These 12 Foods To Improve Digestion Should Be Present In Your Diet
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 a healthy person.
Various activities or inactivity are responsible
for indigestion, such as consuming junk food, irregular diet, without physical
exercise, etc.
On the other hand, some friendly gut
bacteria are present in our intestine 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, 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, kefir is 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 been 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,
includes 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 defence
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 tea surface, 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 healing in stomach ulcers.
4. Papaya
Do you want a home remedy for
indigestion? Then add papaya into 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
Banana and apple 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 apple, banana, 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 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 the 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 promotes
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
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, the 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.
Drinking water aids proper 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 much 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 of the 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 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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