The digestive system converts food into energy that your body can use, so it makes sense that certain foods may help support gut health.
Some health conditions like irritable bowel syndrome (IBS), Crohn’s disease, or gastroesophageal reflux disease (GERD) can put you at risk of routinely experiencing more digestive issues than others.
If you’re experiencing digestive symptoms, maintaining a diet with certain components, such as whole grains, dark green veggies, andfiber-rich foods, is good for overallgut healthand may offer relief.
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1. Whole Grains
Because of their dietary fiber and nutrient makeup, whole grains can support healthy digestion and increase feelings of fullness.Whole grains are also linked to a lower risk of gastrointestinal cancers and other chronic conditions, like diabetes.Examples of healthy whole grains include:
2. Dark Green Vegetables
Green vegetablesare packed withmicronutrients(vitamins and minerals). Those with the darkest green color are among the better options because they’re more nutrient-dense.
To help you fill up on folate, fiber, and vitamins A, C, and K to fuel the growth of a healthy gut microbiome, look for:
3. Yogurt
Some types ofyogurtcontain live, active cultures (probiotics), which are gut-friendly bacteria that help maintain a healthy balance of bacteria in the body. Probiotics can also help break down food and assist the body in absorbing nutrients.
Research also shows that yogurt bacteria survive transit through the gastrointestinal (GI) tract, making it a top contender for influencing gut health.
4. Chia Seeds
The soluble fiber inchia seedsmay help decrease cholesterol absorption in the digestive tract and slow digestion, allowing your body more time to absorb good nutrients from food.Chia seeds may also be linked to the improvement of healthy bacteria in the gut, which is essential for digestion and overall health.However, more studies on humans are necessary.
Though these seeds may be tiny, a 1-ounce (oz) serving of chia seeds covers roughly 35% of your dailyfiber nutritional needs.
5. Ginger
6. Apples
Applescontain pectin, a soluble fiber that encourages healthybowel movementsand reduces constipation and diarrhea.It also promotes the growth of “good” in the gut, supporting the digestive process and protecting against chronic disease.
7. Fennel
Fennel, an herb often used to flavor dishes, is also a remedy for improving digestion, relieving gastrointestinal spasms, and reducing bloating.It contains fiber, calcium, magnesium, potassium, and other nutrients.Fennel also acts as a digestive aid and adiuretic(a component that reduces extra bodily fluid), and it may positively impact digestive disorders likeinflammatory bowel disease (IBD).
8. Sauerkraut
Sauerkrautis afermented foodthat is produced with certain bacteria, yeast, or probiotics like(Lactiplantibacillus plantarumL. plantarum)that support gut health.Studies suggest that sauerkraut may also reduce antibiotic-relateddiarrheaand relieve IBD symptoms.
9. Kefir
Kefircontains probiotics that can boost the diversity of the gut microbiome. One study found that consuming kefir for eight weeks may improve digestive symptoms likeconstipation, stomach pain, andbloating.Kefir is also high in protein, potassium, and calcium but low in lactose, making it a good option for people withlactose intolerance.
10. Kombucha
11. Salmon
12. Papaya
13. Beets
Beetscan be easy to eat and digest when cooked until soft.They are also a solid source of fiber, which means they support digestive health, encourage regular bowel movements, and may help prevent future conditions likediverticulitisand constipation.
14. Miso
15. Kimchi
Kimchi containsprobioticsand is full ofcabbage, promoting healthy bacteria growth in thecolon.Because the fiber in cabbage is insoluble (it isn’t broken down in the digestive tract), it helps eliminate waste from the body and supports regular bowel movements.
However, kimchi can be spicy, so it may not be helpful if spicy foods trigger digestive symptoms.
16. Tempeh
Tempeh is a plant-based protein made from fermentedsoybeans. It’s usually cooked before eating, though, so it may not contain as many live active probiotics as other fermented foods.
Studies suggest that tempeh may be a good source of paraprobiotics, inactive microbial cells that offer anti-inflammatory and antioxidant benefits.Tempeh’s dietary fiber and prebiotic content are linked to better digestive health and regular bowel movements.
17. Natto
18. Bone Broth
Bone brothsupports digestive health through its amino acidglutamine, which helps strengthen the gastrointestinal lining and might reduce gut inflammation.Some studies suggest that the glutamine in bone broth may also help maintain a healthy balance of bacteria in the gut.
19. Peppermint
Research confirms that peppermint’s menthol helps relax the GI tract muscles and reduce sensations of pain.Peppermint teaandpeppermintessential oil products may also help ease bloating and soothe IBS and dyspepsia (indigestion).
Which Food and Drinks Are Not Helpful for Digestion?
If you have indigestion or other digestive issues, consider avoiding foods and drinks that may make your symptoms worse, such as:
Always check with a healthcare provider about specific foods to avoid and incorporate, especially if you have a digestive or other health condition.
Summary
Many different types of nutrient-rich foods can benefit digestive health. When dealing with gastrointestinal (GI) symptoms, consider selecting options that support a healthy digestive system, such as whole grains, ginger, fermented foods, beets, papaya, and peppermint tea.
Getting enough fiber and micronutrients in your diet is key for keeping your digestion running smoothly while avoiding caffeine, alcohol, carbonation, and spicy foods, which are recommended to prevent triggering GI upset.
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