10 foods to eat for a better digestion
Digestive issues affect millions of people across the world. Some of these problems are merely a result of intolerance to certain foods, while others are a bit more serious, resulting from gastrointestinal infections and other medical conditions. Whatever the case, experiencing digestive issues can be painful and very discomforting.
The good news is you can easily avoid issues such as bloating, gas, diarrhea, stomach upset, and vomiting by simply adding the right foods to your diet. Experts recommend a diet high in fibers and low in saturated fats. Taking lots of fluids, especially water, is also essential in combating constipation.
Here is a list of the best foods for your digestion:
- Leafy Greens
Leafy greens like kale and spinach are rich in fiber. They also contain other vital nutrients such as vitamin A, vitamin C, and vitamin K.
- Whole Grains
Whole grains are another excellent source of fiber. They actually contain more fibers than refined carbohydrates. Additionally, whole grains essential nutrients like omega-3 fatty acids. They also support the bacteria that improve gut health.
- Vegetables with skin
Some of the best vegetables to take are beans, legumes, and potatoes. The skin of these vegetables contains lots of fibers.
- Low-Fructose Fruits
Low-fructose fruits are ideal for individuals who struggle a lot with bloating and gas. Some of the recommended fruits are oranges, bananas, and grapefruit.
You may want to avoid mangoes and pears if you are prone to bloating.
- Lean Protein
Lean proteins are recommended for people with bowel sensitivity. They promote a healthy gut while reducing the risks of colon contractions and other digestive issues. Find our range of vegan protein with added digestive enzymes here.
Ginger isn't just good at improving gut health, but it can actually deal with issues such as nausea and GI upset. Therefore, you can use it to support healthy digestion and as a remedy if you are already experiencing some digestive problems.
You can take ginger by combining it in your meals as a spice or preparing it separately with hot water, lemon, and some raw honey.
Turmeric is a vibrant spice with vast health benefits. It boasts anti-inflammatory properties that are very helpful for your gut and overall health.
The spice improves the gut bacteria responsible for maintaining healthy digestion. It also protects the gastrointestinal lining.
- coconut oil
Coconut oil containing medium-chain fats is very helpful to the gut. It is easily digestible and delivers excellent anti-inflammatory effects. The oil also contains lauric acid, which has anti-bacterial and anti-microbial effects that fight harmful bacteria in the digestive tract.
The best way to take coconut oil is by using it as a cooking or baking oil. You’ll reap all the benefits plus it makes the food very delicious!
Fennel has numerous benefits, especially for people who are already dealing with digestive issues. It reduces gas, bloating, abdominal pain, and some IBS symptoms.
You can cook and eat fresh fennel or steep its seeds in herbal tea.
This delicious superfood contains fiber and essential nutrients like potassium, vitamin K, folate, vitamin C, Vitamin B5, and Vitamin B6. Avocado is also low in sugars, so it can enhance digestion without triggering gas.
The beauty of avocado is there are plenty of ways of eating it. You can include it in salads, soups, sushi rolls, smoothies, desserts, bread, pancakes, guacamole, scrambled eggs, etc.
Other foods that can help your digestion are; wild salmon, pineapple, mint, mushrooms, winter squash, broths, chia seeds, tempeh, dairy-free yogurt, pickles, water kefir, and miso.
What foods to avoid
Knowing what foods to avoid is just as important as knowing which ones to eat; otherwise, you will find yourself trapped in a continuous cycle of digestive problems.
Here are some foods you want to avoid to maintain healthy digestion:
Dairy – dairy products can strain the digestive system resulting in gas, cramps, and bloating. They are especially harmful to people who are sensitive to casein and whey.
Gluten – gluten can trigger gut inflammation. Sometimes the issue escalates to severe medical conditions.
Refined sugars – refined sugars are also known to stimulate inflammation, plus they can disrupt the gut bacteria.
Spicy foods like some curry foods
Greasy foods like pizza
Cheese and cream
Some bad habits can also affect your digestion. For instance, lying down immediately after eating can strain the digestion process since it also relies on gravity to move and breakdown the food efficiently. This is the reason why late-night eating is discouraged. Also, lying down just after eating can cause the contents in your stomach to rise, leading to heartburn.
Another bad habit you ought to avoid is smoking. Smoking causes acid reflux resulting in heartburn. It can also lead to severe issues such as stomach ulcers and may escalate existing conditions like gastrointestinal cancer and ulcerative colitis.
Finally, stop eating too fast and having a large meal in one sitting.
Fiber is crucial for healthy digestion. However, you don't want to eat lots of fibers at a go. This can stimulate constipation. Start with little servings and mix it up with some lean proteins and low-fructose fruits. Increase your fiber intake gradually and drink plenty of fluids.
Check out our vegan protein blends with digestive enzymes and extra fiber here.