Better digestion: The 11 Best Ways to Improve Your Digestion Naturally

10.07.202112.07.2023 by alexxlab

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The 11 Best Ways to Improve Your Digestion Naturally

Diet and lifestyle changes, such as eating whole foods and avoiding late-night meals, can have a positive impact on your gut health.

Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea.

However, when these symptoms occur frequently, they can cause major disruptions to your life.

Whole foods are minimally processed, rich in nutrients, and linked to a wide range of health benefits.

On the other hand, the highly-processed foods found in a typical Western diet are often high in refined carbs, saturated fat, and food additives. Processed foods have been linked to an increased risk of developing digestive disorders (1).

Food additives, including glucose, salt and other chemicals, have been suggested to contribute to increased gut inflammation.

Inflammation may impair the barrier function of your intestines, leading to increased gut permeabilility. In turn, increased gut permeability may contribute to a range of health conditions (1, 2).

Some processed foods may contain harmful trans fats. In the past, most of the trans fats found in processed foods came from partially-hydrogenated oils.

While the U.S. Food and Drug Administration banned partially-hydrogenated oils in 2018, small amounts of trans fats may still be found in processed foods (3).

It’s important to read the labels on processed foods to be sure they’re free of trans fats. These fats are well-known for their negative effects on heart health but have also been associated with an increased risk of developing inflammatory bowel disease (4).

What’s more, processed foods like low-calorie drinks and ice creams often contain low-calorie or no-calorie sugar substititutes. Some of these sweeteners may cause digestive problems.

Sugar alcohols such as xylitol and erythritol are sugar substitutes that can cause bloating and diarrhea. One study found that eating 50 grams of xylitol led to bloating and diarrhea in 70% of people, while 75 grams of erythritol caused the same symptoms in 60% of people (5).

Studies also suggest that artificial sweeteners may increase your number of harmful gut bacteria (5, 6, 7).

Gut bacteria imbalances have been linked to irritable bowel syndrome (IBS) and irritable bowel diseases like ulcerative colitis and Crohn’s disease (8).

Fortunately, scientific evidence suggests that diets high in nutrients protect against digestive diseases (9).

Therefore, eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion.

Summary
Diets high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases.

It’s common knowledge that fiber is beneficial for good digestion.

Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along (10).

Soluble fiber is found in oats, barley, and legumes, while whole grains, nuts, and seeds are good sources of insoluble fiber. Fruits and vegetables can be rich in both soluble and insoluble fiber, so eating a variety of these foods will ensure you’re getting plenty of each type (11).

The daily reference intake (DRI) for fiber is 25 grams for females aged 19 to 50. For males aged 19 to 50, the DRI for fiber is 38 grams. However, most people in the United States consume only half of the daily recommended amount (11).

A high-fiber diet has been linked to a reduced risk of digestive conditions, including constipation, inflammatory bowel disease, and colorectal cancel (12).

Prebiotics are another type of fiber that feed your healthy gut bacteria. Diets high in this fiber have been shown to improve barrier function and reduce inflammation in the gut (13).

Prebiotics are found in many fruits, vegetables and grains.

Summary
A high-fiber diet promotes regular bowel movements and may protect against many digestive disorders. Three common types of fiber are soluble and insoluble fiber, as well as prebiotics.

Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is needed for proper absorption of certain nutrients, such as vitamins A, D, E, and K.

Some studies suggest that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis, though more research is needed (14, 15).

Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts (especially walnuts), as well as fatty fish like salmon, tuna, mackerel and sardines (16).

Summary
Adequate fat intake improves the absorption of some fat-soluble nutrients. What’s more, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases.

Low fluid intake is a common cause of constipation (17, 18).

Your total fluid intake comes from plain water, other beverages, and foods you eat. Experts recommend drinking plenty of water each day to make sure you are getting as much fluid as you need without extra sugar and calories.

You may need more water than usual if you’re in a warm climate or exercise strenuously, and when you’re feeling sick (19).

In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water.

Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, peppers, broccoli, strawberries, apples, and oranges (20).

Summary
Insufficient fluid intake is a common cause of constipation. Increase your fluid intake by drinking water and non-caffeinated beverages and eating fruits and vegetables that have a high water content.

Stress can have a negative impact on your digestive system.

It has been associated with stomach ulcers, diarrhea, constipation and IBS (21, 22, 23, 24).

Stress hormones directly affect your digestion. When your body is in fight-or-flight mode, it thinks you don’t have time to rest and digest. During periods of stress, blood and energy are diverted away from your digestive system.

Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion (22, 24).

Stress management, meditation and relaxation training have all been shown to improve symptoms in people with IBS (25).

Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms (26, 27, 28).

Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

Summary
Stress negatively impacts your digestion and has been linked to IBS, ulcers, constipation and diarrhea. Reducing stress can improve digestive symptoms.

It’s easy to eat too much too quickly if you’re not paying attention, which can lead to bloating, gas and indigestion.

Mindful eating is the practice of paying attention to all aspects of your food and the process of eating (29).

Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS (30).

To eat mindfully:

Eat slowly.
Focus on your food by turning off your TV and putting away your phone.
Notice how your food looks on your plate and how it smells.
Select each bite of food consciously.
Pay attention to the texture, temperature and taste of your food.

Summary
Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down.

Poor chewing has been linked to decreased nutrient absorption (31).

When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal.

In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.

Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.

What’s more, the act of chewing has even been shown to reduce stress, which may also improve digestion (32).

Summary
Chewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach.

Regular exercise is one of the best ways to improve your digestion.

Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along.

Research suggests that short periods of low to moderate exercise may speed up your digestion, while longer and more intense exercise may slow things down (33).

In one review, gentle exercises such as Qigong, walking and physical movement significantly improved constipation symptoms (34).

Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body (35, 36).

Summary
Exercise may improve your digestion and reduce symptoms of constipation. It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions.

When you’re not paying attention to your hunger and fullness cues, it’s easy to overeat and experience gas, bloating and indigestion.

It’s a commonly held belief that it takes 20 minutes for your brain to realize that your stomach is full.

While there’s not a lot of hard science to back up this claim, it does take time for hormones released by your stomach in response to food to reach your brain (37).

Therefore, taking the time to eat slowly and pay attention to how full you’re getting is one way to prevent common digestive problems.

Additionally, eating at a moderate-to-fast pace is associated with higher levels of indigestion, which can cause symptoms such as pain, bloating, nausea, and gas (38).

Taking your time when eating a meal may improve your digestive symptoms.

Summary
Not paying attention to your hunger and fullness cues can negatively impact digestion. Taking time to slow down and pay attention to your body’s cues may help reduce digestive symptoms after a meal.

Certain habits such as smoking, alcohol consumption, and eating late at night are associated with negative effects for your overall health.

And, in fact, they may also be responsible for some common digestive issues.

Smoking

Smoking is a risk factor for the development of gastroesophageal reflux disease, or GERD (39).

Furthermore, studies have shown that quitting smoking improves acid reflux symptoms (40).

Smoking has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers (41, 42).

If you have digestive issues and smoke cigarettes, keep in mind that quitting may be beneficial.

Alcohol

Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract (43).

Alcohol has also been associated with inflammatory bowel diseases, increased gut permeability, and harmful changes in gut bacteria (44).

Reducing your consumption of alcohol may help your digestion.

Late-night eating

Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction.

Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn. Lying down after eating is strongly associated with an increase in reflux symptoms (45).

If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.

Summary
Habits such as smoking, drinking alcohol, and eating late at night can contribute to digestive issues. To improve digestion, consider changing these lifestyle factors.

Certain nutrients may help support your digestive tract.

Probiotics

Probiotics are beneficial bacteria that may improve digestive health when taken as supplements.

These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.

Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS (46).

What’s more, they may improve symptoms of constipation and diarrhea (47, 48, 49).

Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures.

They’re also available in capsule form. While research is ongoing, studies suggest that certain types of probiotic supplements may improve IBS symptoms.

For example, one meta-analysis found that three types of beneficial bacteria found in supplements — Bifidobacterium breve, Bifidobacterium longum, and Lactobacillus acidophilus — were associated with reduced IBS pain (49).

Glutamine

Glutamine is an amino acid that supports gut health. Some studies suggest that glutamine supplementation may reduce intestinal permeability and inflammation, though more research is needed (50).

You can increase your glutamine levels by eating foods such as beef, eggs and tofu (51).

Glutamine can also be taken in supplement form, but talk to your healthcare practitioner first to ensure that it’s an appropriate treatment strategy for you.

Zinc

Zinc is a mineral that is critical for a healthy gut, and a deficiency can lead to various gastrointestinal disorders (52).

Supplementing with zinc has been shown to be beneficial in treating diarrhea, colitis, increased gut permeability, and other digestive issues (53).

The recommended daily intake (RDI) for zinc is 8 mg for women and 11 mg for men.

Foods high in zinc include meat, fish, seafood, fortified cereals, and pumpkin seeds (54).

Summary
Certain nutrients are necessary for a healthy digestive tract. Ensuring that your body gets enough probiotics, glutamine and zinc may improve your digestion.

Simple diet and lifestyle changes may help improve your digestion if you experience occasional, frequent or long-term digestive symptoms.

Eating a whole-foods diet high in fiber, healthy fat and nutrients is the first step toward good digestion.

Practices such as mindful eating, stress reduction and exercise can also be beneficial.

Finally, changing habits that may affect your digestion — such as smoking, drinking alcohol, and late-night eating — may help relieve symptoms as well.

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).

Here are five foods that promote healthier digestion and help you avoid common gastrointestinal symptoms.

Whole Grains

White or brown rice? Whole-wheat or white bread? Doctors say that if you want your gut to work better, choose whole grains, since 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. 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, 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 — those trillions of organisms that live in the colon.

The Brain-Gut Connection

If you’ve ever “gone with your gut” to make a decision or felt “butterflies in your stomach” when nervous, you’re likely getting signals from an unexpected source: your second brain. Hidden in the walls of the digestive system, this “brain in your gut” is revolutionizing medicine’s understanding of the links between digestion, mood, health and even the way you think.

Learn more

Lean Protein

People with IBS or bowel sensitivity should stick with lean proteins and avoid foods that are rich in fat, including fried foods.

High-fat foods can trigger contractions of the colon, and the high fat content of red meat is just one reason to choose healthier options. Experts say that red meat also promotes colon bacteria that produce chemicals associated with an increased risk of clogged arteries.

Low-Fructose Fruits

If you’re somebody who’s prone to gas and bloating, you may want to try reducing your consumption of fructose, or fruit sugar. Some fruits such as apples, pears and mango are all high in fructose.

On the other hand, 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.

Be wary of portion sizes when it comes to foods like nuts and avocados. Although they are rich in nutrients, they are also high in fat, so be sure to eat them in moderation.

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ranking of the top 9 inexpensive and effective complexes for adults according to the KP version with reviews and prices

Digestion is the process of processing food by the body. It consists of 2 stages: first, the mechanical and chemical separation of food into its constituent parts occurs, and then they are absorbed. Digestion involves the esophagus, stomach, intestines, liver, pancreas and other organs.

Digestive disorders can be divided into functional and organic. With functional disorders, there are no significant changes in the organs of the gastrointestinal tract, but at the same time, a person feels discomfort, complains of abdominal pain, bloating, stool disorders and other unpleasant symptoms.

Most often, the phrase “digestion disorders” means functional disorders. Organic disorders mean the presence of pathological changes in the gastrointestinal tract, when the absorption and processing of nutrients worsens, which can threaten health and life.

List of top 9 inexpensive drugs for digestion according to KP

The rating is based on the opinion of the KP editors. You can send recommendations and additions to it by mail doctor@kp. ru or report by phone +7 (495) 637-65-16 (on weekdays from 9:00 to 18:00)

Drugs from different groups are used to improve digestion: proton pump inhibitors, antacids, antispasmodics, prokinetics, intestinal antiseptics and others. These drugs are used for functional and organic diseases of the gastrointestinal tract.

We have compiled the top 9 digestive drugs based on such characteristics as popularity among users, price and availability in pharmacies and marketplaces. Our rating includes over-the-counter drugs.

Important! All drugs have side effects and contraindications and should only be used as directed by a physician. Our material is for informational purposes and is not a guide to action.

Preparations for the normalization of gastrointestinal motility

Motility is the rhythmic contraction of the muscles of the gastrointestinal tract, which promote the movement of the food bolus. Along the way, absorption of nutrients occurs in various parts of the gastrointestinal tract. This process can be disturbed under the influence of stress, infections and other factors, which is accompanied by pain, heaviness in the abdomen, nausea and vomiting.

To improve motility, prokinetic drugs can be used to restore the normal activity of the stomach and duodenum, as well as antispasmodics that relieve spasm of the smooth muscles of the digestive tract ¹ .

Mebeverine

The drug in the form of tablets with a dosage of 135 mg is intended for the symptomatic treatment of irritable bowel syndrome, which is characterized by pain and cramps in the abdomen, flatulence and bloating, unstable stools with alternating diarrhea and constipation. The antispasmodic mebeverine contained in the preparation helps to reduce the excessive tone of the smooth muscles of the gastrointestinal tract, and at the same time does not affect normal motility. In addition to antispasmodic, mebeverine also has an analgesic effect.

Contraindications: pregnancy and lactation, age up to 18 years, hypersensitivity to components. Contraindications also include fructose and galactose intolerance, glucose-galactose malabsorption, lactase and sucrase/isomaltase deficiency.

“No-shpa Forte”

A popular antispasmodic based on drotaverine hydrochloride has a relaxing effect on the smooth muscles of the gastrointestinal tract, genitourinary system, blood vessels and bile ducts. In addition, due to the vasodilating effect, the drug is able to improve blood circulation. Removal of pain and spasms in gastritis, colitis, peptic ulcer, renal and biliary colic – all these are indications for the use of this drug.

Contraindications : the drug should not be taken in case of individual intolerance, severe heart, liver and kidney failure, during breastfeeding, lactase deficiency, galactose intolerance, glucose-galactose malabsorption. With caution, use during pregnancy is possible.

“Neobutin”

“Neobutin” is available in the form of granules for suspension and also round white biconvex tablets. The product contains trimebutine at a dosage of 100 and 200 mg. This antispasmodic relaxes the smooth muscles of the intestine, helps regulate its peristalsis, helping to restore digestion in gastrointestinal diseases associated with dysmotility. Trimebutine also helps relieve pain and discomfort in the abdomen, helps to get rid of heartburn, belching, stool disorders and dyspepsia.

Contraindications: hypersensitivity to components, pregnancy, lactation, children’s age (for tablet form), lactose intolerance, lactase deficiency.

Gastric acid reducers

Digestive disorders may be associated with excess hydrochloric acid in the stomach. The so-called KZZ – acid-dependent diseases (gastric ulcer and duodenal ulcer, gastroesophageal reflux disease, and others) very often cause heartburn, burning, pain and discomfort in the epigastric region.

Proton pump inhibitors (PPIs) are considered first-line therapy for CVD, but antacids are also actively prescribed along with them. The main advantages of antacids are the rapid neutralization of hydrochloric acid, the absence of side effects and the ability to combine them with drugs from other groups, such as simethicone to combat bloating ⁴ .

Maalox

These chewable tablets contain magnesium and aluminum salts that act as hydrochloric acid neutralizers and adsorbents. Active ingredients bind excess acid and form a membrane on the surface of the gastrointestinal mucosa to protect against damaging factors. The drug belongs to local antacids, because after administration it practically does not enter the bloodstream and does not affect the functioning of the body. It is indicated for patients with reflux esophagitis, acute and chronic gastroduodenitis, peptic ulcer, as well as heartburn, belching and pain in the stomach caused by eating disorders and medication.

The drug is contraindicated under 15 years of age, with individual intolerance, hypophosphatemia, severe renal failure, glucose-galactose malabsorption, sucrase-isomaltase deficiency ⁵ .

Antareit

Chewable tablets contain 2 active ingredients – aluminum salt magaldrate, which has antacid properties, and simethicone, an anti-flatulence agent. Magaldrate is able not only to neutralize hydrochloric acid, but also to protect the gastric mucosa from damage due to its enveloping and adsorbing action. Simethicone promotes the “dissolution” of gas bubbles in the stomach and intestines, after which they are excreted naturally. This reduces the symptoms of excessive gas formation – bloating and bloating.

Tablets help to cope with heartburn, flatulence, acid regurgitation, heaviness and pain in the stomach associated with gastrointestinal diseases, diet disorders, medication, alcohol consumption. The drug is approved for pregnant and lactating women.

contraindications include individual hypersensitivity to tablet components, hypophosphatemia, age up to 12 years, severe renal failure, fructose intolerance ⁶ .

Phosphalugel

The drug is available in the form of a white gel with an orange scent, which can be taken orally neat or after dissolving in water. The aluminum phosphate in the gel helps to “bind” excess hydrochloric acid and protect the stomach from its aggressive effects. Due to the adsorbing action, the gel helps to remove toxins, gas bubbles and microorganisms from the gastrointestinal tract.

The product allows to maintain the pH of gastric juice at the physiological level without causing excessive “production” of hydrochloric acid or vice versa, excessive alkalinization.

The drug can be taken by adults and children, pregnant and lactating women. Among the indications for use are gastritis, peptic ulcer, gastroesophageal reflux, functional pathologies of the large intestine.

Contraindications : hypersensitivity to components, pronounced renal dysfunction ⁷ .

Enzymes for digestion

Deficiency of pancreatic enzymes develops against the background of chronic pancreatitis, cystic fibrosis, gastroduodenitis, peptic ulcer, some diseases of the intestines, stomach and liver. Deficiency is accompanied by steatorrhea (“fatty” stools), flatulence, nausea, loss of appetite and general weakness ⁸ . Drugs – analogues of pancreatic enzymes – help to cope with these symptoms.

“Pancreatin”

Enzyme preparation contains pancreatin and is available in the form of pink or dark pink enteric-coated tablets. Taking the drug allows you to compensate for the lack of basic pancreatic enzymes: amylase, lipase and protease. The shell protects the tablets from dissolution in the stomach, so the active ingredients are released only at their destination – the intestines.

Also, the drug is indicated for patients with chronic diseases of the gastrointestinal tract and disorders in the digestive system due to dietary errors, intestinal infections. It can also be used after removal or irradiation of the gastrointestinal tract.

Contraindicated drug in case of individual intolerance, children under 3 years old, patients with acute pancreatitis and exacerbation of chronic pancreatitis. Do not take the drug with lactase deficiency, galactose intolerance, glucose-galactose malabsorption ⁹ .

Panzinorm 10000

The drug helps to improve digestion and cope with flatulence, unstable stools and other signs of enzyme deficiency. Pork pancreatin as part of the product contains a complex of pancreatic enzymes: amylase, lipase and protease, which are responsible for the digestion of carbohydrates, proteins and fats.

Inside the gelatin capsules are pellets (microgranules) with an enteric coating. This form of release ensures the release of the active substance exactly where it is needed – in the intestinal lumen. The agent is used for pancreatic enzyme deficiency, including chronic pancreatitis, cystic fibrosis, obstruction of the bile ducts or pancreatic ducts.

Contraindications : hypersensitivity to components of ¹⁰ .

“Mezim 20000”

Known enzyme preparation, which is prescribed for chronic pancreatitis, cystic fibrosis, inflammatory-dystrophic lesions of the gastrointestinal tract. The drug is also indicated for functional digestive disorders caused by intestinal infection, non-compliance with the diet and other reasons. Enteric tablets contain pancreatin from porcine pancreas and help to compensate for the lack of amylase, lipase and protease, the most important digestive enzymes.

Contraindications : hypersensitivity to components, glucose-galactose malabsorption syndrome, lactase deficiency, galactose intolerance, children under 3 years of age. Acute pancreatitis and exacerbation of chronic pancreatitis are also considered contraindications for taking ¹¹.

How to choose drugs for digestion

As Andrey Yakushev, a gastroenterologist and hepatologist , explains , when prescribing a drug, specialists take into account the patient’s diagnosis and clinical recommendations that regulate the treatment of this disease. Therefore, patients with acid-related diseases and characteristic complaints of pain and heartburn are usually prescribed proton pump inhibitors. A person with functional digestive disorders (bloating, heaviness in the abdomen, unstable stools) will most likely be recommended prokinetics, intestinal antiseptics and antidepressants.

The expert adds that it is not necessary to “improve” digestion just like that. Therefore, you should not take medicines to improve digestion without consulting a doctor – this does not make sense and can be harmful.

Reviews of doctors about drugs for digestion

As gastroenterologist Andrei Yakushev notes, if there are indications, all drugs with proven effectiveness work well. But we must understand that any medicines are “tools” that must be used correctly. That is, they must be taken as prescribed by the doctor, in the dosage and according to the schedule that you were recommended.

– Also, drugs with unproven effectiveness are sometimes used, which I personally have a negative attitude towards. These are drugs with an incomprehensible composition and mechanism of action. These include a whole class of homeopathic remedies. Moreover, even drugs with clinically proven effectiveness can be useless if they are prescribed without indications. It happens that a doctor prescribes enzymes to a patient for no reason or recommends taking antacids on a regular basis instead of more effective proton pump inhibitors. Such appointments raise great doubts, – the expert emphasizes.

TOP 10 FOODS FOR DIGESTIVE HEALTH

Gastrointestinal health is critical to whole body health, as we’ve written about before (read more about the link in this article). But how can we help our digestive system function flawlessly and protect us from problems like constipation, bloating or heartburn? One of the key ways we constantly emphasize is regular meals rich in fiber, vitamins and minerals. But regular and healthy eating is a very broad concept, so in this article we will try to be more specific. We have prepared a guide for you on what foods to include in your diet for a healthy digestive system!

Why is a healthy digestive system so important?

Our digestive system is a complex, strong yet very sensitive ecosystem, containing about 80% of our immune cells. If we do not take care of the gastrointestinal tract, or load it with an unhealthy lifestyle, fatty and fried foods, alcohol, smoking, sedentary lifestyle and other unhealthy habits, we can weaken the body’s immunity. The easiest way to boost your immune system is to help it function at its best. Only in this way will she protect us from disease and make sure that in case of illness we recover quickly.

Avocado

Exotic avocado fruits are very useful. Many mistakenly attribute them to vegetables. Avocado is a fruit with many health benefits. The fruits are rich in high quality unsaturated fatty acids. While fruits are mostly carbs, avocados are full of healthy fats. Due to its excellent composition, experts consider it one of the most valuable food products.

Avocado is highly nutritious and an excellent source of many vitamins needed for a healthy and strong immune system. These include vitamin C, vitamin B6, vitamin E, and folic acid. 77% of the calories in avocados come from fat, making it one of the fattest plant foods. But it’s not just fat. Most of the fat in avocados is oleic acid, a monounsaturated fatty acid that is the main component of olive oil and is thought to have positive health effects, including promoting circulatory health.

In addition to its unique fatty acid profile, avocados are rich in fiber, which most people’s diets lack. 100 g of avocado contains 7 g of fiber, which is on average 28% of the recommended daily intake.

Due to its exceptional composition, the avocado is quite common in various cuisines. Therefore, we have included it in our menus so that you can evaluate the beneficial effects of this fruit on health.

Broccoli

Broccoli is a vegetable from the cabbage family, which includes cabbage, cauliflower and Brussels sprouts. All of these vegetables are known for their beneficial effects on health. Broccoli is high in nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. Plus, it has more protein than most other vegetables. Broccoli can be eaten raw or cooked, but most studies show that gentle steaming will provide the most health benefits. 100 g of broccoli contains 65 g of vitamin C, which is an average of 90% of the recommended daily allowance for fiber. Broccoli is rich in many plant compounds that have a positive effect on health. The most common is sulforaphane, one of the most studied herbal compounds in broccoli, which is given great importance for its possible protection against certain types of cancer.

Thanks to its many benefits, broccoli is quite common on our menu. “Green power”, containing many vitamins, rightfully tops the list of superfoods.

Bluefish

Fish, especially seafood, is a welcome ingredient in every menu. The ideal would be to eat fish two to three times a week, and at least once it must be fish rich in omega-3 polyunsaturated fatty acids. This is exactly the blue fish (as it is called because of the blue, sometimes emerald tint on the back), which is available to everyone today. In our menu you will find recipes with sardines, tuna, salmon; you can also try mackerel, sprats or anchovies. Omega-3 polyunsaturated fatty acids are essential fatty acids that the body cannot produce on its own, so they must come from food. They have been associated with many positive health effects, mainly vascular protection, anti-inflammatory effects, and building brain structures in children. In addition, blue fish is a source of easily digestible protein, calcium, and vitamin D.

Fish is a staple of the Mediterranean diet, considered one of the healthiest. From a nutritional point of view, fish is a valuable food product. Experts often say, “The fatter, the healthier.”

Grapefruit and tangerines

Grapefruit is highly desirable in the daily diet, as it is rich in nutrients. The beneficial properties of this fruit are associated with a high content of vitamin C and flavonoids. It also contains pectin, a soluble fiber that has a beneficial effect on the digestive system. Grapefruit is a real “bomb” of substances that act preventively, and the best ally in strengthening immunity.

However, some precautions must be taken when consuming grapefruit. At the moment, 85 drugs are known to interact with grapefruit, so people who take medication daily should check with their doctor beforehand.

Perhaps we all know from childhood how useful citrus fruits are. This group, in addition to grapefruit, includes tangerines. Thanks to the content of vitamin C and flavonoids, tangerines stimulate the immune system, and in addition protect cells from the harmful effects of free radicals. So enjoy your tangerines when they are in season!

Pumpkin

Pumpkin is an excellent source of dietary fiber, which we need daily, as well as other important nutrients. It can be prepared in many ways: boiled, baked, mashed or risotto. The possibilities are endless and the health benefits are enormous. Pumpkin is an excellent source of carotenoids, which the body converts into the active form of vitamin A, which supports the normal functioning of the immune system, as well as the health of the skin and eyes.

Red cabbage

It tastes like white cabbage, but purple cabbages are richer in plant compounds with health benefits, such as strong bones and heart health. Red cabbage is low in calories and a good source of fiber and vitamins A, C, K, and B6. Just one cup of shredded cabbage contains about 56% of the recommended daily value of vitamin C. Red cabbage is an excellent source of antioxidants and other beneficial plant compounds that help protect cells from damage. This natural antioxidant includes vitamin C, carotenoids, and flavonoid antioxidants such as anthocyanins and kaempferol. Red cabbage often contains more of these substances than white cabbage. According to studies, the levels of antioxidants in “purple” cabbage are about 4.5 times higher than the levels of antioxidants in green cabbages.

Paprika

This is a low-calorie vegetable that is extremely rich in vitamin C and other antioxidants, making it an excellent component of a healthy diet. Fresh raw bell peppers consist mainly of water (92%). The rest is carbohydrates and a small amount of proteins and fats. One medium-sized red pepper provides about 190% of the recommended daily value of vitamin C, making it one of the richest dietary sources of this vital nutrient. Other vitamins and trace elements in sweet peppers: vitamin K, vitamin E, vitamin A, folic acid and potassium. Peppers contain many beneficial antioxidants that protect cells from the harmful effects of free radicals.

Brussels sprouts

Brussels sprouts belong to the cabbage family and are closely related to white cabbage, cauliflower, savoy cabbage and broccoli. Brussels sprouts are not in vain called “smart heads”: there are few calories, but a lot of fiber, vitamins and trace elements. It is high in vitamin C and vitamin K. Brussels sprouts have many health benefits, including an impressive amount of antioxidants. One study showed that when participants ate about two cups (300 grams) of Brussels sprouts a day, their cellular damage from oxidative stress was reduced by 28%. Brussels sprouts are rich in fiber, which is important for digestive health, and research suggests that adequate fiber intake can reduce the risk of heart disease and diabetes. Many people dislike Brussels sprouts because of the rather pungent smell and loose, mushy texture. But the reason for this is usually that the cabbage is boiled for too long. Experts assure that just five minutes in boiling water is enough for Brussels sprouts – this way it remains crispy, easily digestible, green, and the intensity of the smell will decrease.

Brussels sprouts, as part of a diet rich in fruits and vegetables, can help provide the body with the antioxidants the body needs to maintain good health.

Polenta

Quick and easy to prepare, and the digestive system loves it. Rich in fiber and low in calories. Due to its neutral taste, polenta can be paired with various foods and served for breakfast, lunch or dinner. It is nutritious and easy to digest. By itself, cornmeal is not a sufficient source of nutrients; however, when eaten with other foods, it definitely has its place in a healthy diet. The type of corn that cornmeal and polenta are made from is different from the sweet corn on the cob you like to eat in the summer. It is a “starchy” type of field corn rich in complex carbohydrates. Complex carbohydrates are digested more slowly than simple carbohydrates, which means they help you feel full longer and provide a long-lasting energy boost.

The yellow corn grits used to make polenta are an important source of antioxidants, compounds that help protect the body’s cells from oxidative damage. Thus, they can help you reduce your risk of certain diseases. The most important antioxidants in yellow corn grits are carotenoids and phenolic compounds.

Corn and corn flour are gluten-free, so polenta can be a good choice if you’re on a gluten-free diet. However, it is always a good idea to review the ingredients list carefully: some manufacturers may add ingredients that contain gluten, or the product may be manufactured in a facility that also processes gluten-containing products, increasing the risk of cross-contamination.

Mushrooms

Mushrooms come in many shapes, sizes and colors; among them there are poisonous, and there are useful and tasty. You can’t go wrong when it comes to a mushroom diet: they are fat-free, low in sodium and calories, and have no cholesterol at all. But in mushrooms there is a lot of fiber, vitamins and trace elements. The nutritional value depends on the type of mushroom, but in general they are a good source of antioxidants, B vitamins, copper, potassium, and beta-glucans. The beta-glucan in mushrooms is a form of soluble dietary fiber that has a positive effect on cholesterol regulation. The European Commission’s official document endorsing the health claims of beta-glucan only lists one: “Contributes to the maintenance of normal blood cholesterol levels.” Other uses are not officially approved. Many studies have linked beta-glucan to immune health, although claims of its health benefits are still being tested. It is believed that beta-glucan in the body stimulates the production of bone marrow cells – and therefore white blood cells and platelets. This compound also activates macrophages – that is, cells that stimulate immune activity.