5 Foods to Improve Digestion
I healthy digestive system is something most people take for granted-- at least until problems like gas, diarrhea, and constipation begin to surface.
However, over 62 million Americans are diagnosed with digestive disorders each year while millions more experience embarrassing and uncomfortable symptoms. Thankfully, several steps can be taken to improve your overall gut health. Eating the right foods is one of the most important. Here are five you should try to incorporate into your diet:
Fermented foods have existed for centuries. While the process was once used to protect the produce itself, it is now deemed one of the best ways to keep good bacteria locked in. During fermentation, natural bacteria and fungi will turn into lactic acids. These acids are easier to digest, therefore are able to deliver good bacteria to the gut and digestive system. Because of this process, fermented foods are among the best for balancing your gut health. Examples you can start rotating into your diet include cheese, yogurt, tempeh, natto, and sauerkraut!
Prebiotic Foods High In Fiber
Research shows that consuming 3-5 grams of prebiotics can significantly aid your gut health. Garlic, onions, whole oats, and artichokes are all packed with the nutrients needed to promote healthy digestive systems while the fiber will boost feces size too. These foods are also high in water content, which can assist in passing stool easier. Ensuring your daily diet contains the right level of prebiotics will help prevent digestive problems.
Avocado is a nutrient-dense food that contains potassium, fiber, and other key ingredients to promote a healthy gut. It has been praised as a superfood for many reasons but is especially good at supporting people with gas problems. Adding half an avocado to your salad and eating avocado smash on toast are two popular options. Your overall gut health will notice a significant improvement with almost immediate results, due to increased vitamin B, vitamin K, and vitamin E in your diet!
A lack of fiber is one of the most common reasons for constipation. Leafy greens like kale and spinach are packed with fiber, which will subsequently add bulk to your stools. While it may seem that this would make it harder to pass feces. In reality, the increased volume can put an end to your digestive problems. For the best results, try to incorporate leafy greens into daily eating habits. As always, be sure to monitor how your body reacts to new foods. Sometimes greens can cause short-term digestive issues!
Low Fructose Fruit
Eating several portions of fruit each day is crucial for maintaining a healthy diet. Unfortunately, many people who suffer from gas and bloating may do so because of fructose. Therefore, trading apples and pears for citrus fruits and berries can be a welcome change. Bananas are another good option as they contain inulin, which actively aids the healthy bacteria in the gut while still ensuring that you gain the nutrients needed from fruit for healthy nutrition.