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Wednesday, 22 August 2018

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 reader
s 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

29 comments:

Valerie-Jael said...

Lots of good and healthy foods here. Hugs, Valerie

Anonymous said...

This is helpful, thanks.

Tina

~Lavender Dreamer~ said...

I didn't know that about the bone broth. I'll give this link to a blog friend that was making bone broth this week! Thanks!

sandy said...

I once had a "mother" kombucha and would watch it grow babies - I loved that process. I actually didn't drink it much as a tea but I didn't want to waste it so I would use the new mushrooms as food for my plants. My geraniums loved it.

Out on the prairie said...

Looks like eating well does really help by having a variety in our diets

Chris Lally said...

Great advice, Jan. Our daughter swears by ginger tea.
Thanks!

Amy Purdy said...

I have IBS. I have found that eating healthier improves my symptoms. I have been thinking about adding a probiotic supplement.

Elephant's Child said...

I eat a number of these regularly. There is always room for improvement though. Thank you.

NatureFootstep said...

I wish my stomach looked like that :)

Gina said...

Hi Jan, Diane showed me the way to your blog. I am a big fan of bone broth. I wrote a post about it a few days ago. Thank you for sharing all these healthy foods to eat!

PS I'll look for a follow button and if you have one, I'm your newest follower!

Lorrie said...

Lots of good food here, and some things I've never heard of!

William Kendall said...

Quite a mix of choices.

Tom said...

...wow, some I've never heard of before.

only slightly confused said...

Glad to see we eat a few of those 'magic' foods.

Christine said...

Looks like a good list.

Linda said...

AND, I am allergic to seven of those. Beets are nasty...lol. The slime from chia seeds is something I cannot get past. Is there anything I can do to cut the slime in chia?

Sami said...

I eat a few of them, will have to try others I've never tried.

Bleubeard and Elizabeth said...

Although I don't have a problem wth my digestive tract, it's good to know I am benefiting my body with the fennel and peppermint I grow.

Martha said...

Lots of good stuff here and great advice! I eat some of these foods but I should incorporate more into my diet.

Lowcarb team member said...

Linda said:
"AND, I am allergic to seven of those. Beets are nasty...lol. The slime from chia seeds is something I cannot get past. Is there anything I can do to cut the slime in chia?"

Hello Linda
Yes, there are many who suffer with food allergies, or have to be watchful of foods they eat that may have contraindications with any medicines they take.

With regard to chia seeds this article called 'How to Take Chia From Slime To Sublime' may be helpful. Have a look and see … you can find it on the link below.
http://www.viva.co.nz/article/food-drink/chia-slime-to-sublime-recipe/

Many thanks for sharing your thoughts and comment.

All the best Jan

Snowbird said...

Some interesting foods here. I have recently tried chia, the slime is a little offputting.xxx

carol l mckenna said...

Wonderful suggestions for improving digestion ~

Happy Day to you,
A ShutterBug Explores

PerthDailyPhoto said...

Thanks Jan, thankfully I was blessed with a healthy constitution ๐Ÿ˜Š but there is lots on this list that I eat regularly ✨

Iris Flavia said...

This is very helpful, thank you.
Funny there is "English" word for Sauerkraut!

Bob Bushell said...

Thanks Jan, forever it good taster.

happyone said...

I'm one of those lucky people who can eat anything and not have it bother me.

Magic Love Crow said...

Thank you Jan!! Great list! Big Hugs!

Anonymous said...

Great list! What do you think about turmeric for digestive support?

Lowcarb team member said...

Anonymous said:
"Great list! What do you think about turmeric for digestive support?"

Many thanks for your comment and question.
From many articles on the internet it would seem that "Turmeric is one of the most versatile healing spices in the world with over 600 experimentally confirmed health benefits"... you may like to read more here
https://thelowcarbdiabetic.blogspot.com/2017/06/turmeric-and-its-powerful-benefits.html
Taken from an original article here
https://www.foodmatters.com/article/the-powerful-benefits-of-turmeric-plus-tea-recipe

Also 'Turmeric and the digestive system'
Traditionally in India, turmeric has been used to support digestive wellness and liver health. It is believed to increase levels of the enzymes needed to support detoxification, it is also a bitter spice which may help to stimulate our digestive secretions and help us to break down food. Some studies suggesting that turmeric and curcumin, like many plant compounds, may help to influence our gut bacteria, which is so vital for digestive health.
taken from here
https://www.healthspan.co.uk/introducing-turmeric-your-step-by-step-superfood-guide

Please note none of the low carb team are health professionals, we share stories and articles that we feel may be of interest to our readers. Lifestyle, food choices etc. are always down to the individual with guidance from their health care team as appropriate. If anyone 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.

Many thanks for your comment and question, I hope the above may be of interest and help to you.

All the best Jan