5 Foods to Improve Your Digestion

Millions of people suffer from digestive issues such as gas, constipation, and diarrhea. Irritable bowel syndrome, a severe form of gut sensitivity, affects 15 percent of people living in Western countries (IBS).

Here is a list of five meals that will help you avoid typical gastrointestinal symptoms and encourage healthier digestion for you.

Related: GI Symptoms Never to Ignore

Complete Grains

Do you like white or brown rice? White bread or bread made with whole grains? If you want your digestive system to work more efficiently, choose whole grains over refined grains, as healthy colon function necessitates at least 25 grams of fiber per day. Medical professionals have made this recommendation.

Compared to refined carbohydrates like white bread and pasta, whole grains have a higher content of fiber and other nutrients like omega-3 fatty acids. When gut bacteria break down cellulose, a fermentation reaction takes place that produces short-chain fatty acids as a byproduct. These substances promote healthy activity in the cells that line the colon, which is where the majority of our immune cells are found (around 70 percent).

Despite the widespread popularity of low-carb diets for weight loss, completely skipping grains may not be the best thing for the healthy bacteria that live in the gut and thrive on fiber.

Greens with Leaves

Folate, vitamin C, vitamin K, and vitamins A and K are some of the nutrients that may be found in abundance in dark leafy greens like spinach and kale. These greens are also a wonderful source of fiber. According to research, leafy greens also contain a particular sort of sugar that contributes to the formation of beneficial bacteria in the intestines.

You may cultivate the optimum gut microbiome by eating a diet rich in fiber and leafy greens. The gut microbiome is made up of the trillions of organisms that dwell in the colon.

Lean Protein

People who suffer from irritable bowel syndrome (IBS) or have sensitive bowels should focus on eating lean proteins and stay away from foods that are high in fat, including fried foods.

The consumption of foods that are high in fat can cause the colon to contract, and the high-fat content of red meat is just one of the many reasons to opt for healthier alternatives. Several specialists have found that eating red meat also promotes the development of bacteria in the colon, which produces substances linked to an increased risk of developing atherosclerosis.

Fruits With a Low Glucose Content

If you are someone who frequently experiences bloating and gas, you may want to consider cutting back on the amount of fructose, also known as the sugar found in fruit. Fructose is found in high concentrations in certain fruits like apples, pears, and mango.

Contrarily, berries and citrus fruits like grapefruit and oranges have a lower sugar content than other fruits, making them easier to tolerate and less prone to cause gas. Another fruit with low sugar and high fiber content is the banana. They also include a chemical called inulin, which encourages the formation of healthy bacteria in the digestive tract.

Avocado

Avocado is a superfood that is loaded with fiber and other nutrients, such as potassium, which both contribute to maintaining healthy digestive function. It is also low in fructose, which means that it is less prone to induce gas than other foods.

You need to be careful about how much you eat when it comes to things like almonds and avocados. You should eat them in moderation so that you don’t gain too much weight because they include a lot of fat in addition to a lot of nutrients.