for a variety of cereals – with vegetables, fruits, berries, mushrooms, meat and fish!

No less useful are cereal bran – wheat, oat, rice, rye. They are recommended to be consumed in 2-3 tbsp. l. a day, adding to salads, cereals, soups, fillings and dough.Or you can just drink them with water, like medicine. Bran is useful for dysbiosis, constipation and metabolic disorders, they are also good in slimming diets.

Nuts

To improve the functioning of the intestines, nuts should be included in the diet, especially walnuts, since they are rich in iodine, magnesium and iron. Walnut oil coats the walls of the esophagus and stomach, protecting them from irritation. Delicious and fragrant almonds eliminate heartburn and heal microcracks on the walls of mucous membranes – you cannot do without it either.Peanuts cure constipation, pistachios have anti-inflammatory properties. Cashews are renowned for their antimicrobial properties, and hazelnuts block excess cholesterol production. Brazil nuts are rich in fiber, pecans are recommended for colitis and gastritis, and everyone’s favorite pine nuts normalize the digestive system, cleansing the intestines of harmful toxins.

Nut requirement per day – 30 g. This is quite enough to get a generous portion of essential micronutrients, vegetable protein and valuable fatty acids.It is better to eat nuts raw, before eating them you can soak them for 4-8 hours in water at room temperature. It is best to eat nuts with vegetables or fruits in salads, add them to baked goods, cereals and desserts.

Dried fruits

All dried fruits (especially prunes with dried apricots) perfectly cleanse the intestines – it is no coincidence that they are considered products to accelerate digestion. This effect is provided by the huge amount of fiber found in dried fruits. Dates, raisins, figs, dried pears and apples are no less useful.They can be ground in a meat grinder or blender, mixed with nuts and made into homemade candies. Everyone knows the vitamin mass with dried apricots, raisins, lemon, walnuts and honey. It is stored in the refrigerator, eaten on an empty stomach, a tablespoon to protect against colds and flu in winter. In addition, prunes and dried pears have a beneficial effect on the pancreas and prevent diabetes if you do not overeat.

Dried fruits can be soaked before use – this will not only soften them, but also help remove preservatives.Naturally, the water in which they were soaked should be drained. Dried fruits are best eaten in the morning 20 minutes before breakfast, without getting carried away: 50-100 g of dried fruits is enough. You can make desserts from them, add to dough, cereals, salads, sauces, and also cook jam and compotes. Dried fruits with meat and fish are very tasty – for example, baked pork with prunes or trout with dried apricots.

Pumpkin

Pumpkin is one of the most useful foods for improving bowel function.There are many pectins in its pulp, which help to gently cleanse the digestive system and stimulate intestinal motility. This vegetable is best consumed baked. Pumpkin is good because you can cook a lot of dishes from it: from desserts to mashed soups.

We already know a lot about healthy food, but what foods are bad for the intestines? These are primarily fried foods, fast food, products with chemical additives, smoked meats, sweets and heavy baked goods. If you find it difficult to give up all these temptations at once, reduce the amount of their consumption to a minimum and increase the proportion of healthy foods.Then the digestive system will thank you so much!

90,000 Products for the normalization of digestion and bowel function

It is not for nothing that the intestine is called the conductor of our body, because the whole organism as a whole and each organ in particular depends on its condition and functional activity. If a breakdown occurs in the gastrointestinal tract, it is reflected not only in digestion. Skin problems, chronic fatigue and decreased immunity appear. In order for the intestines to work properly, it is important to help him with this.

The main helpers of our intestines are physical activity, proper drinking regimen and, of course, a healthy diet. We will talk about foods that contribute to normal digestion in our article.

Water

Pure non-carbonated water enhances peristalsis and softens stools, making bowel emptying faster and more efficient.

Fermented milk products

Fermented milk products help to improve the intestinal microflora, so the presence of kefir and yogurt in the diet helps digestion.Studies have shown that polydextrose, which is abundant in yogurt, can shorten bowel movements.

Figs

Figs are a real storehouse of vitamins and microelements useful for the health of the body. But in terms of combating constipation, two of its components play an important role – pectins and fiber. Figs can be included in the diet even for children and pregnant women.

Celery

Both the celery root itself and its greens have a mild laxative effect, stimulate metabolism and cleanse the body of toxins.

Bran and cereals

If you eat cereal and fruit pieces for breakfast, you can get a large dose of fiber. And she, as you know, actively stimulates intestinal motility and is the prevention of constipation.

Delicate helper

Sometimes it happens that even with proper nutrition, it is not possible to cope with stool disorders. Then Phytobalance comes to the rescue – a combination of six herbal components that have a mild laxative effect, help cleanse and normalize the intestines.

Each component of Phytobalance works in its own direction:

• Plantain seeds help soften stool

• Kelp binds and removes toxins and toxins from the body

• Plums and beets have a laxative effect

• Centigrade helps the intestines to work

• Rosehip stimulates the production of bile, which in turn leads to better digestion of fats

It is important to understand that Phytobalance does not contain components that cause addiction and intestinal irritation.That is why it can be used regularly, including in patients with lactase deficiency and diabetes mellitus, since it does not contain lactose and sugar.

Be healthy!

How to help digestion: 10 tips

A plant-based diet is a great way to improve your digestive system. Plant food is rich in fiber, water, vitamins, minerals and does not contain substances that are difficult for the body to digest. However, there are people with digestive problems such as gastritis, indigestion, bloating, and so on.They are confident that the abundance of fiber will aggravate the situation. Here are some tips to help you avoid the unpleasant consequences while enjoying plant-based foods.

Start with the basics

Nowadays, there are many amazing foods in stores that replace animal products such as cheese, ice cream, milk and even meat. This processed food can cause digestive problems if you are not already used to it.Many foods contain various fillers and stabilizers that are difficult to digest. Instead of consuming vegan, processed foods, start with plant-based foods – whole foods. Consume more greens, vegetables, fruits, and easily digestible grains (such as quinoa, buckwheat, oats, rice). If you like vegan protein powders, choose ones that are free of additives, sugar, and gluten.

Eat legumes with care

Legumes such as chickpeas, lentils, peas, and beans are great for human nutrition, however your stomach can be hard on when you first start eating them.Soak the legumes before you cook them. At first, it is best to eat mashed legumes such as hummus, cream soups, cutlets. This can help your body adjust to the continued consumption of these foods.

Eat more greenery

Greens promote gentle cleansing of the body and help relieve inflammation. Green smoothies are a delicious and easy way to get the most of your nutrients.But don’t send a blender anything that catches your eye. Instead, start with three green ingredients like cucumber + parsley + celery or cucumber + dill + kiwi. While your body is getting used to the abundance of greens, it is best not to add banana or other sweet fruits to these smoothies.

Cook vegetables

Corn, carrots, broccoli, cauliflower and other vegetables can be eaten raw, but they are more difficult for the body to digest.The cooking process can make this process easier. To retain nutrients, steam or bake vegetables instead of boiling or roasting them.

Think About Enzymes

Digestive enzymes are safe supplements that help food digest more easily. At first, these supplements can help you, they will prepare the body and smoothly introduce you to veganism. Buy enzymes that are not tested on animals.You can also eat pineapples, papaya, miso paste, and other foods that make your stomach easier to digest and digest proteins and fats more easily.

Choose Raw Nuts

Nuts are better absorbed if they have not been cooked because they still contain live enzymes that aid in the digestive process. They also have less oil, salt and acid. Be careful with peanuts, as they are more likely to get moldy than other nuts.And to ease the digestion process, soak the nuts for at least 4 hours before eating.

Eat root vegetables

Sweet potatoes, regular potatoes, beets, onions, and carrots are packed with nutrients. Root vegetables are rich in water and soluble fiber, which can help improve stool regularity and relieve troubles such as constipation. They are also high in magnesium and potassium, which can help prevent bloating.Get inspired by root vegetable recipes and be sure to include them in your diet!

Drink herbal teas

Peppermint, chamomile, ginger, fennel, and anise help the digestive process, especially when you have flatulence. Drink them one hour after meals or before bed to help your stomach rest. In health food stores, you can buy ready-made preparations that remove discomfort. You can also make your own mixtures by studying the effects of different herbs.

Do not overdo it with oils

Oils are not whole foods and can cause diarrhea and stomach pain. The best way to avoid this is to consume oil-rich foods such as flaxseeds, chia seeds, olives, nuts, and avocados.

Soak Cereals

If you like oatmeal and buckwheat, soak them the night before, and then rinse and cook.Soaking the beans releases phytic acid, which is difficult for many to digest. It also significantly reduces the cooking process.

Avoid plant-based foods if you have digestive problems. There are many ways to get rid of them, the main one of which is to monitor your feelings after eating. Experiment with the products and you will quickly see what works for you!

Ekaterina Romanova
Source: One Green Planet

Food for Intestinal Health – Lifehacker

The intestine is the channel through which food passes.As food travels through the small intestine, most of its essential nutrients are absorbed.

The two most common bowel problems are related to the speed at which food passes through the intestines:

1. Moving food too fast leads to diarrhea, leading to dehydration, loss of mineral salts and other nutrients that cannot be absorbed by the body.
2. Too slow movement leads to constipation.Feces decompose and release toxic substances. They are absorbed into the bloodstream, which leads to poisoning of the body. Therefore, constipation is not only associated with discomfort. We have already told you how to get rid of constipation for good, and in some detail, so in this article we will limit ourselves to a brief overview.

Constipation

Constipation – slow, difficult passage of intestinal contents with sparse bowel movements and excessively hard feces.

In most cases, constipation is functional in nature and is the result of decreased tone or weakness of the muscles of the colon.Organic causes are observed in exceptional cases. The most serious of these is colon or rectal cancer.

A normal frequency of bowel movements is from twice a day to once every two days. If bowel movements occur less frequently, constipation is diagnosed. Factors that precipitate or predispose to atonic functional constipation are:

1. Improper diet with insufficient water and / or fiber intake. As a result, the inner lining of the intestine is not stimulated and weakens.
2. Irregular bowel habits. If, due to nervous tension or in a hurry, a person ignores the biological urge to defecate, you can lose the bowel reflex.
3. Laxative abuse. Leads to continuous inflammation of the intestinal mucosa, which entails its immunity to normal stimuli.
4. Lack of exercise to stimulate the bowel reflex.

Diet

In most cases, functional atonic constipation resolves as soon as these four causes are eliminated.A proper diet is essential to address this problem.

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Celiac Disease

Disease – Protein due to gluten obsessed with wheat, barley, rye and to a lesser extent oats.

This disease is usually of genetic origin. However, there are factors that accelerate the development of celiac disease, such as the early introduction of cow’s milk or cereals in the infant’s complementary foods.

The first manifestations are usually seen during breastfeeding or infancy, although they can also appear in adulthood. Diagnosis is by intestinal biopsy. The most common symptoms are:

1. Diarrhea. Stool for celiac disease is frothy due to the fats it contains, which are not absorbed by the body.
2. Bloating and discomfort, flatulence.
3. Fatigue, depression, general discomfort.
4. Ulcers in the mouth.

Diet

All these symptoms disappear if gluten is eliminated from the diet. Gluten intolerance in the pre-celiac stages is far more common than commonly believed.

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Irritable Bowel

It is a functional syndrome characterized by malaise, bloating and a sudden alternation of constipation and diarrhea.The diagnosis is always made by excluding bowel pathologies.

In addition to dietary advice, it is important to keep in mind the following factors that can cause irritable bowel syndrome:

1. Taking medications that irritate the intestines, such as iron supplements or antibiotics.
2. Allergies or intolerances to certain foods such as lactose or gluten.
3. Stress, anxiety or neurological imbalance.