Foods That Improve Digestion.
The digestive tract plays a vital role in your health, as it’s responsible for absorbing nutrients and eliminating waste.
Unfortunately, many people suffer from digestive problems like bloating, cramping, gas, abdominal pain, diarrhea and constipation for a variety of 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 things such as a lack of fiber or probiotic-rich foods in their diet.
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 (1Trusted Source, 2Trusted Source).
While probiotics naturally occur in your gut, boosting your intake through foods like yogurt can ease digestion (1Trusted Source, 3Trusted Source).
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 (2Trusted Source, 4Trusted Source).
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 (5Trusted Source).
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 (5Trusted Source, 6Trusted Source).
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 (7Trusted Source, 8Trusted Source).
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.
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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 (10Trusted Source, 11Trusted Source).
In multiple studies, kefir caused an increase in healthy, digestion-improving gut bacteria and a simultaneous drop in harmful bacteria (12Trusted Source, 13Trusted Source).
Kefir consumption has also been associated with decreased inflammation in your gut, further enhancing the digestion process (12Trusted Source).
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 (7Trusted Source, 8Trusted Source).
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 (14Trusted Source).
A glut of probiotic bacteria is produced during the fermentation process, which can improve digestive health (15Trusted Source).
What’s more, some research in mice has shown that kombucha may contribute to the healing of stomach ulcers (16Trusted Source).
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 (17Trusted Source).
Papain may also ease symptoms of irritable bowel syndrome (IBS), such as constipation and bloating (18Trusted Source).
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 (19Trusted Source).
Second, some grain fibers act like prebiotics and help feed healthy bacteria in your gut (20Trusted Source, 21Trusted Source).
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.
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