The digestive system plays a vital role in our body; it is responsible for absorbing nutrients and eliminating waste. Hence, eating healthy foods to boost digestion will keep your system free from any health damage.
A weak digestive system results from consuming a high amount of junk and processed food, which makes our digestion power too weak to absorb vital nutrients. Nowadays, people suffer from various digestive discomforts, such as acidity, bloating, cramps, heartburn, etc. Although these discomforts are temporary, they can put you in major health-related issues. Therefore, add the following foods to boost digestion to your diet to get your system in order.
Foods To Boost Digestion Power
1. Yogurt
Yogurt is a fermented dairy product made up of milk. It contains billions of lactic acid good bacteria known as probiotics; it helps to replenish the flora in GIT by improving digestion and keep your gut healthy. Probiotics naturally occur in GIT, increasing yogurt intake, boosting digestion power, and getting rid of various digestive issues such as bloating, constipation, etc.
Unfortunately, many yogurts are pasteurized, which kills the beneficial bacteria. Therefore, while shopping is conscious of reading live, active culture should be listed on the label.
2. Green Leafy Vegetables
Leafy vegetables, including spinach, broccoli, fenugreek, etc., are a good source of insoluble fibers. It also contains other nutrients such as vitamins C, A, and K. The study found that vegetables containing unusual sugar fuel the growth of healthy gut bacteria and impairs illness-causing terrible bacteria.
3. Whole Grains
Whole grain means the fiber-rich oats, quinoa, farro, etc. Whole grains provide a lot of fibers as well as nutrients such as omega 3 fatty acids. When gut bacteria ferment the fibers, they make short-chain fatty acids, which encourage proper functioning of the colon.
4. Avocado
Avocado is a superfood packed with fiber and essential nutrients, such as potassium, which improves digestive power. It also contains fewer amounts of fructose that helps in bloating. It includes a good amount of fat, thus should be consumed in a moderate amount.
5. Low-fructose Fruits
If you are suffering from gas and bloating, you should avoid consumption. Berries and citrus fruits contain less fructose; thus, you should eat these foods to boost digestion power. Bananas contain the substance inulin, which stimulates the growth of good bacteria in the gut.
6. Fennel
Fennel is a plant with a pale bulb and green stalks used as a flavoring agent in various dishes. It contains a high amount of fiber that prevents constipation. Its antispasmodic effect relaxes smooth muscles by providing relief from bloating, flatulence, and cramping. Thus, fennel helps in eliminating negative symptoms of the digestive tract.
7. Chia Seeds
Chia seeds are an excellent source of fiber and form gelatine-like substance in the stomach. It works as a prebiotic by boosting the growth of healthy bacteria in your gut and enhancing digestion power. The seeds improve bowel regularity and promote stool formation.
8. Papaya
The active component of papaya is the papain enzyme. It assists the digestive system by breaking down protein fibers and aid the digestion of protein. It eases digestive tract symptoms, such as irritable bowel syndrome. It is mainly used as the central enzyme in digestive supplements due to its gastrointestinal capacities.
9. Ginger
Ginger is a traditional spice used in the Eastern medicine to prevent nausea and digestive discomfort. Ginger’s yellowish root part is used to accelerate gastric emptying. During pregnancy, women prefer to have it in the morning to avoid morning sickness.
Natural Ways To Improve Digestion
- Increase your fluid intake by taking plenty of fruits and vegetables, which have a high amount of water in your diet, and mainly drinking non-caffeinated beverages. A sufficient amount of water consumption helps to relieve constipation.
- Stress has some negative impacts on our health as it has been linked to causing IBS, ulcers, constipation, and thus it is harming the digestive tract. Therefore, try to avoid stress.
- Chewing food slowly helps to breakdown every food particle and get digested easily. Also, it produces saliva, which is needed for proper mixing of food in your stomach.
- Exercise is a must for boosting digestion power and reduces constipation symptoms. Therefore, it is beneficial in preventing IBS.
- Avoid health-damaging habits, such as smoking. Drinking too much alcohol and eating late at night causes many digestive issues; so, try to avoid bad habits.