The importance of a healthy digestive system in the maintenance of your overall health is inevitable. The primary purpose of a digestive system is to absorb essential nutrients, minerals and flush out all the unnecessary toxins from the body. But due to unhealthy food options, stress, and irregular sleeping patterns, people suffer from poor digestive health and related issues like bloating, constipation, diarrhoea, abdominal pain, and severe cases that can result in Crohn’s disease, heartburn, and heartburn Irritable Bowel Syndrome. (IBS)
A healthy diet and a balanced lifestyle can help you improve your gut environment and, in turn, your digestive health. Several food options can help you in attaining a sustainable healthy digestive system. We have curated a list of some of the best food options:
The benefits of yoghurt are innumerable and well known. Yoghurt consists of probiotics that can live in your digestive tract and help improve your digestion. Yoghurt is your fix to problems like constipation and bloating. Including yoghurt in your everyday diet, especially in summers, can be a great option to improve your digestion.
2) Chia Seeds:
These tiny seeds are power-packed with antioxidants and all the essential nutrients. They help in the improvement of bowel movements. Chia seeds are also an excellent source of fibre, omega three fatty acids, proteins and probiotics. Soak a spoonful of Chia seeds into water overnight and can have this super drink first thing in the morning on an empty stomach.
This excellent tropical food has some fantastic properties that help digest food. Papaya consists of the enzyme papain, which helps indigestion. The enzyme helps in the breakdown of complex protein fibres and assists in their easy digestion. Papain also helps in getting rid of constipation and irritable bowels. The sweet fruit is also rich in vitamins like A, E, K and antioxidants. Apart from improving digestive health, papaya is also perfect for the skin.
4) Whole Grains:
Whole Grains are like cereals but with 100% per cent of the kernel intact. Some of the famous examples of whole grains are rolled oats and quinoa. Whole grains are a rich source of fibre and help reduce constipation and feed “the healthy bacterias” in your gut. They also add bulk to your stools by absorbing an adequate amount of water for easing out the bowel movement.
5) Healthy Fats:
Fats in an adequate amount are suitable for your digestion as they help in the absorption of nutrients from foods items. Food options rich in omega-three fatty acids are required to keep digestive problems at bay and decrease the chances of developing ulcers, irritable bowel syndrome and diarrhoea. Food options that you can include in your diet to have healthy fats are chia seeds, nuts, flax seeds and salmon.
Staying hydrated is the key to avoid all problems and keep away from all sorts of pests and diseases. The primary cause for constipation is the low amount of fluid intake, and it is advised to drink at least eight glasses of water every day to avoid constipation. You can also include food options with high water content in your diet like cucumber, tomatoes, watermelons, strawberries, celery and melons. Water also helps you improve metabolism and aids in weight loss by keeping your stomach full and decreasing your calorie intake.
This wonder food has a very long history in aiding digestion and helps fighting symptoms of common cold and flu. The main active ingredient in ginger that is responsible for imparting medicinal properties is gingerol. The element has remarkable antioxidant and anti-inflammatory properties. According to researchers, ginger also affects the enzyme trypsin, which is essential for digestion. It works as an excellent expectorant and relieves the digestive tract of any extra buildup of gases resulting in constipation.
8) Dark Leafy Vegetables:
The importance and benefits of vegetables in a diet are known to one and all. Leafy green vegetables are rich in fibres, iron and vitamins. The vegetables help in easy digestion and easy bowel movement. Some of the common vegetables are spinach, sprouts and broccoli. The vegetables can be easily administered in the form of salads, soups or healthy sides. The vegetables also help you in cultivating good bacteria in the gut.
9) Bone Broth:
This is a practical and nutritious meal made from bones and animal connective tissues. The broth helps people with digestive issues like bowel syndrome or with inflammatory diseases. The broth consists of essential amino acids like glutamine and glycine, and they help in the easy movement of the food. To maintain a healthy gut and avoid any diarrhoea or constipation issues, you should consume at least 2 cups of simmering bone broth combined with some anti-inflammatory spice and herbs.
This is the most common spice used in every kitchen household, having properties that help easy digestion. It is also used as an effective flavouring agent; the fibres present in the stalk helps in the prevention of constipation and the improvement of bowel movement. Fennel also has antispasmodic properties that help relax smooth muscles and reduce the frequency of bloating, cramping, and flatulence.
This famous Asian dish is not only delectable in taste but also helps you maintain a healthy gut. Kimchi is a mixture of fermented cabbage and other vegetables. The probiotics ease digestion and increase the concentration of good bacteria in the system. The fibres present in Kimchi helps in the easy movement of stools from your digestive tract.
Digestive issues are more common than ever, and choosing suitable food options can make a stark difference in our lifestyle. The possibilities mentioned above are not only healthy but have proven effects on improving the overall gut environment. Fermented foods are a good source of probiotics; Foods rich in fibres help in easy bowel movements and decrease the chances of constipation and bloating. We are sure that this guide will help you choose the best alternative for leading a balanced, sustainable and fit lifestyle.
Long Tail Keywords: Fermented foods, Irritable Bowel Syndrome, best food options, benefits of yoghurt, omega three fatty acids, benefits of vegetables, most common spice, famous Asian dish, Digestive issues
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2) Healthline; “The 19 Best Foods to Improve Digestion”; accessed on: 13th May 2021; https://www.healthline.com/nutrition/best-foods-for-digestion#TOC_TITLE_HDR_14
3) Healthline; “The 11 Best Ways To Improve Your Digestion Naturally”; accessed on: 13th May 2021; https://www.healthline.com/nutrition/ways-to-improve-digestion#TOC_TITLE_HDR_5