“The human’s digestive system is responsible for the breakdown of food into nutrients and generating energy that the body uses. Eating certain types of foods, like vegetables and yogurt can aid the process of digestion”.
The foods you choose to eat, and the ones you ignore can play a major role in your level of digestion which directly affects your normal health. According to research, many health outcomes like inflammations, skin conditions, type 2 diabetes, autoimmune disorders and even the brain’s health can be linked to the health and nature of the digestive system. Guess that’s why people are more concerned nowadays about the health of their gut.
As earlier stated, when we talk about keeping the gut healthy and in a better shape, what you consume plays an important role in it. Though there isn’t any food labeled on the market as “Food for the gut”, regular consumption of plant-based foods will surely help keep both your general health and digestion in a good form. When it comes to a healthy diet for the gut, diversify your diet; add more probiotics to your diet.
While no single food type will aid or destroy your digestive health, some are undoubtedly the best when talking about taking care of your gut. For the purpose of this article, we’ve highlighted some of the best foods that when incorporated into your diet will aid in digestion. So, leaving no stone unturned, let’s get straight into it.
What are the Best Foods For Digestion?
- Foods Containing ginger
Also known as ginger root, ginger has been used ages ago in alternative medicine to boost digestion. It has been proven to affect the enzymes trypsin and pancreatic lipase during food digestion to boost mobility and emptying of the stomach. This aids in preventing constipation, bloating, gas and also indigestion.
Also, ginger boasts of the ability to relieve gastrointestinal (GI) irritation, foster bile and saliva production, and also reduce the rate of gastric constrictions as food and fluids pass through the gastrointestinal tract. This however aids in relieving pain caused by hypersensitivity for people with IBS.
Incorporate dried ginger into your meal spices today and feel the change it provides. You can also use fresh ginger roots for your tea.
Avocado is an amazing fruit packed with dietary fiber and other essential nutrients like potassium that promote digestion. It also contains vitamin C which helps the body produce collagen to maintain the strength of the tissues of the intestinal walls. In addition, incorporating avocados into your diet helps increase your level of vitamin B complex intake. These nutrients are highly essential as it enables your cells to gain fuel and energy from food. Note that, though the fruits are high in nutrients, they are also high in fats. So, it’s advised you consume in moderation.
3. Low Fructose Fruits
If you’re highly prone to gas and bloating, you’ll have to reduce your level of consumption of fructose or fruit sugar. Though some fruits like apples, mangoes, or pears are highly nutritional, they are however high in fructose. So, you should substitute these for berries and citrus fruits like oranges and grapefruit as they contain less fructose. Bananas also make an excellent selection here as they are not only low in fructose but also high in fiber and contain insulin( a substance that fosters the growth of good bacteria in the gut).
Oatmeal makes a good breakfast as it contains a significant amount of dietary fiber known as beta-glucan fiber. These beta-glucan fibers aid in moving cholesterol-rich bile acids through the digestive tract and then out of the body. Also, oatmeal is known to have phenolic compounds and phytoestrogen that poses as an antioxidant. These chemicals aid in reducing the effects of inflammation resulting from cardiovascular diseases and other issues.
5. Lean Proteins
Are you a sufferer of IBS or bowel sensitivity? Then you are advised to stick to lean proteins and stay clear of foods rich in fat. Foods rich in fat can foster contractions of the colon. This is why you should go for healthier choices. Even red meats for instance can promote colon bacteria that secrete chemicals linked with an increased risk of clogged arteries.
6. Unsaturated Fats
Unsaturated fats help the body absorb vitamins like A, D, E and K. it also combines with fiber to boost bowel movements. Also, research links consuming unsaturated fats with various health benefits, like a lower risk of premature deaths and cardiovascular diseases. Omega-3s specifically is an amazing option for a healthy heart and reduced inflammation.
7. Wholegrain Foods
Whether whole wheat or white bread or white or brown rice, you should opt for whole grains. It’s highly recommended for optimum gut health. Research postulates that for a colon to function at high potential, it requires at least 25 grams of fiber each day. Unlike other refined carbohydrates like white bread and Granola Bars, whole grains provide lots of fiber as well as numerous nutrients like vitamin B-complex, and Omega-3 fatty acids amongst others.
8. Leafy-Green Vegetables
Leafy green vegetables are highly packed with fiber and other essential nutrients like vitamin C, A, K, and folate. Research even shows that these vegetables also contain sulfoquinovose( a sugar that feeds the healthy gut bacteria hence fostering digestion). Eating a subsequent amount of leafy green lets you develop an ideal gut microbe (organisms that live in the colon).
It is essential to continue drinking (non-alcoholic), especially water and yogurt. These fluids provide the smooth passage of waste through your digestive system and also soften poo. When consumed, fiber behaves more like a sponge, collecting water. With low fluid intake, fiber cannot carry out its job and you’ll get stuck up in constipation.
To ensure your body gets the needed amount of fluids, try drinking a glass of water with any meal you take. You should also avoid caffeine drinks as they are notable for heartburn.
If you have a close look at the foods mentioned in this write-up, you’ll notice that most foods that foster digestion are rich in many nutrients like fiber. For a healthy gut, it doesn’t just rely on what you eat. Other factors like stress, sleep and exercise can also have a good impact on it. So, to get the best results, we recommend you eat the foods listed while carrying out the proper exercise with less stress and good sleep.
If you’re experiencing any difficulty in digestion, it’s best advised you consult your doctor immediately.