Foods to Improve Digestion

Amy Goodson MS RD CSSD LD writes:

"The digestive tract plays a vital role in your health, as it’s responsible for absorbing nutrients and eliminating waste. Unfortunately, many people suffer from digestive problems like bloating, cramping, gas, abdominal pain, diarrhoea and constipation for a variety of reasons. Certain conditions, such as Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), Crohn’s Disease, diverticulitis and heartburn, can put you at risk for more severe digestive issues. However, even a healthy person can experience digestive problems due to things such as a lack of fibre or probiotic-rich foods in their diet. 

Here are the 19 best foods to improve your digestion.

1. Yogurt
Yogurt contains probiotics, which can aid digestion by promoting healthy bacteria in your digestive tract. 

2. Apples

The pectin found in apples helps increase stool bulk and movement through your digestive tract. It may also decrease inflammation in your colon.
3. Fennel
Fennel’s fibre content and antispasmodic agent can improve digestion by limiting some negative gastrointestinal symptoms.
4. Kefir
Kefir’s unique ingredient — “grains” made from yeast and bacteria — appear to improve digestion and decrease inflammation in your gut.
5. Chia Seeds
The fibre content of chia seeds can assist digestion by promoting the growth of probiotics in your gut and keeping you regular.
6. Kombucha
Kombucha’s ample probiotic content improves digestion and gut health. The drink may also help heal stomach ulcers.
7. Papaya
Papaya contains papain, which is a strong digestive enzyme that contributes to the healthy digestion of proteins. It may also relieve IBS symptoms.
8. Whole Grains
Due to their high fibre content, whole grains can support healthy digestion by adding bulk to your stool, reducing constipation and feeding your healthy gut bacteria.
9. Tempeh
Tempeh’s fermentation process and probiotic content can decrease negative digestive symptoms, as well as improve nutrient absorption by breaking down the antinutrient phytic acid.
10. Beets
Beetroot’s nutrients can help improve digestion by helping feed friendly gut bacteria and adding bulk to your stool.
11. Miso
Miso’s probiotic content makes it helpful for reducing digestive issues and overcoming intestinal illness like diarrhoea.
12. Ginger
Ginger appears to expedite food’s movement through your stomach, easing certain side effects associated with slow digestion. It has also been used to treat nausea, including morning sickness during pregnancy.
13. Kimchi
Kimchi contains probiotics and fibre that improve digestion and promote bowel health.
14. Dark Green Vegetables
Green vegetables play a role in healthy digestion by providing fibre and magnesium to your diet, as well as feeding good bacteria in your gut.
15. Natto
Natto’s rich probiotic content can aid gastrointestinal health and digestion, improving the regularity of stools and reducing constipation.
16. Sauerkraut
Sauerkraut is a rich source of probiotics and contains enzymes that help with digestion by breaking down nutrients into more easily digestible molecules.
17. Salmon
The omega-3s found in salmon may reduce inflammation in your gut, thus improving your digestive process.
18. Bone Broth
The gelatine found in bone broth can help improve digestion and protect your intestinal wall. It may be useful in improving leaky gut and other inflammatory bowel diseases.
19. Peppermint
Peppermint has been shown to improve digestion. It can alleviate IBS symptoms and push food more quickly through your digestive tract.
The Bottom Line

Digestive issues can be challenging, but certain foods may be helpful in easing uncomfortable symptoms. Research supports eating fermented foods, such as yogurt, kimchi and tempeh, to increase probiotics in your diet, which can improve digestive health. Fibre-rich foods, such as whole grains, dark green vegetables and chia seeds, also play a role in digestion by helping food move through your system more easily or quickly. If you’re seeking relief for your digestive woes, consider adding some of these 19 foods to your diet."

The above is only a snippet of Amy's article to read it in full with all relevant links please see here (image from google).

Regular readers will know that a variety of articles and recipe ideas, are within this blog. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan