You are what you eat, they say, but more importantly, your digestion reflects what you eat. Try This List of 7 Superstar Foods for Digestion and Gut
The process of digestion is a complex, choreographed ballet in which your body performs the many steps necessary to break down the food you eat and release the vitamins, minerals, calories, fats and proteins you need, and then efficiently flush out the rest. Most people only pay attention to these internal mechanisms when they’re not working well, but you can take proactive steps to avoid these problems. One of the simplest digestive health tips is to stock up on digestion-friendly foods.
Digestion is the process by which your body breaks down food into nutrients. The body uses nutrients from food for energy, growth and cell repair. But when your digestive process goes awry, whether it’s from overeating or eating foods that aren’t right for you, you need to rethink the rules of good nutrition.
To start, be sure to eat a variety of healthy foods, balancing calories from physical activity. Staple foods include:
– Fat-free or low-fat milk and milk products.
– Fruits, vegetables, unsalted nuts and seeds, and whole grains.
– Lean meats, poultry, seafood, beans and peas, soy products and eggs
But what if foods like dairy are causing digestion issues? If you can’t tolerate the lactose in dairy products, try lactose-free products. Lactose is simply the sugar in dairy products that causes gastrointestinal pain in some people. This condition, called lactose malabsorption, is usually harmless, but you may experience the following symptoms:
– Bloating
– Diarrhea
– Gas
– Nausea or vomiting
– Upset stomach
If you are lactose intolerant, consider consuming non-dairy products like soy milk, almond milk, rice milk, and coconut milk. If switching to non-dairy products does not relieve your gastrointestinal upset, talk to your doctor.
Fiber is the indigestible part of plant foods that we need to stay regular. Although fiber is not digested by our gastrointestinal enzymes, we must eat fiber-rich foods because they absorb water in the intestines, facilitate bowel movement and promote healthy intestinal bacteria that we need for a good digestion. Are you meeting the recommended fiber requirements?
For women, the ideal would be to consume 25 grams of fiber per day and for men 38 grams. To do this, you need to reduce your intake of foods high in fat and sugar and increase your intake of whole grains, legumes, vegetables, fruits and nuts. Along with this recommendation, a diet low in saturated fat and high in vegetables, fruits, whole grains, legumes, soy products, nuts and seeds is an excellent source of foods that aid digestion. This type of plant-based diet helps lower LDL (bad cholesterol) levels and improve blood sugar control.
Fiber-rich foods include:
Apple with skin
Artichokes
cooked beans
Barley
Black beans
bran flakes
Broccoli
Green beans
green peas
Lenses
Lima beans
Pear with skin
Raspberries
Split peas
whole wheat spaghetti
And there are other delicious foods that are good for digestion. Put the following superfoods on your plate and find out how, with a little ingenuity, staying “normal” can be delicious.
7 superfoods that aid digestion
1 Foods rich in probiotics
You may think sauerkraut is just a heavy food, but this popular condiment is actually a food that aids digestion. This is because sauerkraut, sourdough, and other fermented foods contain beneficial bacteria that make them easier to digest. Yogurt is also on the list. The reason people with lactose intolerance can eat yogurt is because the fermentation process essentially predigests the lactose. Other fermented foods you can try are kefir, kimchi (Korean pickled cabbage), and miso (a Japanese paste made from fermented soybeans).
2 Beans that are high in fiber and low in fat are good for digestion.
Fiber is the invisible essential product of foods that are good for digestion. Beans are a perfect high-fiber, low-fat food, as they contain about 19 grams of fiber per cup. Good news for those worried about gas from high-fiber foods: A study published in the Nutrition Journal showed that people had less gas than they thought when they increased their intake of peas. Only half of the participants reported increased gas at the start, and by the end of the first week that figure had dropped to just 19%, making eating black-eyed peas a digestive tip you can take. . Along with most dried beans, peas, and lentils, whole grains, raspberries, and artichokes, among other fruits and vegetables, are other fiber-rich foods that aid digestion.
3 Yogurt provides gut-healthy bacteria
The friendly bacteria that live inside your digestive tract help with digestion. Yogurt with live cultures and other foods that contain probiotics boost this positive population. If you’re not a yogurt fan, don’t worry, some supplements contain better strains of probiotics. A small study in 19 older adults with chronic constipation found that daily probiotic supplements increased both stool frequency and consistency, according to research published in the Nutrition Journal.
4 Fish oil to digest food faster
Fish oil can benefit not only your heart, but also your digestive tract. To start, add fatty fish such as salmon, tuna, and mackerel to your diet, all of which are good foods for digestion. The amount of fish oil needed to get a real benefit is significant, and you may need supplements. Doctors and researchers now know that people with irritable bowel syndrome (IBS), one of the most common reasons for seeing a gastroenterologist, may not be getting enough omega-fatty acids. 3 from fish. According to a study published in the Scandinavian Journal of Gastroenterology, blood analysis of 91 adults showed that people with IBS had the lowest levels of these healthy fats in their blood.
5 Consume ginger, a proven digestive aid
A traditional Asian remedy for tummy aches and nausea and a favorite condiment in Japanese cuisine, ginger is another good digestive food and a popular natural digestive aid for pregnant women, whether in the form of ginger teas or of supplements. And research confirms the benefits of ginger: According to a study published in the European Journal of Gastroenterology and Hepatology, ginger is a food that aids digestion by speeding up the process of moving food from the stomach to the upper part of the stomach. small intestine.
6 Relieve indigestion with stomach-soothing peppermint
Soothing and aromatic peppermint can help relieve indigestion as well as some symptoms of irritable bowel syndrome. Peppermint oil can be included in many recipes or even in tea, but it is more often taken as a dietary supplement. Digestion Tip: Taking peppermint oil for at least four weeks has been shown to significantly reduce IBS symptoms. It seems to act as an antispasmodic, soothing and relaxing the intestines.
7 Liquids combine with fibers to facilitate intestinal transit
Liquids play a vital role in working with fiber to move solids through your body. In fact, one of the easiest digestion tips to follow is to stay hydrated throughout the day. Water is a great choice for speeding up digestion, but almost any liquid will do. Watch out for caffeinated drinks and sodas if you have reflux. They can trigger heartburn, and caffeine acts as a diuretic, causing fluid loss.
