Introduction
Any Human body can function optimally only if its digestive health is good. In recent years, the intensity of digestive-related diseases including irritable bowel syndrome, Crohn’s disease, inflammatory bowel disease and others has risen. Choosing the right type of foods can help alleviate your stomach a great deal. Here are the seven foods that would be the most beneficial for the digestion and are considered to be sources of the nutrients necessary for the normal operation of the digestive tracts.
1. Probiotic-Rich Foods
Probiotics are the specific live bacterial and yeasts that are present in certain types of foods which are helpful to the digestion process of the food, enhances the value of the immune system as well as beings balance on gut flora. The most common sources of probiotics include:
a. Yogurt
b. Kefir
c. Sauerkraut
d. Kimchi
e. Miso
f. Tempeh
g. Natta
h. Kombucha
i. Sourdough Bread
Selecting probiotic containing foods should best be done using products that contain at least one billion live cultures in each serving size. It is advised that a portion of these foods should be consumed with an aim of allowing the gut to be introduced to a host of different helpful bacteria that can also help strengthen the immune system.
2. Fiber-Rich Foods
Dietary fiber or roughages are the indigestible parts of the plant which are very important in everyone’s diet. It assists in the bills and bleats of the bowels as well as preventing constipation. Foods high in fiber include:
a. Whole grains
b. Cart: Fresh fruits like apples , bananas , berries and citrus fruits.
c. Wategos (such as artichokes, broccoli and green leafy vegetables).
d. Examples include; beans, peas and lentils, what are collectively referred to as Legumes.
e. Chia seeds
f. Flax seeds
g. Psyllium husk
The inclusion of the following fiber enriched foods can easily assist to reduce incidences of constipation, diarrhea and gassiness. When taking fiber products, ensure you take a lot of water to assist the body in processing the fiber to avoid the problems associated with digestion such as swelling.
3. Prebiotic-Rich Foods
While we understood that probiotics are quite simply the friendly bacteria that exist in our digestive tracts, prebiotics are therefore the foods that feed the above friendly bacteria. It's these carbohydrates that aren't easily broken down and instead feed the friendly bacteria in your digestive tract to enhance digestion and improve the functioning of your immune system. Foods rich in prebiotics include:
a. Garlic
b. Onions
c. Leeks
d. Asparagus
e. Artichokes
f. Bananas
g. Barley
h. Oats
Consequently, this shows that the consumption of prebiotic σύνθεσης, can be beneficial to the hånddfaan and general gastrointestinal wellbeing.
4. Fermented Foods
Yet another critical group of food products that contain the beneficial bacteria are the fermented foods. Apart from adding a flavor to these foods, the process of fermentation increases nutrient digestibility or bioavailability. Examples of fermented foods include:
a. Kimchi
b. Sauerkraut
c. Miso soup
d. Kombucha
e. Tempeh
f. Kefir
g. Natta
h. Sourdough Bread
Most of these foods contain probiotics and can also be helpful in rebalancing your gut after a course of antibiotics – these interfere with the balance between good and ‘bad’ bacteria.
5. Omega-3 Fatty Acid Foods
Omega-3 fatty acid is also anti-inflammatory that can aid digestion if inflammation in the digestive tract is the problem. Foods rich in omega-3s include:
a. Fish (including fatty fish like salmon, mackerel and sardine)
b. Walnuts
c. Flax seeds
d. Chia seeds
e. Hemp seeds
f. Soybeans
Including these foods in your diet may reduce inflammation, support the growth of gut healthy bacteria, and also reduce IBD/ IBS symptoms.
6. Leafy Greens
Green vegetables have rich contents of vitamins which comprise the important group of vitamins known as vitamin A, vitamin C, vitamin K, and folic acid which aid digestion. They also offer fiber that is essential when it comes to proper bowel movement in the most appropriate manner. Examples of leafy greens include:
a. Spinach
b. Kale
c. Collard greens
d. Swiss chard
e. Lettuce
f. Bok choy
g. Arugula
The consumption of all green leafy vegetables is said to improve digestion and has many other added qualities in it as well.
7. Ginger
Ginger is good for digestion and has been used to treat this condition for many years now. It also possesses some active ingredients that may have an effect of reducing the inflammation common with the stomach lining, promote secretion of digestive enzymes in the stomach, and may act as a remedy to a upset stomach. You can consume ginger in various ways, including:
a. Ginger tea
b. Fresh ginger root
c. Ginger supplements
d. Carbonated drink Ginger ale which is prepared from the fresh ginger root.
When there is included in the daily diet, this food constituent helps to reduce the signs of indigestion, bloating, and gas.
Conclusion
Eating habits can be changed in order to enhance the condition of your digestive system easily. By including these top 7 foods: probiotics, fiber, prebiotics, fermented foods, omega-3s, greens, and ginger, you will strengthen your gut, improve your immune system and possibly solve some digestion problems. If you have other health conditions to be careful with, please always consult your doctor before making any large changes in your diet.
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