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20 foods that helps digestion
Did you know that digestion starts as soon as we put food in our mouths? The digestive system works in many steps in order to absorb the nutrients, calories, vitamins, fats, proteins and carbs our body needs. Eating foods that help digestion will not only improve your health but your overall well-being and make you feel good about your body, among many other benefits.
Problems like constipation, bloating, cramping, diarrhea and gas are very common, believe it or not, and the food you eat will surely make a big difference in helping to avoid these undesired digestive issues, or it can make the situation even worse.
In this article, we have prepared for you a list of 20 foods that help digestion, and by choosing to include them in your diet, you’re directly choosing to improve your digestive system and the way you feel after every meal. Take a look:
Yoghurt
Yoghurt is now very popular in western culture and an indispensable part of millions of people’s breakfast. It contains a bacteria called probiotics, which is already found in our digestive tract and helps improve digestion, as well as other issues like bloating and constipation.
Taking an extra amount of probiotics though yoghurt can make your digestive process easier. But remember, yogurt is not for everybody. Many people are lactose intolerant or allergic to milk and should be careful or avoid its intake completely.
Apples
Apples contain a soluble fiber called pectin, which has shown to slow down digestion and make you feel full for a longer period of time. For that reason it is highly recommended for people that want to lose weight.
The skin is also a good source of insoluble fiber, in that case, cellulose, which helps relieve constipation and can also be found in vegetables and whole grains.
Ginger
Ginger is a famous eastern ingredient with anti-inflammatory properties, as it contains compounds known as gingerols, which can also lessen general pain. It prevents nausea and is also used by many pregnant women to treat morning sickness. It also has anti-cancer properties and it accelerates the emptiness in your stomach, moving food to your small intestine faster. Drinking ginger tea is also a great thing to do when you’re sick.
Kiwi
Kiwi is a fruit that contains loads of vitamin C. A study published in 2021 by the American Journal of Gastroenterology has shown that people who eat kiwi everyday were relieved of their constipation due to an enzyme called actinidin, which helps process several types of protein. It is also a great addition to your fruit salad.
Açaí
This Brazilian superfruit is famously rich in antioxidants, which keep harmful substances and toxins from accumulating in our body. Considered to be a “natural cleanser”, Açaí contains a great amount of prebiotics, fibers which help probiotics in digestion. This fruit is very popular among athletes and people who look for a cleaner, healthier lifestyle. You can add it to your shake and mix with fruits and oatmeal and get an amazing digestion aid.
Whole Grains
Whole grains are associated with regulating heart blood pressure, lowering the risks of diabetes and heart diseases. Buckwheat, oatmeal, brown rice and quinoa are all rich in fiber and nutrients. Whole grains help digestion by giving bulk to stools and avoid the risk of constipation. Also abundant in prebiotics, we’ll see more about whole grains later in this article.
Beans
Beans are naturally rich in fiber, protein and many other important nutrients and vitamins, such as iron, magnesium and potassium. Some people may choose to avoid eating it because of fear of intestinal gas, but it shouldn’t be avoided! The gas in beans comes from fibers called oligosaccharides: non-digestible fibers. They’re healthy fibers that get fermented by beneficial bacteria in the colon, a process which creates gas. In that case, that’s a sign of a healthy gastrointestinal tract. Beans are inexpensive and easy to make, and should be eaten at least two times a week
Chia Seeds
Chia seeds also contain a great amount of fiber and work as prebiotics, helping probiotics in digestion and nourishing a healthy gut. They’re referred to as a superfood and are a great source of zinc, calcium and polyunsaturated fats. Studies have shown that Chia seeds also improve blood sugar levels in type 2 diabetes.
Papaya
Natural from central america and one of the best and most popular foods that help digestion, Papaya is a rich source of Vitamin A, vitamin E and Vitamin C. High in antioxidants and fiber, it contains two enzymes called papain and chymopapain, which helps with digestion by processing protein and reducing inflammation. Easy to eat, Papaya is a great food to start the day with.
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Beets
This purple root is another athlete’s favorite. Beetroot is known for its anti-inflammatory properties and it’s also rich in antioxidants and nutrients. Beetroot juice will also improve your heart and lungs performance during exercise, increasing blood flow to your muscles.
Salmon
Salmon is an easy fish to digest and one of the most popular seafood around. Rich in omega 3 fatty acids (a type of healthy fat that can reduce inflammation), salmon is one of the healthiest foods you can find and it’s a source of several B vitamins that help turn food into energy, such as B12, Niacin and Riboflavin. Studies have shown that B vitamins work to maintain good functioning of your nervous system and brain.
Peppermint
Present in people’s toothpaste, bubblegum and ice cream, peppermint is a great food for digestion. It works by calming down the muscles of the stomach and it improves the digestion of fats, that way, food goes through your stomach faster. Not only good for digestion, peppermint is also used to treat nausea, skin irritation and headaches. It also tastes great and refreshing.
Sauerkraut
So far we’ve seen that fiber is a great aid to the digestive processes, and as a great source of fiber, sauerkraut is on the top of the list of foods that help digestion. Low in calories and packed with probiotics, it improves your gut health and it’s great for people with constipation and diarrhea. Sauerkraut is also rich in sodium, so just like any other food, moderation is key.
Pineapple
This beautiful, juicy, south american fruit is linked to a bunch of health benefits. Packed with antioxidants, nutrients and vitamins, Pineapple is great for digestion. Containing great amounts of vitamin C, it is also the only known food that contains bromelain, a mix of enzymes that break down protein, making it easier for our body to digest and absorb it. Bromelain also has pain-relieving and anti-inflammatory properties, great for people with sinusitis or burn injuries.
Oats
Oats work wonders for your stomach. By choosing to add it to your breakfast, you’re ingesting healthy prebiotics (which boost the effects of probiotics) and promote a healthy gut. Oats contain soluble and insoluble fiber, helping minimize the risk of digestive issues and reducing inflammation. You can mix it with açaí, bananas, strawberry and have a super healthy meal to start your day.
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Broccoli
Broccoli is another vegetable that helps digestion through the works of antioxidants and fiber. Studies have shown that people who eat broccoli regularly are able to defecate more easily than others. It can also reduce inflammation in the colon and promote a healthy gut.
Sweet Potatoes
Incredibly nutritious, there are many ways of eating sweet potatoes. A great source of vitamins A, C and B6, sweet potatoes are rich in antioxidants and in soluble and insoluble fiber, promoting gut health while delaying the aging process. It’s just a great food that helps digestion and can be eaten anytime in breakfast, lunch or dinner, a great addition to your diet.
Mushrooms
Mushrooms are amazing at promoting gut health. Its polysaccharides act as prebiotics, feeding all beneficial microbes in our gut. This process creates nutrients such as vitamin K and short chain fatty acids. Mushrooms are also rich in protein, fiber and antioxidants.
Kimchi
Kimchi is a traditional food from South Korea that goes back more than two thousand years ago as part of Korean tradition. It is made by combining cabbage with garlic, ginger, fish sauce and chili pepper in a fermentation process in the ground. As a fermented food, it’s an excellent source of probiotics and helps reduce symptoms of Irritable Bowel Syndrome for example and other gastrointestinal issues. A great choice for maintaining a healthy gut.
Brown Rice
Brown rice is a great alternative to regular rice. With less carbohydrates and more fiber (insoluble fiber, in that case), it contains higher nutritional value and helps digestion by removing the bulk from intestines easily, making digestion more comfortable. Eating brown rice instead of regular rice is a simple choice that will benefit your digestion greatly!
Did you like reading this article? Check out our website for more information about nutrition and take a look at our products, it will benefit your health and it fits perfectly for people aiming for a healthier, cleaner, and natural lifestyle. Currently available in all Australian states, our Açaí comes in a 10kg, 7kg, 3,6kg, 1,7kg and 595g bucket. There are also grab and go options with banana and strawberry flavors. Wholesale Buyers receive 10% off on the first purchase.
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