Here’s a list of best 10 foods that can help you improve your gut health.
Yogurt is an amazing food for your digestive health as it provides the gut with the good bacteria, which replenishes the normal flora within the gastrointestinal tract.
However not all yogurts contain friendly bacteria known as probiotics, so when shopping, you need to check for ‘live and active cultures’ label on the package to reap the digestive benefit out of it.
Fennel is a carminative herb that helps reduce negative digestive symptoms like bloating, flatulence and cramping. Fennel is rich in volatile oils that help in easing digestion, improves intestinal function and relieve gas. Its high fiber content helps prevent constipation and it also contains an antispasmodic agent that helps to relax the smooth muscles in the digestive tract. Fennel also improves nutrient absorption by stimulating the secretion of digestive juices.
3. Chia Seeds
Chia seeds are a wonderful source of fiber, omega-3 fatty acids, minerals, and antioxidants. Chia seeds help support the growth of healthy bacteria in the gut and thereby aid in healthy digestion and chia seeds also help in promoting bowel regularity.
4. Whole Grains
Whole grains are a great source of soluble and insoluble fiber and hence, are very effective in curing digestive problems, such as bloating, nausea and gas. The high fiber content promotes regular bowel movement and helps relieve constipation. Fibers also help feed the gut good bacteria. Popular fiber-packed whole grains include wheat, broken wheat, oats, quinoa, brown rice, sorghum, etc.
Fruits are not only a good source of key vitamins and minerals, they are also good for the digestive system. Fruits offer a wide variety of benefits to the digestive system.
Here is a list of the best fruits to improve your digestion.
- Apples: Apples are a rich source of pectin, a soluble fiber, which helps increase stool bulk and regular bowel movement through the digestive tract.
- Papaya: Papaya contains a digestive enzyme papain which aids in the digestive process by helping break down protein fibers.
- Berries: Berries are a good source of fiber and vitamin C. Berries are super healthy for the normal functioning of digestive processes.
- Kiwi: Kiwis are loaded with a number of key minerals and vitamins which support the gut health. They also contain pepsin which aids in maintaining the proper functioning of digestive processes.
- Cantaloupe: Cantaloupe is packed with several digestive enzymes which help in maintaining the digestive processes and also helps in relieving the symptoms of bloating.
- Banana: Bananas are a rich source of fiber which helps in carbohydrate digestion and helps to improve bowel movement.
- Peach: Peaches are a rich source of fiber, vitamin C, calcium and iron. All these nutrients help in maintaining the digestive health.
- Pineapple: Pineapple contains a digestive enzyme bromelain which helps in the digestion of proteins.
- Prunes: Prunes are a rich source of soluble and insoluble fiber. They promote the peristaltic movement of the digestive tract and helps to reduce inflammation.
- Avocado: Avocado helps in soothing stomach inflammation, thus helps in healing the gut and improving digestion.
Fruits and vegetables both are known for their fiber content, but there are some key vegetables that have a special effect on digestion.
Here is a list of the best veggies to improve your digestion.
- Beets: Beetroot is a good source of fiber. It’s nutrients aids in digestion and also helps in feeding the good gut bacteria and adding bulk to the stool.
- Ginger: Ginger helps in treating the side effects associated with slow digestion. Ginger helps to accelerate food movement through the stomach.
- Dark Green Vegetables: Green vegetables provide high fiber and magnesium to the diet and also helps in feeding the good gut bacteria.
- Sweet Potato: Sweet Potatoes help to regularize bowel movement and also aids in nutrient absorption.
- Tomato: Tomatoes contain a number of vital nutrients and minerals. Tomatoes are rich in lycopene which helps in maintaining good digestive health.
- Carrot: Carrots are a rich source of fiber and antioxidants that aids in maintaining good gut health.
- Cucumber: Cucumbers are rich in fiber and water content, due to which they help prevent constipation by softening the stool.
- Zucchini: Zucchini has high fiber content due to which it has a cleansing effect on our digestive tract. Zucchini also promotes healthy digestion and detoxifies the body.
7. Flax Seeds
Flax seeds are a rich source of soluble fiber. Flax seeds help in relieving constipation and promote bowel regularity.
Salmon is an incredible source of omega-3 fatty acids. Omega-3 fatty acids help reduce inflammation in the gut and improves digestion and bowel movement.
9. Fish Oil
Fish oil is a good source of Vitamin A and C. It helps to keep the gastrointestinal tract healthy and free from infections.
10. Fermented Foods
Fermented Foods are rich in probiotics which aid in improving digestion, immunity and weight loss.
Here is a list of fermented foods that help in improving digestion.
- Kefir: Kefir is a fermented dairy product. It aids in improving lactose digestion.
- Tempeh: Tempeh is made from fermented soybeans and is a rich source of probiotics which aid in improving gut health.
- Natto: Natto is a probiotic food made from fermented soybeans. The high fiber content of natto helps to regularize bowel movement.
- Kombucha: Kombucha is a fermented tea made from either black or green tea.
- Miso: Miso is made from fermented soybeans.
- Kimchi: Kimchi is made from fermented vegetables like cabbage and radish.
- Sauerkraut:Sauerkraut is made from fermented cabbage.
Tips for improving and maintaining digestive health
- Eat a high-fiber diet
- Get both soluble and insoluble fiber.
- Limit foods that are high in fat
- Choose lean meats
- Incorporate probiotics into your diet
- Eat on schedule
- Stay hydrated
- Kick bad habits: smoking, excessive caffeine, and alcohol
- Exercise regularly
- Manage stress
Foods to avoid when you are having digestive problems
- Dairy Products
- Acidic Foods
- Fatty Foods
- Fried Foods
- Processed Foods
- Artificial Sweeteners
- Spoiled Foods
- Spicy Foods