10 Foods for Better Digestion

10 Foods for Better Digestion

Many people suffer from digestive disorders, bloating, and other regular abdominal pains, the origin of which is not always easy to discover. Sometimes, all it takes to get rid of them is just giving the body a little boost, with some foods that help you digest better. Here are the 10 foods for better digestion!

Constipation is a condition where stool remains in the colon for too long and causes painful cramps. Diarrhea occurs when stool passes through the intestines too rapidly. Both conditions cause discomfort and affect daily life.

There are several ways to treat constipation and diarrhea. Some of them include drinking plenty of water, taking fiber supplements, and using laxatives. The problem is that some of these methods don’t always work. That’s why you should also consider adding certain foods to your diet. These foods contain natural ingredients that promote better bowel movements.

Watch the video 10 Foods for Better Digestion

10 Foods for Better Digestion

10 Foods for Better Digestion

1. Food fiber

Food fiber is a category of carbohydrates that come from plants and are classified as soluble or insoluble. Insoluble fiber helps prevent constipation and maintain a healthy digestive tract. Soluble fiber makes you feel full faster, which helps you control how much you eat and therefore how much you weigh. An additional benefit of soluble fiber is that research has shown that it can help lower LDL or “bad cholesterol” levels by interfering with how the body absorbs cholesterol from food. Foods high in insoluble fiber include whole grains, cabbage, beets, carrots, Brussels sprouts, cauliflower, turnips, and apple peel. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus, strawberries, and apples.

Dried vegetables, beans, lentils, carrots, asparagus, raspberries, blueberries, blackcurrants, oatmeal… many foods stuffed with dietary fiber. These facilitate intestinal transit, so do not hesitate to consume these foods regularly! They are great sources of vitamins, minerals, antioxidants, phytonutrients, and fiber.

2. Pineapple

It is known that pineapple helps you lose weight and digestion, but it has many more benefits. Also, find out how to choose pineapple and what side effects can be consumed in excess. Pineapple is a delicious tropical fruit that has been celebrated for centuries not only for its unique taste but also for its wonderful health benefits.

The healthy and medicinal benefits of pineapple include boosting the immune system and respiratory health, helping digestion, and strengthening bones. It also helps reduce inflammation, coughing, and colds, and accelerates weight loss.

Pineapple can be added to the daily diet in several forms, most often through its fresh consumption. It can also be added to desserts, ice cream, yogurt, etc. Fresh pineapple juice is another popular and delicious way to start your day. The juice rich in antioxidants is also enjoyed around the world as a tropical drink, pina colada.

Pineapple leaves are even used as wallpaper and insulation in the ceiling. Pineapple is also added to lip balms and face washes for flavoring. If you plan to eat pineapple, cut the crown/leaves and keep the fruit in the fridge by placing them upside down.

In the event of a stomach ache, fresh pineapple is an asset of choice, thanks to the bromelain enzyme it contains. This enzyme also makes it possible to assimilate the proteins present in meat.

Watch the video 10 Foods for Better Digestion

10 Foods for Better Digestion

3. Dried fruits

Fruits are a rich source of nutrients and vitamins that the body needs to stay healthy. Studies show, however, that we should eat a wide variety of fruits to get all the nutrients we need, which can be difficult under normal conditions. Fortunately, dehydrated and candied fruits can be the ideal solution to able to enjoy a large number of nutrients and vitamins at any time. In addition to convenience, eating dehydrated and candied fruit has many health benefits. Consuming more dried than fresh fruit means more nutrients for the body. During the dehydration process, the nutrients are stored and, at the same time, concentrated. Thus, dried and candied fruits are a greater source of potassium, folate, and magnesium.

Despite being high in sugar, dried fruit can prevent and reduce the risk of diabetes. Ordinary dried fruits, such as raisins, are rich in antioxidants that improve the body’s response to insulin. They can also prevent oxidative stress and inflammation of the pancreas. For the rapid strengthening of the immune system, dried goji berries are very helpful. They are considered high in foods rich in iron, vitamin A, and vitamin C, and have a low content of calories and carbohydrates. Vitamin C in dried fruits not only strengthens the immune system but improves the quality of the skin and fights infections.

Dried fruits contain prebiotic fiber that maintains healthy bacteria in the gut and greatly improves digestive problems. Prunes have a high content of potassium, vitamin A, vitamin K, and fiber, being a popular natural laxative. They can also alleviate constipation problems by regulating intestinal transit.

Dried fruits and nuts are excellent for your health. Walnuts, hazelnuts, almonds, treat yourself while taking care of your body! These foods are advised especially in case of constipation, but avoid abusing them if you suffer from diarrhea.

Watch the video 10 Foods for Better Digestion

10 Foods for Better Digestion

4. Ginger

To stimulate digestion, ginger is a food of choice. If you suffer from bloating, do not hesitate to sprinkle some ginger on your dishes. The result will be amazing!

Ginger has beneficial effects on weight loss. A study published in 2012 shows that regular consumption of ginger increases food thermogenesis and stimulates satiety. These properties prevent frequent snacks and the need to ingest large amounts of caloric foods. In addition, ginger improves digestion and supports metabolism.

Ginger has an anti-inflammatory effect. This has been known since ancient China. Specialists say that for thousands of years, ginger has been administered especially to patients with rheumatoid arthritis. Its anti-inflammatory action has been successfully recommended for this category of patients. In addition, recent research has shown that ginger poultice applied to certain inflamed muscle areas relieves pain and restores joint mobility.

Ginger helps eliminate nausea, vomiting, or nausea. Recent studies have shown that over 90% of patients with vomiting and nausea get rid of these sensations after consuming ginger tea in moderation. In addition, it seems that ginger root also helps people suffering from dizziness and vertigo. Also in the digestive area, ginger root tea has been shown to be effective in the treatment of gastritis patients or those suffering from bloating.

In addition, it helps with bile secretion and digestion. Basically, a few minutes of infusion of ginger roots after a hearty meal helps eliminate gas from the stomach or intestines.

5. Apples - Foods for Better Digestion

The apple is a food rich in fiber and helps to thin intestinal transit while protecting the digestive tract. The enzymes it contains stimulate digestion, especially whole apples with the skin, and are more effective than apple juice or smoothies. Fresh apples, eaten whole peel, stimulate digestion and have a mild laxative effect. They contain substances that influence the gastrointestinal tract, being of real use against both constipation and diarrhea.

Watch the video 10 Foods for Better Digestion

10 Foods for Better Digestion

Digestion begins in the oral cavity (mouth). Apples act on the digestive process from the time of chewing. Explanation: The enzymes in their core stimulate the production of saliva. Saliva helps to slide and swallow food that, once in the intestine, through its compounds, stimulates intestinal activity. Apples contain fiber that strengthens and trains the muscles of the intestine and causes the production of digestive juices. The pectin they contain swells in the intestine and binds toxic, decomposing products and bacteria, thus having a calming effect on the stomach lining.

Apple pectin has prebiotic benefits. Prebiotics are nutrients that are not digested but are used by bacteria that live in the intestines (probiotics) for energy. Probiotics have many health benefits, including digestion. Prebiotics help probiotics to expand their healthy influence.

6. Probiotics

These are good bacteria for the body, helping it cope with the rigors of everyday life. Probiotics (Greek “pro” – “for” and “bios” – “life”) are bacteria friendly to the human body, which fight against bad bacteria harmful to the human body. They help digestion and improve nutrient absorption.

Probiotics are made up of strains (the origin of living microorganisms), found under the Latin name. Each strain offers a different health benefit, and the combination of these strains helps to achieve the desired health benefits. For example, research on Lactobacillus and Bifidobacterium strains has confirmed that probiotics help with digestive problems: gas, cramps, diarrhea, constipation, Crohn’s disease, inflammatory bowel disease, irritable bowel syndrome, lactose intolerance, gluten or ulcerative colitis.

Watch the video 10 Foods for Better Digestion

10 Foods for Better Digestion

Probiotics are found naturally in fermented foods (pickles, kefir, Greek yogurt, kombucha), but you can also find them in food supplements. Our intestinal flora suffers from poor nutrition, rich in fats and sugars. Don’t worry! Gastrointestinal conditions such as diarrhea, constipation, gas, cramps, and food intolerances can only be combated with one capsule a day of probiotics.

And if our intestines are overflowing, these bacteria are often harmed by the antibiotics contained in our diet, which destroy the probiotics. Some fermented milk yogurts contain probiotics, so do not hesitate to buy them in organic stores!

Watch the video 10 Foods for Better Digestion

10 Foods for Better Digestion

7. Slippery elm (red elm) - Foods for Better Digestion

Red elm is used in alternative medicine to treat various ailments. I tell you what its uses are and what science says. The red elm, scientifically called Ulmus rubra, is a tree that comes from North America. It is known for its unique bark, whose tones range from dark brown to reddish brown. In addition, it is estimated to reach between 60 and 80 feet in height. How can we use red elm in natural remedies?

Native Americans used the inner part of the red elm bark for medicinal purposes to relieve sore throats, inflammation, and superficial wounds. The reason? When combined with water, red elm generates a viscous material known as “mucilage”, which acts as a sedative and anti-inflammatory.

Watch the video 10 Foods for Better Digestion

10 Foods for Better Digestion

In herbal medicine, the inner bark of red elm is a famous remedy for skin conditions, ulcers, and intestinal and respiratory diseases. Even so, there is insufficient evidence to support its effectiveness. What benefits are attributed to it? Due to its mucilage content, elm bark has demulcent properties, it acts as a protector of the lining of the stomach and intestines. It also has an anti-inflammatory effect that soothes irritation.

In this regard, an investigation published in the Journal of Alternative and Complementary Medicine found that a mixture containing red elm helped stimulate bowel movements in patients with irritable bowel syndrome and constipation.

On the other hand, a study in Alimentary Pharmacology & Therapeutics reported that this plant has an antioxidant effect recommended for people with Crohn’s disease. Specifically, it acts on inflamed intestines and helps control symptoms. However, more studies are needed to confirm its effectiveness.

In powder or in herbal tea, the red elm is a food of choice to fight against the rising acid and gastric reflux of the stomach. You can buy it online or in many bio shops. One to two spoons a day in hot water, and your stomach will thank you!

8. Pears - Foods for Better Digestion

Pears are extremely healthy, with a high content of fiber, vitamins, and valuable antioxidants that protect the body, strengthening the immune system.

In addition to their special taste, you have a lot of other reasons to eat pears, including the medicinal properties that these fruits have.

Improve digestion – fleshy and high-fiber fruit has a positive impact on digestion. A single pear consumed provides 18% of the body’s daily fiber needs. Being mostly insoluble fiber, intestinal transit is accelerated. At the same time, pears also stimulate the secretion of digestive juices and fight both diarrhea and constipation.

They are low in calories – pears are part of the group of fruits with the fewest calories, a medium-sized pear with 100 calories, ie about 5% of the daily caloric intake. Being rich in fiber, pears offer a feeling of satiety, which means that they are recommended in diets.

Watch the video 10 Foods for Better Digestion

10 Foods for Better Digestion

They have antioxidant properties – like most fruits, and pears have valuable antioxidant properties, which means that they fight the effects of free radicals in the body.

Prevent cancer – also due to their rich content in antioxidants, pears also help prevent several types of cancer: colon cancer, breast cancer, prostate cancer, and lung cancer.

Strengthens the immune system – due to the high content of vitamin C, pears strengthen the immune system, stimulating the production of white blood cells and the entire functioning of the body. It is recommended to eat pears, especially during colds.

I speed up the healing process – convalescence can be improved by eating pears. Vitamin C in pears plays an important role in the synthesis of new tissues, helping the metabolism to function optimally. Moreover, wounds heal faster due to the consumption of pears because they contain significant amounts of absorbent acid.

Beneficial for heart health – high fiber intake reduces blood pressure and blood cholesterol levels. Recent studies have shown that dietary fiber helps fight inflammation, which means that heart disease, cancer, and obesity can be prevented by the regular consumption of pears.

10 Foods for Better Digestion

Beneficial for diabetics – as they contain large amounts of dietary fiber, pears keep blood sugar levels balanced.

Beautifies hair and skin – one of the most versatile vitamins in the body is vitamin A, which is found in abundance in pears. Therefore, pears can have an anti-aging effect on the skin, preventing the appearance of wrinkles and blemishes caused by the aging process. At the same time, eating pears can also reduce hair loss.

A safe option for people with allergies – pears are part of the fruit category with the lowest risk for people with allergies, not being allergenic.

In case of a fragile digestive system, eat pears! Rich in fiber, they are particularly useful for fighting against constipation. Just like their cousin – the apple, do not hesitate to eat the skin of the pear, which contains as many nutrients as the pulp.

Watch the video 10 Foods for Better Digestion

10 Foods for Better Digestion

9. Starch and whole grains

Whole-grain bread, pasta, brown rice, and potatoes are ideal for a good transit: simple to digest, they allow the body to refuel without straining the stomach or intestines. Attention, prefer semolina and white rice in case of diarrhea.

Most carbohydrates we eat are made from starch; long chains of glucose are commonly found in cereals, potatoes, and various foods. Traditionally, starch is broken down by the enzyme in the small intestine into simple sugars. Starch is a source of energy for the body.

But not all starch is digestible. Parts of starch are resistant to digestion and pass through the digestive tract unchanged, being known as resistant starch, with a function similar to soluble fiber.

Watch the video 10 Foods for Better Digestion

10 Foods for Better Digestion

Resistant starch is very popular in nutritional research, with studies showing many strong health benefits for the human body, including lower blood sugar levels, chapped insulin sensitivity, and reduced appetite.

Other health benefits include the creation of a blood lipid profile, increased absorption of micronutrients, and the creation of gut health, although this research is fairly new and ongoing.

10. Water

Too often neglected or replaced by sodas and fruit juices, water is nevertheless an indispensable substance to facilitate digestion. Do not forget to drink 1.5 to 2 L per day!

Your kidneys and liver need water to cleanse the blood, produce urine, and help the body get rid of “waste.”

An increased intake of water can also help prevent the development of kidney stones.

When you drink enough water and eat fiber, you are unlikely to experience constipation or diarrhea (which can be aggravated by dehydration).
So, in addition to eating high-fiber foods, increase your water intake to “keep things moving” and help you have a regular bowel movement.

You can also find valuable information about The Best Reasons For Drinking Water! if you click here!

Watch the video 10 Foods for Better Digestion

10 Foods for Better Digestion

Foods to avoid

Some foods should be avoided or limited in case of regular digestive problems. If you suspect lactose or gluten intolerance, do not hesitate to consult your doctor, as these intolerances can be the source of regular stomach aches. Limit as much as possible: coffee, alcohol (especially white wine, which attacks the stomach with its acidity), pepper, too many citrus fruits, as well as butter and fried foods.

If digestion problems persist despite changing your diet, consult your doctor.

If you have questions or want to comment, please leave them below and I will answer as soon as I can. Thank you for reading ''10 Foods for Better Digestion''

YouTube