From chicken to lobster
Fed up with bloating, stomach discomfort, and irregular bowel movements? The key might be in your gut. Many overlook the digestive system's crucial role in overall well-being—from breaking down food to absorbing nutrients and eliminating waste. A healthy gut is essential for digestion, and, luckily, there are natural ways to enhance it with simple dietary changes.
Let's explore the top gut-friendly foods that can ease digestive issues and boost your overall health. Click through the following gallery.
Digestive health means all parts of your digestive system—your stomach, intestines, and other organs—are functioning well. It helps prevent issues like constipation, diarrhea, and stomach pain by ensuring proper food breakdown and nutrient absorption.
Gut-healthy foods are crucial for a smooth-running digestive system. They offer the fiber, vitamins, and minerals needed to support good bacteria in your gut. These beneficial bacteria are essential for breaking down food and absorbing nutrients.
Yogurt is made from milk fermented by lactic acid bacteria. It contains probiotics, friendly bacteria that live in your digestive tract and improve digestion, keeping your gut healthy. While probiotics naturally occur in your gut, eating foods like yogurt can give them a helpful boost, easing digestion.
Probiotics can alleviate digestive issues like bloating, constipation, and diarrhea, and they also aid in digesting lactose (or milk sugar). However, not all yogurt contains probiotics, so when shopping, look for "live and active cultures" on the package.
Apples are packed with pectin, a soluble fiber that skips digestion in your small intestine and gets broken down by friendly bacteria in your colon. Pectin boosts stool volume, helping with constipation and diarrhea. Plus, it reduces the risk of intestinal infections and colon inflammation.
Fennel, with its pale bulb and long green stalks, adds flavor to food and boasts digestive benefits. Its fiber content helps prevent constipation and promotes regularity. Additionally, fennel contains an antispasmodic agent that relaxes smooth muscles in your digestive tract, easing symptoms like bloating, flatulence, and cramping.
Kefir is a cultured dairy product made by adding kefir 'grains' (a mix of yeast and bacteria) to milk, offering digestive benefits. Like yogurt probiotics, kefir cultures help digest lactose, reducing bloating, cramping, and gas linked to lactose intolerance.
Studies show that kefir boosts healthy, digestion-improving gut bacteria, while reducing harmful bacteria. Additionally, kefir consumption is linked to decreased gut inflammation, further enhancing digestion.
Chia seeds are packed with fiber, forming a gelatin-like substance in your stomach once consumed. They act like a prebiotic, supporting healthy gut bacteria and aiding digestion. Their fiber also promotes regular bowel movements and healthy stools.
Kombucha is a fermented tea made by adding specific strains of bacteria, sugar, and yeast to black or green tea, then fermenting it for a week or more. This process produces an abundance of probiotic bacteria that can improve digestive health, and some research in mice suggests that kombucha may also help heal stomach ulcers.
Papaya, a luscious tropical fruit, contains the digestive enzyme papain. This enzyme helps break down protein fibers, aiding in the digestion of protein. While not essential in your diet, papain can be a helpful digestive aid.
Grains, the seeds of grass-like plants known as cereals, are packed with health benefits. To be considered a whole grain, they must include 100% of the kernel—bran, germ, and endosperm all intact.
The fiber in these whole grains works its magic in two key ways. Firstly, it adds bulk to your stool, which can help reduce constipation. Secondly, some grain fibers function as probiotics, feeding the healthy bacteria in your gut for improved digestion overall.
Tempeh is made from fermented soybeans, where bacteria and yeast break down sugars. This fermentation process also breaks down phytic acid, an antinutrient in soybeans that can hinder nutrient absorption. As a result, fermentation not only makes tempeh more digestible, but also enhances the absorption of its nutrients.
One cup of beetroot contains 3.4 grams (0.12 ounces) of fiber that skips digestion and heads straight to your colon, where it either feeds healthy gut bacteria or adds bulk to your stool—both of which enhance digestion. You can enjoy beets in various delightful ways: roasted, tossed in a salad, pickled, or blended into a smoothie, for instance.
Miso, often enjoyed in miso soup, is made by fermenting soybeans with salt and koji, a type of fungus. This fermentation process fills miso with probiotics, which, like other fermented foods, boost digestion by increasing good gut bacteria.
Ginger, a staple in Eastern medicine, is renowned for improving digestion and preventing nausea—many pregnant women turn to it for morning sickness relief. This yellowish root speeds up gastric emptying, and in doing so it reduces the risk of heartburn, nausea, and stomach discomfort.
Typically made from fermented cabbage but sometimes other vegetables as well, kimchi is a probiotic champion; the longer it ferments, the richer it becomes in probiotics. It's also high in fiber, which adds bulk to your stool and promotes bowel health.
Green vegetables are a fantastic source of insoluble fiber, which adds bulk to your stool and speeds up its journey through your digestive tract. They're also rich in magnesium, which can help alleviate constipation by enhancing muscle contractions in your gastrointestinal tract.
Spinach, Brussels sprouts, broccoli, and other leafy greens are among the top dark green vegetables that offer these digestive benefits. A 2016 study uncovered an unusual sugar in green leafy vegetables that nourishes good gut bacteria, supports digestion, and may also help hinder some bad bacteria that can lead to illnesses.
Like tempeh, natto is made from fermented soybeans. Typically eaten plain, natto is also topped with kimchi, soy sauce, green onion, and raw eggs. Additionally, it can be enjoyed with cooked rice.
Natto is packed with probiotics that protect against toxins and harmful bacteria while boosting healthy gut bacteria to improve digestion. Interestingly, just one gram (0.03 ounces) of natto contains nearly as many probiotics as a whole serving of other probiotic-rich foods or supplements.
Sauerkraut is created from shredded cabbage fermented with lactic acid, and thanks to this fermentation process it's rich in probiotics. Research indicates that a half-cup serving of sauerkraut may contain up to 28 different bacterial strains that benefit your gut by nourishing good bacteria.
Salmon is packed with omega-3 fatty acids, which can help reduce inflammation in your body. For people with inflammatory bowel disease, food intolerances, and other digestive disorders, gut inflammation is a common issue. Omega-3s can help alleviate this inflammation, thereby improving digestion.
Bone broth is made by simmering animal bones and connective tissues. The gelatin in bone broth comes from amino acids like glutamine and glycine, and these amino acids can bind to fluid in your digestive tract, making it easier for food to pass through.
Peppermint grows widely around the world and has been used as food and medicine since ancient times. The essential oils in peppermint leaves are used to make peppermint oil, which has been shown to alleviate digestive issues.
Peppermint oil, rich in menthol, may help ease IBS symptoms like bloating, stomach discomfort, and bowel movement issues. It appears to relax the muscles of your digestive tract, potentially improving digestion, and can also alleviate indigestion by speeding up the movement of food through your digestive system.
Bananas are not only easy to digest, but also great for gut health. They're packed with fiber and essential nutrients like potassium, which helps maintain fluid balance in your body. Bananas can also soothe an upset stomach and help restore normal bowel function.
Avocado is a fantastic addition to a stomach-friendly diet, packed with fiber, B vitamins, potassium, and healthy fats. Its neutral flavor can ease nausea, while its soluble fiber helps reduce constipation. The healthy fats in avocados also slow digestion, making it a great choice for those who suffer from frequent diarrhea.
Sources: (Healthline) (National Library of Medicine) (Austin Gastroenterology)
See also: The biggest myths about healthy eating
The best foods to improve your digestion
Boost your gut health with these natural remedies
FOOD Gut health
Fed up with bloating, stomach discomfort, and irregular bowel movements? The key might be in your gut. Many overlook the digestive system's crucial role in overall well-being—from breaking down food to absorbing nutrients and eliminating waste. A healthy gut is essential for digestion, and, luckily, there are natural ways to enhance it with simple dietary changes.
Let's explore the top gut-friendly foods that can ease digestive issues and boost your overall health. Click through the following gallery.