Digestion is a complex physiological process involving the breakdown of foods into nutrients to facilitate their absorption and entry into the cells. A slow or malfunctioning digestive tract means your body needs help absorbing nutrients or eliminating waste. You may experience problems like cramping, bloating, diarrhea, constipation, gas, and abdominal pain in your digestive system. This article explains the best ways to improve your digestion naturally with the help of superfoods.
For instance, health conditions like Gastroesophageal Reflux Disease, Bowel Syndrome, heartburn, diverticulitis, and Crohn’s Disease can cause digestive issues. Lacking probiotic- or fiber-rich foods can also cause digestive problems. This article explains the best ways to improve your digestion naturally with the help of superfoods.
Do you crave something sweet? If so, eat a banana. Bananas are some of the superfoods that improve digestion. It has electrolytes that restore bowel movements to improve digestive health.
Use Fennel to Add Flavor to Your Foods
The fennel plant has long, green stalks and a pale bulb. People use it to add flavor to various foods. It’s fiber-rich and prevents constipation while improving the digestive tract’s regularity. Also, it has antispasmodic agents, which relax the smooth muscles in the digestive tract, reducing symptoms like flatulence, bloating, and cramping.
Add Avocado to Your Diet
Avocado is super rich in fiber and low in fructose. Therefore, it improves digestion without causing gas. Also, it has nutrients that promote a healthy digestive system, such as potassium.
People make kefir by culturing dairy products with kefir “grains.” The grains form when you mix bacteria and yeast with milk. Kefir’s cultures help with lactose digestion, decreasing the side effects of lactose intolerance, including cramping, gas, and bloating. Also, it may increase the healthy, digestion-enhancing bacteria in the gut and reduce the harmful ones.
Eat Sweet Potato
Sweet potatoes have soluble fiber, which aids digestion. Also, it promotes good bacteria in the intestine, helping with constipation and improving digestion.
Apples have a soluble fiber called pectin. This fiber bypasses digestion in the small intestines so that the friendly bacteria in the colon break it down. Pectin increases your stool volume, resolving diarrhea and constipation problems. Also, it decreases intestinal infection risks and colon inflammation.
People make yogurt by fermenting milk. It contains the lactic acid bacteria, a probiotic naturally present in the digestive tract. These bacteria improve digestion while keeping the gut healthy. Although you naturally have probiotics in your gut, drinking yogurt can ease constipation, diarrhea, bloating, and other digestion problems. Also, probiotics improve lactose digestion. Nevertheless, buy yogurt with live and active cultures to ensure it has probiotics.
Consume More Papayas
Papaya has papain, a digestive enzyme. This enzyme breaks down various protein fibers. Although adding papaya to your diet is not compulsory, the papain enzyme can facilitate protein digestion. Also, this enzyme eases irritable bowel syndrome symptoms, including bloating and constipation.
Eat Chia Seeds
Chia seeds are rich in fiber. Therefore, they create a gelatin-like substance in the stomach. Consequently, they function like a prebiotic by supporting healthy bacteria growth in the gut, contributing to better digestion. Also, chia seeds promote healthy stools and bowel regularity.
Consume Whole Grains
Whole grains are cereals from grass-like plants. However, a whole grain must have 100% of its kernel, including the endosperm, germ, and bran. Quinoa, oats, and farro are examples of fiber-rich whole grains. The fiber in whole grains improves digestion by reducing constipation while adding bulk to the stool. Also, grain fiber functions like prebiotics, feeding healthy gut bacteria.
Beetroots are also rich in fiber. A cup of beets has 3.4 grams of fiber, bypassing digestion and feeding healthy bacteria to the colon. Also, this fiber adds bulk to the stool, improving digestion. People eat beets by adding them to salad, roasting, or blending them into smoothies.
Add Ginger to Your Foods
Ginger improves digestion by accelerating gastric emptying. Once ingested, ginger moves food from the stomach to the small intestine faster. Therefore, it reduces the risk of stomach discomfort, nausea, and heartburn.
Carrots have fiber and antioxidants. Therefore, they help maintain bowel movements, reducing constipation while enhancing digestion.
Add Green Vegetables to Your Meals
Dark green vegetables have an insoluble fiber, which adds bulk to the stool. Therefore, they speed up the digestive process. Also, these vegetables are rich in magnesium, which relieves constipation by enhancing muscle contractions in the gastrointestinal tract. Brussels sprouts, spinach, and broccoli are examples of green vegetables.
People make kimchi by fermenting cabbage or other vegetables. It has probiotics that improve digestion while promoting good bacteria in the colon. Also, it has a fiber that adds bulk to the stool while promoting bowel health.
Dealing with digestive issues can be challenging. However, you can add these superfoods to your diet to improve your digestion naturally.