Digestion is the process that helps the body break down the foods we eat into nutrients that it can use. The body then uses these nutrients for energy, growth, and cellular repair.
There are foods that are harmful to the body’s digestive process, similarly, there are also foods that help facilitate digestion in the body. Digestive problems in most people usually manifest as; bloating, gas, constipation, diarrhea, nausea, vomiting, or heartburn. If you have experienced any of these symptoms, then you should pay more attention to the type of food you eat in order to avoid a recurrence in the future.
The process of digestion begins once food enters the mouth, from this point up until when it gets broken down into smaller more usable parts, the food goes through different stages before it is finally absorbed into the bloodstream; this is known as the digestive process. Various foods help at various stages of this process, for instance, some foods aid digestion in the stomach while others support digestion in the intestine.
Foods like vegetables and yogurt help in the process of digestion. Also, foods that are rich in fiber are very essential to digestive health. Drinking plenty of water too helps as well as superfoods like avocados are particularly useful in aiding the digestive process.
In this article, what I’ll try to do is to tell you about some foods which you can adopt to help improve your digestive health:
- Whole-grain foods
Whole-grain foods have high fiber content and added nutrients like omega-3 fatty acids and these are very useful in aiding digestion. They also help the gut work better because when the gut bacteria ferments its rich fiber content, they produce short-chain fatty acids. These fatty acids encourage proper functioning of the cells lining the colon and this is helpful because 70% of the body’s immune cells live within this region. Whole-grain foods include brown rice and quinoa. - Fruits
Many fruits are rich in fiber. They are excellent sources of minerals such as Vitamin C and potassium and these are very good for digestion. Fruits like bananas are low-fructose fruits, very rich in fiber, and contain a starchy substance known as inulin which helps stimulate the growth of good bacteria in the gut that aids the process of digestion.
Fruits such as berries, oranges, and grapefruit contain less fructose, this means that they are easier to break down during the digestive process and are also less likely to cause gas.
- Vegetables
Vegetables are rich in fiber, which is an important nutrient for digestion. Leafy greens, such as spinach or kale, are also excellent sources of fiber, and other nutrients such as vitamin K, vitamin C, folate, and vitamin A.
The skins of vegetables also contain rich doses of fiber and are best-eaten whole. Examples of these kinds of vegetables with rich fiber skin include potatoes, beans, and legumes.
The fiber found in vegetables also helps stimulate the bowels to move stool out of the body easily. - Yogurt/Fermented food
Many yogurts contain friendly bacteria known as probiotics. These are good bacteria that live in the digestive tract, help keep the gut healthy, and improves the digestive system in general.
While probiotics occur naturally in the gut, intake of certain foods like yogurt helps to boost its creation. Probiotics can help with digestive issues, like constipation, diarrhea, and bloating.
You should note that it is not all yogurt that contains probiotics. Make sure to look out for “live and active cultures” on the package of the product while shopping.
- Nuts
Nuts are a very rich source of proteins and Vitamin B1 which are needed for healthy digestion. The only problem with nuts is that they are high in fat and are categorized as concentrated, high-calorie foods so it is advisable to not eat them too many too often.
As a general rule, adopting some healthy cooking habits as listed below can help you eat foods that aid digestion and keep you away from harmful ones. These habits include;
- Avoid Fries, rather eat foods that are boiled, broiled, roasted, or baked.
- Butter, fat, and cream should be used in cooking only and in extremely low quantities. Better if you can avoid it completely.
- If you will serve butter, serve it soft; this way it spreads more easily and goes farther.
- Eliminate the use of sugar in preparing your foods as much as possible
- Eat one or two servings of raw foods every day, usually as salads, without the mayonnaise or any other fancy dressings. However, be moderate in your consumption because not all digestions can tolerate large amounts of raw foods.
Apart from the digestive benefits you derive, you can also cut down significantly on your calorie intake by adopting these rules.
“Take good care of yourself because no one else will do that for you.
Get the most from whatever you eat.”
Eating digestive helpful foods means your body is getting more value from the food you eat and this not only improves your digestion but improves your health in general.
With Much Love and Respect as always!
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Disclaimer: Please note that I am not your doctor while I am a health coach by profession. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable for any damage resulting from or related to your use of this information.