10 Best Foods to Improve Digestion
The human digestive system consists of the gastrointestinal tract plus the accessory organs of digestion. Digestion involves the breakdown of food into smaller and smaller components, until they can be absorbed and assimilated into the body. The process of digestion has three stages: the cephalic phase, the gastric phase, and the intestinal phase.
The digestion process is an intricately choreographed ballet during which your body performs the many steps needed to break down the food you eat and unlock the vitamins, minerals, calories, fats, and proteins you need and then efficiently clean sweep the rest. Most people don’t contemplate these inner workings unless they’re not going smoothly, but you can proactively take steps to avoid problems. One of the easiest digestive health tips is to fuel up with foods good for digestion.
However In this article, I list foods that are good for the digestive system.
Ginger has a very long history of use in various forms of traditional and alternative medicine. It’s been used to aid digestion, reduce nausea, and help fight the flu and common cold, to name a few of its purposes
Ginger also appears to have beneficial effects on the enzymes trypsin and pancreatic lipase, which are important for digestion. In addition, ginger may help increase movement through the digestive tract, suggesting that it may relieve or prevent constipation.
Peppermint may relieve digestive symptoms, such as gas, bloating and indigestion. Animal studies indicate that peppermint relaxes your digestive system and may ease pain. It also prevents smooth muscles from contracting, which could relieve spasms in your gut.
It is important to note that capsules of peppermint oil need to be enteric coated, meaning they dissolve in the intestines instead of the stomach, to reduce the likelihood of heartburn. As peppermint does relax muscles, it can relax the lower esophageal sphincter (LES) meaning that it can exacerbate symptoms of heartburn and reflux.
Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota. These can offer protection for bones and teeth and help prevent digestive problems. Low-fat yogurt can be a useful source of protein on a weight-loss diet. Probiotics may boost the immune system.
Health benefits range from protecting against osteoporosis to relieving irritable bowel disease and aiding digestion, Health benefits can include promoting bone health and aiding digestion.
Apples are a rich source of pectin, a soluble fiber. Pectin bypasses digestion in your small intestine and is then broken down by the friendly bacteria in your colon. It increases stool volume and is therefore commonly used to resolve constipation and diarrhea
apple can keep the doctor away, it can surely keep a host of your digestive woes at bay. Apples are high in pectin fibre. Pectin can provide relief from both constipation and diarrhea, depending on the body's need. Pectin helps improve digestion because of it's soluble nature and ability to bind to cholesterol or toxins in the body and eliminate them out of your system.
According to herbalists, fennel seed is an effective aid to digestion. It can help the smooth muscles of the gastrointestinal system relax and reduce gas, bloating, and stomach cramps.
In some parts of the world, people chew plain or sugar-coated fennel seeds after a meal. Chewing fennel seeds is thought to help aid digestion and prevent gas. Fennel seeds may help prevent or reduce gas in several ways. Let’s take a look.
The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.
Chia seeds can help improve your digestive health in a number of ways. One of the primary factors that people like about chia seeds is that they contain a lot of fiber. This means that they are quite filling and improve feelings of satiety.
7.Dark Green Vegetables
This type of fiber adds bulk to your stool, quickening its pace through your digestive tract. Green vegetables are also a good source of magnesium, which can help relieve constipation by improving muscle contractions in your gastrointestinal tract
Apricots offer plenty of good dietary fiber to help your digestive tract. Their total fiber content is about half soluble fiber and half insoluble fiber. Soluble fiber helps your digestive tract retain enough water and encourages good bacteria to thrive. Insoluble fiber is also good for healthy gut bacteria levels
kiwi fruit can help in better digestion. Green kiwi fruit has an enzyme called actinidin which may deliver enhanced digestion of protein. Kiwi is also known to have a mild laxative effect which is linked to its high fibre content. According to the book 'Healing Foods' by DK publishing, two kiwis provide 20 percent of the daily recommended amount of fibre, aid digestion and facilitate colon health.
GuavaThe crunchy and delicious winter fruit can be the solution to many of your tummy issues. Guava is one of the richest sources of dietary fiber, shares Bangalore based nutritionist Dr. Anju Sood. In fact, in comparison to other fruits, just 1 guava fulfills about 12% of your daily recommended intake of fibre, which makes it extremely beneficial for your digestive health.