Did you know that your digestive health could be a window into your overall health? Of course! What you eat and don’t eat significantly affects your overall health. Then, this article will tell you about the best foods for digestion.
Nowadays, digestive problems, including constipation, gas, bloating, cramping, and diarrhea, are affecting most people.
Even healthy individuals may experience these digestive problems because they lack fiber or probiotic-rich foods in their diet.
While there is no single ‘perfect’ way to consume or a one-stop ‘digestion-friendly diet, regular consumption of plant-based foods will make you and your digestion healthy.
In this article, you can find a list of the ten best foods for digestion that may help you prevent common digestive problems.
1. Yogurt
Yogurt is one of the best choices for having healthy digestion every day.
It is a dairy product produced from milk, which lactic acid bacteria have fermented.
Yogurt is rich in friendly bacteria, which are known as probiotics. These probiotics are good bacteria in our digestive tract and can help improve digestion by keeping our gut healthy. Though probiotics naturally develop in your gut, consuming probiotics-rich foods like yogurt can ease digestion.
Probiotics can help prevent common digestive issues, including diarrhea, bloating, and constipation. They are also capable of improving the digestion of lactose or milk sugar.
Therefore, you can choose yogurt when you seek the best foods for digestion.
2. Papaya
Papayas are one of the best foods for digestion. It is a soft, fleshy fruit that is native to Mexico. Though it is available at most times of the year now, papaya was an exotic and rare fruit previously.
All the nutrients found in papaya have a range of health benefits to treat many health conditions.
Papaya is a meat tenderizer. The papain (an enzyme in papaya) aids proper digestion. Papaya is also high in water and fiber, effectively preventing constipation and promoting regularity and a healthy digestive tract.
3. Avocado
Avocado is a superfood packed with fiber and all the essential nutrients, including healthy fats, magnesium, folate, vitamin E and vitamin K, vitamin B6, and potassium, as well as several nutrients necessary for digestive health.
They are also rich in fiber which is vital for the health of our digestive system. Some studies suggest that consuming avocados may benefit the health of our gut by improving bacterial diversity and reducing fecal bile acid concentration. It’s also a low-fructose food, so it’s less likely to cause gas.
Hence, we can conclude that avocados are one of the best foods for digestion.
4. Ginger
Ginger is a traditionally used medicine for improving digestion.
Gingerol is a natural component of ginger root, which benefits gastrointestinal motility ― the rate at which food exits the stomach and continues along the digestive process.
Consumption of ginger is proven to encourage efficient digestion. Thus, no food will linger longer in our gut.
It also reduces nausea, constipation, and other causes of bloating and intestinal gas.
5. Whole Grains
Whole grains are one of the best for digestion. The seeds of grass-like plants are widely known as whole grains or cereals. Some of the common varieties of entire grains are corn, rice, and wheat.
The fiber in whole grains can support healthy digestion in several ways. Due to their rich fiber content, whole grains can give bulk to stools and feed your beneficial gut bacteria. Moreover, regular consumption of whole grains could help lower inflammation.
6. Apple
Apples are also one of the best foods for digestion. They are a rich source of pectin, a soluble fiber. This pectin content can absorb the water within our intestines, softening the stool and helping the body eliminate heavy metals and toxins. It is capable of increasing stool volume. Therefore, It is effective in treating constipation and diarrhea.
In addition, apples contain insoluble fiber (a type of fiber that doesn’t absorb water), which provides bulk in the intestinal tract and lets your food move quickly through the digestive system.
It can also decrease the risk of intestinal infections and inflammation in the colon.
7. Spinach
Spinach (Spinacia oleracea) is a leafy green vegetable that belongs to the amaranth family.
It is rich in nutrients, fibers, vitamins, minerals, potassium, magnesium, calcium, and several antioxidants that may bring impressive health benefits.
Since spinach is low in carbs and high in insoluble fiber, it can benefit our digestion. It can add bulk to stool as food passes through our digestive system and help prevent constipation.
That’s why experts recommend spinach as one of the best foods for digestion.
8. Kale
Kale is a green, leafy, cruciferous vegetable rich in fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients. It is proven to offer a range of health benefits for the whole body, such as helping manage blood pressure, boosting digestive health, and protecting against cancer and type 2 diabetes.
As kale is high in fiber and water, it can help prevent constipation and promote regularity and a healthy digestive tract.
9. Banana
Bananas are one of the best foods for digestion as the carbohydrates they contain will break down quickly.
They have a natural antacid effect and can relieve symptoms such as indigestion. It is also high in potassium. So, it can increase mucus production in the stomach to help prevent the irritation of the stomach lining.
Therefore, bananas are gentle enough to be consumed if you suffer from digestive issues. Moreover, restoring lost electrolytes in the body is very effective.
10. Chia Seeds
If you haven’t had chia seeds before – you’re missing out! You may have heard at least a few benefits of chia seeds.
Chia seeds are the Salvia hispanica plant seeds that grow in the desert regions of Central America. It is part of the mint family and was medicinally used to heal joint pain, eye pain, heart issues, sore throats, digestive issues, and more.
Now, let’s take a look at some of the nutritional components of chia seeds:
- Omega-3 fatty acid
- Antioxidants
- Vitamins A, B, D, and E
- Fiber
- Protein
- Iron
- Calcium
- Magnesium
- Zinc
With all these vitamins and minerals, they have been considered a superfood for hundreds of years.
When you consume chia seeds, their good fiber content will cause us to form a gelatin-like substance in your stomach. Then, they will work like a prebiotic by supporting the development of healthy bacteria in our gut and therein contributing to better digestion.
Bottom Line
Digestive problems can be challenging, but there are a lot of foods that are effective in easing uncomfortable symptoms of indigestion.
Various studies have shown eating fermented foods like yogurt can improve your digestive health by increasing probiotics within your body. Fiber-rich foods, such as whole grains, spinach, kale, and chia seeds, can also significantly ease digestion by letting the food move more quickly through your system.
So, if you’re seeking relief from digestive issues, consider adding any of the best foods for digestion to your menu.