Our digestive system is the core pillar of energy in our bodies because our bodies draw energy from what we eat. Naturally, our systems are made to digest food by themselves but with the changing methods of food preparation, food processing, and the evolution of lifestyles has caused digestive discomfort an everyday aspect of our lives. Food to improve digestion is a natural way that we can rectify the digestion trouble, but there are also medical processes that can be used.

Individuals spend a lot of money on antacids, laxatives, and other forms of medication that can improve our digestive processes. However, there are natural ways that we can achieve that through changes in diet and lifestyle. In this article, we will view at some of the foods to improve digestion.

Pump up the fiber intake

Beef up your diet with foods that are rich in fiber. Fiber is one of the essential components that the best foods to improve digestion contain. Fiber prevents constipation and bloating which are the standard digestion discomforts. It slows down the pace of ingested food in your guts to help your body absorb glucose slowly into your bloodstream. 30g of fiber is the daily recommended intake for healthy individuals [1].

There are some sources that you can get fiber from such as vegetables, fruits, oats, and beans. Pectin is a type of fiber that is found in apples, and due to its soluble nature, it can easily boost your digestion. It also functions by getting rid of toxins and cholesterol which can be major causes of digestion discomfort.

Prunes are digestion-friendly fruits that you will find useful when you are planning to improve your digestion system. Prunes contain a useful compound that encourages the intestines to move and contract called dihydroxy phenyl isatin. Magnesium is known for its properties that smoothen soft muscles. Prunes are rich in magnesium which makes them the best fruits to boost digestion.

Take as many fluids as possible

Water plays a significant role in the digestion process and making food to improve digestion that is rich in water can be a great start. Fiber needs water to make them spongy so that they are efficient in their digestive roles. Fruits like watermelon are beautiful when it comes to feeling your guts with water. 1.5 liters of water is the recommended amount for anyone and will prevent bloating, constipation, and aid in the elimination of waste products in the body fast [2].

Fizzy drinks and caffeinated drinks are no foods to improve digestion because they draw water from your system. Most of the herbal teas are very beneficial when it comes to rectifying digestion problems that you may experience. Chamomile teas can be very useful to individuals that suffer irritable bowel syndrome. Aloe Vera juice has the capability of healing and detoxifying your gut making digestion smooth.

Cut on fats

Foods that are high in fats and fried foods are hard to digest and may strain your stomach causing acid reflux. This means we have to change our lifestyles if we want to improve our digestion system. The fats accumulate on your guts as a result of fatty foods making digestion tight. Lean meat, turkey, pork, vegetables, and fruits are foods that have low-fat content. You can eat this as foods to improve digestion because they have no negative impact on your guts.

You need healthy fats to keep the digestion smooth and running. Avocados have a digestion-friendly fat content that can provide your body with the fats it needs [3]. Try as much as possible to stay away from cream and butter because they are known to cause digestion discomfort. Alternatively, you can use coconut oil which is known to be stable at high temperatures and contain fatty acids and antimicrobial properties which can improve digestion.

Spice tolerance

There are some individuals with sensitive digestive systems, and spicy foods are likely to do more harm than good. Chili peppers and garlic are one of the most common used spices, but they are not recommended for people with irritable bowel syndrome as they can easily cause heartburn by irritating your esophagus [4].

However, individuals who have healthy digestive systems they can find spices to be foods to improve digestion to them. Ground pepper can be used to improve both appetite and digestion. Turmeric can also be used as anti-inflammatory [5].

Fermented foods

When you are looking for food to improve digestion, the trying out fermented food is one great way to achieve that. Fermented foods improve digestion through the use of bacteria. There are good bacteria in fermented foods that will not take you to the doctor [5]. There are an infinite number of bacteria in our digestive system, and they help in the digestion process.

The gastrointestinal tract has flora located within is and yogurt contains bacteria that replenishes it making it useful to improve digestion. However, not all yogurt contains this healthy bacteria, but all bio-yogurt contains them. You can include yogurt in your daily diet to ensure that the level of healthy bacteria in your system is maintained.

Tenderize it

The food processing and preparation has changed over time, and that has significantly influenced the high number of people experiencing digestion problems. You can reduce the absorption load in your gut by tenderizing your foods such as protein so that they can take as little time as possible to be digested. Papaya, lemons, and pineapples contain natural enzymes that are useful in the breakdown of the food. Using natural tenderizers is more recommended to avoid the side effects that artificial tenderizers may cause to your system.

Other foods such as processed carbs can be very rough on your digestive system. When planning on foods to improve digestion to include in your diet, you should also try and identify your possible triggers of digestion discomfort. Your lifestyle greatly affects your digestion process like when you take too much alcohol you are likely to experience high digestion problems.

 

References:

[1]	“NHS Choices,” [Online]. Available: http://www.nhs.uk/Livewell/digestive-health/Pages/stomach-friendly-foods.aspx. [Accessed 26 December 2016].
[2]	“Nutrition Stripped,” 15 May 2014. [Online]. Available: http://nutritionstripped.com/top-5-fruits-for-improving-digestion/. [Accessed 26 December 2016].
[3]	“WebMD,” [Online]. Available: http://www.webmd.com/digestive-disorders/digestive-disease-eating-healthy. [Accessed 26 December 2016].
[4]	A. Gardner, “Health,” [Online]. Available: http://www.health.com/health/gallery/0,,20551987,00.html/view-all#chili-peppers-6. [Accessed 26 December 2016].
[5]	K. Torrens, “good food,” [Online]. Available: http://www.bbcgoodfood.com/howto/guide/what-eat-better-digestion. [Accessed 26 December 2016]