How can you improve your digestive health through diet. What foods should you eat to support optimal gut function. Which nutrients are crucial for a healthy digestive system. How do probiotics and fiber contribute to digestive wellness.

The Importance of a Healthy Digestive System

The digestive system plays a crucial role in overall health, responsible for nutrient absorption and waste elimination. Many individuals experience digestive issues like bloating, cramping, gas, abdominal pain, diarrhea, and constipation. These symptoms can stem from various conditions such as Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), Crohn’s Disease, diverticulitis, and heartburn. However, even those without specific conditions may face digestive problems due to inadequate fiber intake or a lack of probiotic-rich foods in their diet.

Maintaining a healthy digestive system is essential for overall well-being. How does diet impact gut health? A balanced diet rich in specific nutrients can significantly improve digestive function and alleviate common gastrointestinal symptoms.

Probiotic Powerhouses: Fermented Foods for Gut Health

Fermented foods are excellent sources of probiotics, beneficial bacteria that support digestive health. These microorganisms help maintain a balanced gut microbiome, which is crucial for optimal digestion and overall wellness.

Yogurt: A Probiotic Superstar

Yogurt stands out as a premier probiotic food. Made from fermented milk, typically using lactic acid bacteria, yogurt contains friendly bacteria that can improve digestion and maintain gut health. How does yogurt benefit the digestive system? The probiotics in yogurt can help alleviate symptoms of various digestive conditions, including lactose intolerance and constipation.

Kimchi: Spicy and Gut-Friendly

Kimchi, a traditional Korean side dish, is another fermented food that offers significant digestive benefits. Made from fermented vegetables, typically cabbage and radishes, kimchi is rich in lactic acid bacteria. These probiotics can enhance gut health and potentially reduce inflammation in the digestive tract.

Fiber-Rich Foods: The Digestive System’s Best Friend

Dietary fiber is essential for maintaining a healthy digestive system. It aids in regular bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria.

Whole Grains: A Fiber Powerhouse

Whole grains are an excellent source of dietary fiber. They provide numerous benefits for digestive health, including promoting regular bowel movements and supporting the growth of beneficial gut bacteria. Why should you choose whole grains over refined grains? Whole grains contain more fiber and nutrients, such as omega-3 fatty acids, which are beneficial for overall health.

• Brown rice
• Whole wheat bread
• Oats
• Quinoa
• Barley

Leafy Greens: Nutrient-Dense Digestive Aids

Leafy green vegetables are not only rich in fiber but also packed with essential nutrients like folate, vitamin C, vitamin K, and vitamin A. They contain a specific type of sugar that fuels the growth of healthy gut bacteria. Which leafy greens are best for digestive health?

• Spinach
• Kale
• Collard greens
• Swiss chard
• Arugula

Lean Proteins: Gentle on the Digestive System

For individuals with IBS or bowel sensitivity, lean proteins are a better choice than high-fat options. Why are lean proteins preferable for digestive health? High-fat foods can trigger contractions of the colon and may exacerbate digestive symptoms. Additionally, red meat has been associated with the promotion of colon bacteria that produce chemicals linked to an increased risk of cardiovascular issues.

Opt for these lean protein sources:

• Skinless poultry
• Fish
• Legumes
• Tofu
• Egg whites

Fruit Selection for Optimal Digestion

While fruits are generally beneficial for health, some may cause digestive discomfort in sensitive individuals. The key is to choose fruits with lower fructose content, which are less likely to cause gas and bloating.

Low-Fructose Fruits: Easier on the Gut

For those prone to gas and bloating, reducing fructose intake can be helpful. Which fruits are low in fructose and gentler on the digestive system?

• Berries (strawberries, blueberries, raspberries)
• Citrus fruits (oranges, grapefruits, lemons)
• Bananas

Bananas are particularly beneficial as they are rich in fiber and contain inulin, a substance that promotes the growth of good bacteria in the gut.

Fruits to Consume in Moderation

Some fruits are higher in fructose and may cause digestive discomfort in sensitive individuals. These include:

• Apples
• Pears
• Mangoes
• Watermelon

Avocado: A Nutrient-Dense Digestive Aid

Avocado is often hailed as a superfood, and for good reason. It’s packed with fiber and essential nutrients, including potassium, which helps promote healthy digestive function. How does avocado benefit the digestive system? Its high fiber content aids in regular bowel movements, while its low fructose content makes it less likely to cause gas.

However, it’s important to be mindful of portion sizes when consuming avocados. Despite their nutritional benefits, they are high in fat and should be eaten in moderation as part of a balanced diet.

The Brain-Gut Connection: Understanding the “Second Brain”

Recent research has shed light on the fascinating connection between the brain and the digestive system, often referred to as the “brain-gut axis”. This connection explains why we sometimes experience “gut feelings” or “butterflies in the stomach” during emotional situations.

The digestive system houses what scientists call the “second brain” – the enteric nervous system. This complex network of neurons lining the gut plays a crucial role in digestion and can also influence mood and cognitive function. How does this brain-gut connection impact overall health?

• Stress can affect digestive function
• Digestive issues can influence mood and mental health
• Certain gut bacteria may influence brain chemistry
• The gut produces neurotransmitters that affect brain function

Understanding this connection highlights the importance of maintaining a healthy digestive system not just for physical health, but for mental and emotional well-being as well.

Creating a Digestive-Friendly Diet Plan

Incorporating a variety of digestive-friendly foods into your diet can significantly improve gut health and overall well-being. Here’s a sample meal plan that includes many of the beneficial foods discussed:

Breakfast

• Greek yogurt with berries and a sprinkle of whole grain granola
• Whole grain toast with mashed avocado

Lunch

• Spinach salad with grilled chicken, quinoa, and a variety of colorful vegetables
• Whole grain wrap with hummus and mixed vegetables

Dinner

• Baked salmon with roasted vegetables and brown rice
• Lentil soup with a side of whole grain bread

Snacks

• Small handful of nuts
• Carrot sticks with hummus
• Banana with a tablespoon of almond butter

Remember to stay hydrated by drinking plenty of water throughout the day. Proper hydration is essential for optimal digestive function.

Lifestyle Factors That Influence Digestive Health

While diet plays a crucial role in maintaining digestive health, other lifestyle factors can also significantly impact gut function. What lifestyle changes can improve digestive health?

• Regular exercise: Physical activity can help stimulate digestion and promote regular bowel movements.
• Stress management: Chronic stress can negatively impact digestive function. Practices like meditation, yoga, or deep breathing exercises can help manage stress.
• Adequate sleep: Poor sleep quality has been linked to digestive issues. Aim for 7-9 hours of quality sleep each night.
• Mindful eating: Eating slowly and without distractions can improve digestion and help prevent overeating.
• Limiting alcohol and caffeine: Both can irritate the digestive system in large amounts.

By combining a digestive-friendly diet with these lifestyle practices, you can significantly improve your gut health and overall well-being.

When to Seek Professional Help for Digestive Issues

While dietary changes can often alleviate minor digestive problems, persistent or severe symptoms may require medical attention. When should you consult a healthcare professional about digestive issues?

• Persistent abdominal pain
• Chronic diarrhea or constipation
• Unexplained weight loss
• Blood in stool
• Frequent heartburn or acid reflux
• Difficulty swallowing

If you experience any of these symptoms, it’s important to seek medical advice. A healthcare professional can provide a proper diagnosis and recommend appropriate treatment, which may include dietary changes, medications, or other interventions.

Remember, while diet plays a crucial role in digestive health, it’s just one piece of the puzzle. A holistic approach that includes a balanced diet, regular exercise, stress management, and appropriate medical care when needed is key to maintaining optimal digestive function and overall health.

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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The 19 Best Foods to Improve Digestion

If you have digestive problems, eating certain foods can help relieve symptoms. This includes fermented foods like kimchi and yogurt and fiber-rich foods like dark green vegetables, seeds, and whole grains.

The digestive tract plays a vital role in your health, as it’s responsible for absorbing nutrients and eliminating waste.

Unfortunately, many people experience digestive problems like bloating, cramping, gas, abdominal pain, diarrhea, and constipation for various reasons.

Certain conditions, such as Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), Crohn’s Disease, diverticulitis, and heartburn, can put you at risk for more severe digestive issues.

However, even a healthy person can experience digestive problems due to a lack of fiber or probiotic-rich foods.

Here are the 19 best foods to improve your digestion.

1. Yogurt

Yogurt is made from milk that has been fermented, typically by lactic acid bacteria.

It contains friendly bacteria known as probiotics, which are good bacteria that live in your digestive tract and can help improve digestion, keeping your gut healthy (1, 2).

While probiotics naturally occur in your gut, boosting your intake through foods like yogurt can ease digestion (1, 3).

Probiotics can help with digestive issues, such as bloating, constipation and diarrhea. They have also been shown to improve the digestion of lactose, or milk sugar (2, 4).

However, not all yogurt contains probiotics. When shopping, be sure to look for “live and active cultures” on the package.

Summary

Yogurt contains probiotics, which can aid digestion by promoting healthy bacteria in your digestive tract.

2. Apples

Apples are a rich source of pectin, a soluble fiber.

Pectin bypasses digestion in your small intestine and is then broken down by the friendly bacteria in your colon (5).

It increases stool volume and is therefore commonly used to resolve constipation and diarrhea. It has also been shown to decrease the risk of intestinal infections, as well as inflammation in the colon (5, 6).

Summary

The pectin found in apples helps increase stool bulk and movement through your digestive tract. It may also decrease inflammation in your colon.

3. Fennel

Fennel, a plant with a pale bulb and long green stalks, is used to add flavor to food.

Its fiber content helps prevent constipation and improves regularity in your digestive tract (7, 8).

Fennel also contains an antispasmodic agent that relaxes the smooth muscles in your digestive tract. This action can reduce negative digestive symptoms like bloating, flatulence, and cramping (9).

Summary

Fennel’s fiber content and antispasmodic agent can improve digestion by limiting some negative gastrointestinal symptoms.

4. Kefir

Kefir is a cultured dairy product made by adding kefir “grains” to milk. These “grains” result from mixing yeast and bacteria with milk and appear to have digestive benefits.

Like the probiotics in yogurt, kefir’s cultures aid the digestion of lactose, decreasing some of the negative side effects associated with lactose intolerance such as bloating, cramping and gas (10, 11).

In multiple studies, kefir caused an increase in healthy, digestion-improving gut bacteria and a simultaneous drop in harmful bacteria (12, 13).

Kefir consumption has also been associated with decreased inflammation in your gut, further enhancing the digestion process (12).

Summary

Kefir’s unique ingredient — “grains” made from yeast and bacteria — appear to improve digestion and decrease inflammation in your gut.

5. Chia Seeds

Chia seeds are an excellent source of fiber, which causes them to form a gelatin-like substance in your stomach, once consumed. They work like a prebiotic, supporting the growth of healthy bacteria in your gut and therein contributing to healthy digestion (7, 8).

Their fiber content also helps promote bowel regularity and healthy stools.

Summary

The fiber content of chia seeds can assist digestion by promoting the growth of probiotics in your gut and keeping you regular.

6. Kombucha

Kombucha is a fermented tea.

It’s made by adding specific strains of bacteria, sugar and yeast to black or green tea, then undergoing fermentation for a week or more (14).

A glut of probiotic bacteria is produced during the fermentation process, which can improve digestive health (15).

What’s more, some research in mice has shown that kombucha may contribute to the healing of stomach ulcers (16).

Summary

Kombucha’s ample probiotic content improves digestion and gut health. The drink may also help heal stomach ulcers.

7. Papaya

The luscious tropical fruit papaya contains a digestive enzyme called papain.

It assists during the digestive process by helping break down protein fibers. While not required in your diet, it can aid the digestion of protein (17).

Papain may also ease symptoms of irritable bowel syndrome (IBS), such as constipation and bloating (18).

It’s commonly used as the main enzyme in digestive supplements due to its gastrointestinal capacities.

Summary

Papaya contains papain, which is a strong digestive enzyme that contributes to the healthy digestion of proteins. It may also relieve IBS symptoms.

8. Whole Grains

Grains are the seeds of grasslike plants called cereals.

To be classified as a whole grain, it must contain 100% of the kernel including the bran, germ and endosperm.

Popular fiber-packed whole grains include oats, quinoa, farro and products made from whole wheat. The fiber found in these grains can help improve digestion in two ways.

First, fiber helps add bulk to your stool and can reduce constipation (19).

Second, some grain fibers act like prebiotics and help feed healthy bacteria in your gut (20, 21).

Summary

Due to their high fiber content, whole grains can support healthy digestion by adding bulk to your stool, reducing constipation and feeding your healthy gut bacteria.

9. Tempeh

Tempeh is made from fermented soybeans. Fermentation breaks down sugars through bacteria and yeast.

During the fermentation process, an antinutrient in soybeans called phytic acid is broken down. Phytic acid can interfere with the absorption of certain nutrients.

Thus, the fermentation process improves the digestion and absorption of those nutrients (22).

Fermented foods such as tempeh are a good source of probiotics. Remember that probiotics create a protective lining in your intestines to shield them from harmful bacteria (23, 24).

Studies have found that probiotics help alleviate IBS symptoms, prevent diarrhea, decrease bloating and improve regularity (25, 26).

Summary

Tempeh’s fermentation process and probiotic content can decrease negative digestive symptoms, as well as improve nutrient absorption by breaking down the antinutrient phytic acid.

10. Beets

Beetroot, otherwise known as beets, is a good source of fiber.

One cup (136 grams) of beets contains 3.4 grams of fiber. Fiber bypasses digestion and heads to your colon, where it feeds your healthy gut bacteria or adds bulk to your stool — which both improves digestion (27, 28).

A few popular ways to eat beets include roasted, mixed in a salad, pickled or blended into a smoothie.

Summary

Beetroot’s nutrients can help improve digestion by helping feed friendly gut bacteria and adding bulk to your stool.

11. Miso

Commonly consumed in miso soup, miso is made by fermenting soybeans with salt and koji, a type of fungus.

Miso contains probiotics that, like other fermented foods, help improve digestion by increasing the good bacteria in your gut.

The probiotics in miso can also help reduce digestive issues and overcome intestinal illness like diarrhea (29).

Summary

Miso’s probiotic content makes it helpful for reducing digestive issues and overcoming intestinal illness like diarrhea.

12. Ginger

Ginger is a traditional ingredient in Eastern medicine that helps improve digestion and prevent nausea. Many pregnant women use it to treat morning sickness (30, 31).

From a digestion standpoint, this yellowish root has been shown to accelerate gastric emptying (32, 33).

By moving food from your stomach to your small intestine quicker, ginger reduces your risk of heartburn, nausea and stomach discomfort.

Summary

Ginger appears to expedite food’s movement through your stomach, easing certain side effects associated with slow digestion. It has also been used to treat nausea, including morning sickness during pregnancy.

13. Kimchi

Kimchi, usually made from fermented cabbage, can also comprise other fermented vegetables.

It contains probiotics that help with digestion and promote the growth of good bacteria in your colon. The longer kimchi ferments, the higher the concentration of probiotics (3, 25).

Kimchi also contains fiber, which can add bulk to your stool and promotes bowel health.

Summary

Kimchi contains probiotics and fiber that improve digestion and promote bowel health.

14. Dark Green Vegetables

Green vegetables are an excellent source of insoluble fiber.

This type of fiber adds bulk to your stool, quickening its pace through your digestive tract (7).

Green vegetables are also a good source of magnesium, which can help relieve constipation by improving muscle contractions in your gastrointestinal tract (34, 35).

Some of the most common dark green vegetables that provide this benefit are spinach, Brussels sprouts, broccoli and other leafy greens.

In addition, a 2016 study revealed an unusual sugar found in green leafy vegetables that feeds good bacteria in your gut. This sugar is thought to aid digestion while also impairing some of the bad bacteria that can cause illnesses (36).

Summary

Green vegetables play a role in healthy digestion by providing fiber and magnesium to your diet, as well as feeding good bacteria in your gut.

15. Natto

Like tempeh, natto is made from fermented soybeans.

Typically eaten plain, some popular toppings for natto include kimchi, soy sauce, green onion and raw eggs. It can also be eaten with cooked rice.

Natto contains probiotics that serve as a defense mechanism against toxins and harmful bacteria, while also increasing healthy gut bacteria that improve digestion (37, 38).

Interestingly, one gram of natto contains almost as many probiotics as a whole serving of other probiotic-rich foods or supplements, such as six ounces (170 grams) of yogurt (39).

Its fiber content also improves the regularity of stools and reduces constipation.

Summary

Natto’s rich probiotic content can aid gastrointestinal health and digestion, improving the regularity of stools and reducing constipation.

16. Sauerkraut

Sauerkraut is made from shredded cabbage that is fermented with lactic acid.

Due to fermentation, it contains probiotics.

Research suggests that a half-cup (71-gram) serving of sauerkraut may contain up to 28 distinct bacterial strains that help your gut by feeding good bacteria (40, 41).

In addition, sauerkraut’s generous helping of enzymes break down nutrients into smaller, more easily digestible molecules (41).

Summary

Sauerkraut is a rich source of probiotics and contains enzymes that help with digestion by breaking down nutrients into more easily digestible molecules.

17. Salmon

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation in your body (42, 43).

People with inflammatory bowel disease, food intolerances and other digestive disorders often have inflammation in the gut. Omega-3 fatty acids may help reduce this inflammation and thereby improve digestion (44, 45).

Summary

The omega-3s found in salmon may reduce inflammation in your gut, thus improving your digestive process.

18. Bone Broth

Bone broth is made by simmering the bones and connective tissues of animals.

The gelatin found in bone broth derives from the amino acids glutamine and glycine.

These aminos can bind to fluid in your digestive tract and help food pass more easily (46).

Glutamine protects the functioning of your intestinal wall. It has also been shown to improve the digestive condition known as leaky gut, as well as other inflammatory bowel diseases (46, 47).

Summary

The gelatin found in bone broth can help improve digestion and protect your intestinal wall. It may be useful in improving leaky gut and other inflammatory bowel diseases.

19. Peppermint

Peppermint, part of the genus Mentha, grows commonly throughout much of the world.

Peppermint oil is made from the essential oils found in peppermint leaves and has been shown to improve digestive problems.

The oil contains a compound called menthol, which may ease symptoms of IBS, including bloating, stomach discomfort and bowel movement issues (48, 49).

The oil appears to have a relaxing effect on the muscles of your digestive tract, which may improve digestion (49, 50).

Peppermint oil can also ease indigestion by accelerating the food’s movement through your digestive system.

Summary

Peppermint has been shown to improve digestion. It can alleviate IBS symptoms and push food more quickly through your digestive tract.

The Bottom Line

Digestive issues can be challenging, but certain foods may be helpful in easing uncomfortable symptoms.

Research supports eating fermented foods, such as yogurt, kimchi, and tempeh, to increase probiotics in your diet, which can improve digestive health.

Fiber-rich foods, such as whole grains, dark green vegetables, and chia seeds, also play a role in digestion by helping food move through your system more easily or quickly.

If you’re seeking relief from your digestive woes, consider adding some of these 19 foods to your diet.

TOP 10 FOODS FOR DIGESTIVE HEALTH

Gastrointestinal health is critical to overall 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 that contains 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 the unique composition of fatty acids, avocados are rich in fiber, which is lacking in the diet of most people. 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 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 on 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 skin and eye health.

Red cabbage

It tastes like white cabbage, but purple cabbages are richer in plant compounds that have 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 vegetable is low in calories, 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 are 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. Oyster mushrooms and shiitake mushrooms are considered to contain the most effective beta-glucans.

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What foods to eat to improve digestion and bowel function

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

Beetroot

Beetroot is an indispensable product for intestinal health, it perfectly disinfects it, inhibiting the growth of putrefactive bacteria and heals the intestinal microflora with the help of pectins. But its main advantage lies in the fact that it has a laxative effect and easily copes with constipation. If you eat beets every day, the 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 consumed only by those who do not suffer from diseases of the digestive system, as 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 be prepared from this vegetable! Among them are vinaigrette, herring under a fur coat, beets with garlic and walnuts, borscht, beetroot, vegetable cutlets and pickled beets. Adjika with beetroot, beetroot juice and fruit drink are very useful.

Avocado

Another food that improves digestion is avocado, one fruit of which contains half the daily fiber requirement. It also normalizes the intestinal microflora, and destroys pathogenic microorganisms. In addition, this fragrant and tasty fruit restores normal intestinal motility and has an antimicrobial effect, 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 with them in the evenings, since the pulp of the fruit contains fatty acids that make the digestive system work especially hard. And at night the body must rest.

Fresh avocados are used to make sandwiches and patés, salads, soups, sauces and the Mexican appetizer guacamole. Avocados are added to rolls, served with pasta and used as the base for nutritious smoothies.

Legumes

Legumes are an excellent source of plant-based protein and fiber, which are good for bowel function. Legumes contain soluble dietary fiber that swells and fills the intestines. Actually, this is why there is a feeling of satiety, which lasts for a long time. Peas, beans, beans, lentils are ideal for fasting and dieting, especially red, yellow, green, brown and black lentils, from which you can cook many delicious, healthy and varied dishes. Vegans and vegetarians often use legumes as a complete meat substitute in their diet.

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 mucosa from the appearance of dangerous polyps. For stomach ulcers, lentils are an excellent remedy, especially if cooked deliciously. You can simply boil it in water and add a little oil. But if you make lentil stew or porridge, puree soup, meatballs, falafel or meatballs, lentils and other legumes will become your family’s favorite dishes. You can sprout peas, beans and lentils, and then add the sprouts to a salad or soup, make pate or stuffing for pies from them.

Cereals and bran

A good porridge, but a small cup – so said our ancestors, who survived all year round on cereals, adding a little meat to them in winter, and vegetables, mushrooms and berries in summer. Cereals are the most affordable and cheapest foods for intestinal health, they should be included in the diet every day to cleanse the entire digestive tract. Buckwheat is especially useful for stomach ulcers, as it relieves inflammation of the mucous membrane, and also treats constipation and diarrhea. Oatmeal heals cracks in the gastric mucosa, 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, there are many diets and cleansing therapies based on it, and rice bran is rich in antioxidants that rejuvenate the body. As for pearl barley, it has 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, spelt and couscous into the diet.

Grains make delicious meat and vegetarian pilafs, meatballs, meatballs, pancakes, pie fillings and even desserts – cookies, biscuits, casseroles, puddings. You can add cereals to salads and soups and, of course, try thousands of recipes for various cereals – with vegetables, fruits, berries, mushrooms, meat and fish!

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

Nuts

To improve bowel function, you should definitely include nuts in your diet, especially walnuts, as 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 the mucous membranes – you can’t do without it either. Peanuts treat constipation, pistachios have anti-inflammatory properties. Cashew nuts are famous for their antimicrobial action, and hazelnuts block the excessive production of cholesterol. Brazil nuts are rich in fiber, pecans are recommended for colitis and gastritis, and beloved by all pine nuts normalize the digestive system, cleansing the intestines from harmful toxins.

30 g of nuts per day. This is enough to get a generous portion of essential micronutrients, vegetable protein and valuable fatty acids. It is better to eat nuts raw; before eating, they can be soaked for 4-8 hours in water at room temperature. It is best to eat nuts with vegetables or fruits as part of salads, add them to pastries, 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 speed up digestion. This effect gives a huge amount of fiber contained 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 homemade sweets can be made from this mixture. Everyone knows the vitamin mass with dried apricots, raisins, lemon, walnuts and honey. It is stored in the refrigerator, eating a tablespoon on an empty stomach 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 eating – 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 use them to make desserts, add them to dough, cereals, salads, sauces, and also cook jams 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. Its pulp contains a lot of pectins, which contribute to the gentle cleansing of the digestive system and stimulate intestinal motility. It is best to eat this vegetable in baked form. Pumpkin is good because you can cook a lot of dishes from it: from desserts to mashed soups.