These 12 Foods To Improve Digestion Should Be Present In Your Diet

 

 Overview

 

Are you suffering from indigestion? Do you want to treat indigestion naturally? Are there any foods to improve digestion? What are the home remedies for indigestion?

 

These 12 Foods Will Improve Your Digestion

Ok! Don’t be confused. Today we will discuss 12 foods that are extremely important for your digestion.

The digestive system plays a vital role in our overall health. All the nutrients are absorbed through this system.

However, many people are suffering from various digestive problems, such as indigestion, constipation, abdominal pain, diarrhea, etc.

Sometimes the digestive issues become severe, like gastroesophageal reflux disease (GERD), irritable bowel syndrome (IBS), Crohn’s disease, heartburn, etc.

So, digestion helping foods become more important in the modern world. Because of a busy daily life, an irregular diet, and mental stress generates digestive disorders.

Eating these foods will result in a positive change in your digestive health, and some of them are very easy to access.

Let’s know about those foods and their health benefits.

 

 

Digestion & Indigestion

 

Food is one of the most important requirements of all living organisms.

Generally, food contains vital micronutrients, such as dietary carbs, proteins, fats, vitamins, minerals, water, and some trace elements. They provide energy, repair tissues, and promote growth.

Our bodies cannot utilize these micronutrients directly from their original form.

Under some specific conditions, food components have to break down, convert into a simple form, and be absorbed by our digestive system. It is known as digestion.

On the other hand, when digestion cannot be carried out properly, is called Indigestion.

Here is the importance of digestion helping foods. They have some special characteristics, which promote digestion naturally.

 

 

Causes Of Indigestion

 

Before knowing about those foods improve digestion, it is essential to discuss indigestion.

Indigestion is also known as dyspepsia, or stomach upset. It is not a disease; it is an experience of discomfort in the upper abdomen.

Everyone experiences this discomfort from time to time, even healthy people.

Various activities or inactivity are responsible for indigestion, such as consuming junk food, irregular diet, sedentary life, etc.

On the other hand, some friendly gut bacteria are present in our intestines to help digestion properly but they may damage by an acidic diet and excess alcohol intake.

Generally, the lack of probiotic foods and dietary fiber in the diet also promotes indigestion.

So, the common causes are overeating, intake of too many spicy or fatty foods, consuming alcohol or too much coffee, smoking, anxiety, etc.

The common indigestion symptoms are discomfort in the upper abdomen, nausea, vomiting, burning sensation in the chest, bloating, etc.

 

 

Which Foods Improve Digestion?

 

Our body can boost digestion to reduce various digestive problems easily.

In that case, healthy foods, a regular diet, daily physical activity, and lower junk food intake is very essential.

Digestion helping foods in the regular diet is very important to fight against indigestion. They enhance, maintain proper digestion, and can repair our digestive health.

 

1. Fermented Dairy Products

The most common foods to improve digestion are fermented dairy products. Because they contain a significant number of probiotics.

These foods are widely researched for their digestion-boosting effects, and the result is promising.

fermented dairy foods

Fermented dairy products, like yogurt, buttermilk, and kefir are very effective to maintain intestinal health.

They increase the number of gut-friendly bacteria, maintain balance in the gut microbiota, and lead to better digestion.

Regular consumption of yogurt may help to treat antibiotic-associated diarrhea. The lactic acid-producing probiotic bacteria of yogurt have reduced bloating.

On the other hand, kefir is effective at treating IBS, and other digestive problems.

Buttermilk is easier to digest in comparison to other dairy products.  

So, as digestion helping foods, include them in your daily diet.

 

Know more topic: Top 9 Probiotic Foods & Their Health Benefits

 

2. Fermented Soy Products

Fermented soy products are important foods to improve digestion.

The common fermented soy foods are tempeh, natto, miso soup, etc. These foods are also rich in probiotic microorganisms.

fermented soy products

These probiotic bacteria stick in the intestine, create a protective lining in the lumen of the gut, and shield our intestine from harmful bacteria.

According to the study, tempeh helps to limit symptoms of IBS, improves bowel movement, and prevents diarrhea.

On the other hand, natto provides a defense mechanism to prevent harmful bacteria, and their toxic substances further improve digestion.

Like other probiotic foods, miso soup reduces digestive issues and overcomes intestinal illness.

 

3. Kombucha

Another important food to improve digestion is kombucha.

It is a fermented tea made from green or black tea with sugar, and certain specific strains of yeast, allowing the mixture to ferment for over the week.

Kombucha for digestion

During fermentation, a mushroom-like film forms on the teacup, and kombucha is also known as mushroom tea.

Kombucha is a potential source of probiotics. On the other hand, it reduces toxicity in the liver.

According to some research, kombucha may contribute to the healing of stomach ulcers.

 

4. Papaya

Do you want a home remedy for indigestion? Then add papaya to your daily diet.

It is a tropical fruit enriched by the enzyme papain. This papain plays a vital role in the breakdown of protein and its absorption.

Papaya & Digestion

Yes, papain is a proteolytic enzyme, which improves proper digestion.

Additionally, papain reduces the symptoms of IBS, bloating, constipation, etc.

Papain is a commonly used proteolytic enzyme in the pharmaceutical industry to produce digestive supplements.

 

5. Banana and Apple

Bananas and apples are important digestion-helping foods.

They are rich in water-soluble fiber, called pectin. This water-soluble fiber acts as a prebiotic food, which supports, and nourishes friendly gut bacteria.

Pectin breakdown in the gut, and converts into short-chain fatty acids, like acetate, butyrate, propionate, etc.

These fatty acids are the major energy sources of colon cells and influence the gut-brain axis. 

On the other hand, pectin is very effective in reducing inflammation of the intestine, and the colon.

This fiber also increases stool volume and is used to treat constipation. Additionally, pectin can decrease the risk of intestinal infections, and ulcers in the stomach.

Include apples, bananas, and other pectin-rich fruits, because these foods improve digestion.

 

Know more topic: Surprising Health Benefits Of Banana

 

6. Chia Seeds

Chia seeds are effective foods to improve digestion.

They are a significant source of dietary fiber and act as prebiotics.

chia seeds for digestion 

Prebiotic chia helps gut-friendly bacteria to grow up, and maintain gut hygiene.

The mucilage of chia seeds forms a gelatin-like substance in the GI tract and increases the mobility of the bowel.

So, try to include this edible seed into your daily diet, and promote digestive health.

 

Know more topic: Top 11 zinc-rich Food & Their Health Benefits

 

7. Green Veggies

Dark green vegetables are important digestion-helping foods.

They contain insoluble fibers which can improve digestion by reducing constipation.

The fiber content of vegetables also promotes proper bowel movement in the intestine. On the other hand, the fiber of veggies also adds bulk to stool.

green veggies

Green veggies are a significant source of magnesium.

This mineral can improve muscle contraction in the gastrointestinal tract, promotes peristalsis, and relieves constipation.

The most common green vegetables are broccoli, spinach, and other leafy greens, these foods improve digestion effectively.

 

Know more topic: Include These 10 Antioxidant-rich Foods In Your daily Diet

 

8. Ginger

Ginger has traditionally been used as a digestive ingredient in India for a long time.

It is rich in isoflavones which promote the secretion of various digestive enzymes and improve digestion.

Ginger also prevents nausea and uses to treat the morning sickness of pregnant women.

On the other hand, ginger accelerates gastric emptying and triggers the quicker movement of food from the stomach to your intestine.

Additionally, it reduces the risk of heartburn, and stomach discomfort.

For its digestion-enhancing property, it is commonly used in Ayurveda.

 

Know more topic: Top 10 Health Benefits Of Lemon Water

 

9. Whole Grains

Generally, grains are the seeds of various types of cereals, and popular foods to improve digestion.

They are potential sources of fiber content that help digestion.

whole grains improve digestion

Whole grains promote digestion in two ways. First, they increase stool volume and reduce constipation.

Second, the fiber content of grains acts as a prebiotic and supports gut-friendly bacteria.

The popular fiber-rich whole grains are oatmeal, quinoa, Dalia (broken wheat), brown rice, etc.

 

10. Spices

Spices are important to home remedies for indigestion.

Generally, they are an important ingredient of food, not only for their taste, and flavoring properties but also for their medicinal qualities.

They play several roles in food digestion.

A common spice, fennel provides dietary fiber, prevents constipation, and improves regularity in the GI tract.

The antispasmodic agent of fennel relaxes digestive smooth muscles and reduces bloating, cramping as well as flatulence.

Another spice turmeric contributes to proper digestion and is used as a digestion helping agent in Ayurvedic medicine.

On the other hand, cinnamon, cardamom as well as turmeric creates brain-gut coordination by flavor and promotes digestive enzyme-secreting glands.

Include natural spices into your daily diet, these foods improve digestion.

 

Know more topic: Importance Of Spicy Food In Your Daily Diet

 

11. Fatty Fishes

Fatty fishes are important foods to improve digestion.

They are a significant source of omega 3 fatty acids, which can reduce inflammation in the GI tract.

fatty fishes & Digestion

The most common fatty fish is salmon. The omega 3 of salmon lowers inflammation, food intolerance, and IBS.

So, try to intake healthy unsaturated fat-rich foods instead of harmful trans-fat.

 

Know more topic: Surprising Benefits Of Avocado

 

12. Water

Water is a basic component of life. It also plays a vital role in digestion.

Water helps to break down foods in the GI tract and makes them more digestible.

water improves digestion

On the other hand, all the digestive enzymes can function properly in the presence of sufficient water in the body.

Additionally, water can prevent constipation by adding fluid to stool and softening it.

So, staying hydrated is very important for digestion.

 

Know more topic: Surprising Health Benefits Of Alkaline Water

 

 

Foods To Avoid For Better Digestion

 

We already know, what foods are good for digestion problems!

But some foods should be avoided for proper digestion.

These foods, as well as beverages, increase the risk of indigestion, heartburn, bloating, diarrhea, etc. They are:

i. Too many spicy foods

ii. Refined carbohydrates, such as flour, and white bread

foods to avoid digestion

iii. Foods with high saturated fats, such as cheese

iv. Fast foods, such as pizza, burgers, etc.

v. Too much coffee drinking

vi. Carbonated fizzy drinks with a lot of added sugar content.

vii. Excess alcohol consumption.

Some daily habits may affect digestion, such as eating too fast, not chewing food properly, lying down immediately after a meal, etc.

 

Know more topic: 9 Harmful Effects Of Smoking

 

 

Now, The Conclusion

 

Our digestive system varies from person to person. Some people may suffer from food allergies, some have a food intolerance, while others have not.

Most digestion-helping foods are rich in dietary fiber, such as fiber-rich fruits and veggies, whole grains, etc.

However, healthy digestion does not always depend on what foods you are consuming, sometimes it depends on the amounts of the taken meal.

According to health experts, a smaller meal may be more beneficial instead of a large one.

On the other hand, bad habit, such as alcohol abuse affects digestion, and trigger various digestive issues, like abdominal pain, bloating, gassiness, painful stool, diarrhea, etc.

Proper digestion also depends on a healthy lifestyle, such as a regular diet, maintaining food hygiene, proper physical exercise, etc.

 

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