The 19 Best Foods to Improve Digestion

The digestive tract plays a full of life character in your health, as it ’ s responsible for absorbing nutrients and eliminating pine away. unfortunately, many people suffer from digestive problems like bloating, cramping, gasoline, abdominal pain, diarrhea and constipation for a variety of reasons.

Certain conditions, such as cranky Bowel Syndrome ( IBS ), Gastroesophageal Reflux Disease ( GERD ), Crohn ’ sulfur Disease, diverticulitis and heartburn, can put you at risk for more hard digestive issues. however, even a healthy person can experience digestive problems due to things such as a lack of fiber or probiotic-rich foods in their diet. here are the 19 best foods to improve your digestion.

1. Yogurt

parcel on Pinterest yogurt is made from milk that has been fermented, typically by lactic acid bacteria. It contains friendly bacteria known as probiotics, which are good bacteria that live in your digestive tract and can help improve digestion, keeping your gut healthy ( 1, 2 ). While probiotics naturally occur in your gut, boosting your consumption through foods like yogurt can ease digestion ( 1, 3 ). Probiotics can help with digestive issues, such as bloat, stultification and diarrhea. They have besides been shown to improve the digestion of lactose, or milk sugar ( 2, 4 ). however, not all yogurt contains probiotics. When shopping, be indisputable to look for “ live and active cultures ” on the package .

Summary Yogurt
contains probiotics, which can aid digestion by promoting healthy bacteria in
your digestive tract .

2. Apples

Apples are a rich source of pectin, a soluble fiber. Pectin bypasses digestion in your belittled intestine and is then broken down by the friendly bacteria in your colon ( 5 ). It increases stool volume and is consequently normally used to resolve constipation and diarrhea. It has besides been shown to decrease the hazard of intestinal infections, vitamin a well as inflammation in the colon ( 5, 6 ) .

Summary The
pectin found in apples helps increase toilet bulge and drift through your
digestive tract. It may besides decrease inflammation in your colon .

3. Fennel

Fennel, a implant with a pale bulb and long green stalks, is used to add season to food. Its fiber capacity helps prevent stultification and improves regularity in your digestive tract ( 7, 8 ). Fennel besides contains an antispasmodic agent that relaxes the politic muscles in your digestive tract. This action can reduce veto digestive symptoms like bloat, flatulence and hamper ( 9 ) .

Summary Fennel ’ s
fiber content and antispasmodic agent can improve digestion by limiting some
negative gastrointestinal symptoms .

4. Kefir

Kefir is a civilized dairy intersection made by adding kefir “ grains ” to milk. These “ grains ” resultant role from mixing yeast and bacteria with milk and appear to have digestive benefits. Like the probiotics in yogurt, kefir ’ s cultures aid the digestion of lactose, decreasing some of the negative side effects associated with lactose intolerance such as bloat, cramping and gasoline ( 10, 11 ). In multiple studies, kefir caused an addition in healthy, digestion-improving gut bacteria and a coincident drop in harmful bacteria ( 12, 13 ). Kefir consumption has besides been associated with decrease inflammation in your intestine, far enhancing the digestion process ( 12 ) .

Summary Kefir ’ s
unique component — “ grains ” made from yeast and bacteria — appear to improve
digestion and decrease inflammation in your gut .

5. Chia Seeds

Chia seeds are an excellent source of character, which causes them to form a gelatin-like kernel in your stomach, once consumed. They work like a prebiotic, supporting the growth of healthy bacteria in your intestine and therein contributing to healthy digestion ( 7, 8 ). Their fiber message besides helps promote intestine regularity and goodly stools .

Summary The
fiber message of chia seeds can assist digestion by promoting the growth of
probiotics in your intestine and keeping you regular .

6. Kombucha

Kombucha is a sour tea. It ’ s made by adding particular strains of bacteria, boodle and yeast to black or green tea, then undergoing zymosis for a week or more ( 14 ). A gorge of probiotic bacteria is produced during the zymosis work, which can improve digestive health ( 15 ). What ’ s more, some research in mouse has shown that kombucha may contribute to the healing of stomach ulcers ( 16 ) .

Summary Kombucha ’ s
ample probiotic contented improves digestion and gut health. The beverage may besides
help heal stomach ulcers .

7. Papaya

The juicy tropical fruit papaya contains a digestive enzyme called papain. It assists during the digestive summons by helping break down protein fibers. While not required in your diet, it can aid the digestion of protein ( 17 ). papain may besides ease symptoms of irritable intestine syndrome ( IBS ), such as stultification and bloat ( 18 ). It ’ south normally used as the main enzyme in digestive supplements due to its gastrointestinal capacities .

Summary Papaya
contains papain, which is a potent digestive enzyme that contributes to the
healthy digestion of proteins. It may besides relieve IBS symptoms .

8. Whole Grains

Grains are the seeds of grasslike plants called cereals. To be classified as a whole granulate, it must contain 100 % of the kernel including the bran, source and endosperm. popular fiber-packed whole grains include oats, quinoa, farro and products made from whole wheat. The character found in these grains can help improve digestion in two ways. first, fiber helps add bulk to your toilet and can reduce constipation ( 19 ). Second, some grain fibers act like prebiotics and help feed healthy bacteria in your gut ( 20, 21 ) .

Summary Due to
their high roughage contentedness, unharmed grains can support healthy digestion by adding
bulk to your stool, reducing stultification and feeding your healthy gut
bacteria .

9. Tempeh

Tempeh is made from ferment soybeans. Fermentation breaks down sugars through bacteria and yeast. During the agitation process, an antinutrient in soybeans called phytic acid is broken down. Phytic acid can interfere with the absorption of certain nutrients. frankincense, the agitation process improves the digestion and absorption of those nutrients ( 22 ). Fermented foods such as tempeh are a good source of probiotics. Remember that probiotics create a protective line in your intestines to shield them from harmful bacteria ( 23, 24 ). Studies have found that probiotics help alleviate IBS symptoms, prevent diarrhea, decrease bloat and improve regularity ( 25, 26 ) .

Summary Tempeh ’ s
zymosis work and probiotic content can decrease negative digestive
symptoms, arsenic well as improve food absorption by breaking down the
antinutrient phytic acid .

10. Beets

Beetroot, differently known as beets, is a adept informant of fiber. One cup ( 136 grams ) of beets contains 3.4 grams of character. Fiber bypasses digestion and heads to your colon, where it feeds your healthy intestine bacteria or adds bulk to your stool — which both improves digestion ( 27, 28 ). A few popular ways to eat beets include roasted, interracial in a salad, pickled or blended into a smoothie .

Summary Beetroot ’ s
nutrients can help improve digestion by helping feed friendly gut bacteria and
adding bulk to your stool .

11. Miso

normally consumed in miso soup, miso is made by fermenting soybeans with salt and koji, a type of fungus. Miso contains probiotics that, like other fermented foods, help improve digestion by increasing the good bacteria in your gut. The probiotics in miso can besides help reduce digestive issues and overwhelm intestinal illness like diarrhea ( 29 ) .

Summary Miso ’ s
probiotic capacity makes it helpful for reducing digestive issues and overcoming
intestinal illness like diarrhea .

12. Ginger

Ginger is a traditional ingredient in Eastern music that helps improve digestion and prevent nausea. many meaning women use it to treat dawn sickness ( 30, 31 ). From a digestion point of view, this yellow etymon has been shown to accelerate gastric empty ( 32, 33 ). By moving food from your digest to your little intestine immediate, ginger reduces your hazard of heartburn, nausea and stomach discomfort .

Summary Ginger
appears to expedite food ’ second motion through your stomach, easing certain side
effects associated with slow digestion. It has besides been used to treat nausea,
including dawn illness during pregnancy .

13. Kimchi

Kimchi, normally made from sour pilfer, can besides comprise early sour vegetables. It contains probiotics that help with digestion and promote the growth of adept bacteria in your colon. The longer kimchi ferments, the higher the assiduity of probiotics ( 3, 25 ). Kimchi besides contains fiber, which can add bulk to your stool and promotes intestine health .

Summary Kimchi
contains probiotics and fiber that improve digestion and promote intestine health .

14. Dark Green Vegetables

fleeceable vegetables are an excellent source of insoluble fiber. This type of fiber adds bulk to your toilet, quickening its pace through your digestive nerve pathway ( 7 ). green vegetables are besides a good source of magnesium, which can help relieve stultification by improving muscleman contractions in your gastrointestinal nerve pathway ( 34, 35 ). Some of the most coarse dark green vegetables that provide this profit are spinach, Brussels sprouts, broccoli and early leafy greens. In summation, a 2016 cogitation revealed an unusual sugar found in fleeceable leafy vegetables that feeds good bacteria in your catgut. This carbohydrate is thought to aid digestion while besides impairing some of the bad bacteria that can cause illnesses ( 36 ) .

Summary Green
vegetables play a role in healthy digestion by providing fiber and magnesium to
your diet, american samoa well as feeding good bacteria in your intestine .

15. Natto

Like tempeh, natto is made from ferment soybeans. typically consume plain, some popular toppings for natto include kimchi, soy sauce, green onion and raw eggs. It can besides be eaten with cook rice. Natto contains probiotics that serve as a defense mechanism mechanism against toxins and harmful bacteria, while besides increasing healthy gut bacteria that improve digestion ( 37, 38 ). interestingly, one gram of natto contains about as many probiotics as a unharmed serve of other probiotic-rich foods or supplements, such as six ounces ( 170 grams ) of yogurt ( 39 ). Its fiber content besides improves the regularity of stools and reduces constipation .

Summary Natto ’ s
rich probiotic content can aid gastrointestinal health and digestion, improving
the regularity of stools and reducing stultification .

16. Sauerkraut

Sauerkraut is made from chopped pilfer that is fermented with lactic acerb. ascribable to agitation, it contains probiotics. inquiry suggests that a half-cup ( 71-gram ) serve of sauerkraut may contain up to 28 distinct bacterial strains that help your intestine by feeding good bacteria ( 40, 41 ). In addition, sauerkraut ’ s generous helping of enzymes break down nutrients into smaller, more easily digestible molecules ( 41 ) .

Summary Sauerkraut
is a rich people beginning of probiotics and contains enzymes that help with digestion by
breaking down nutrients into more easily digestible molecules .

17. Salmon

Salmon is an excellent reservoir of omega-3 fatty acid fatty acids, which can help reduce inflammation in your body ( 42, 43 ). People with incendiary intestine disease, food intolerances and early digestive disorders frequently have ignition in the gut. omega-3 fatty acid fatso acids may help reduce this ignition and thereby improve digestion ( 44, 45 ) .

Summary The
omega-3 fatty acid found in salmon may reduce inflammation in your gut, therefore improving
your digestive process .

18. Bone Broth

Bone broth is made by simmering the bones and connective tissues of animals. The gelatin found in bone broth derives from the amino acids glutamine and glycine. These aminos can bind to fluid in your digestive tract and help food pas more easily ( 46 ). Glutamine protects the operation of your intestinal wall. It has besides been shown to improve the digestive discipline known as leaky gut, a well as early incendiary intestine diseases ( 46, 47 ) .

Summary The
gelatin found in bone broth can help improve digestion and protect your
intestinal wall. It may be utilitarian in improving leaky intestine and early incendiary
intestine diseases .

19. Peppermint

peppermint, separate of the genus Mentha, grows normally throughout much of the universe. Peppermint anoint is made from the essential oils found in red gum leaves and has been shown to improve digestive problems. The oil contains a compound called menthol, which may ease symptoms of IBS, including bloat, digest discomfort and intestine movement issues ( 48, 49 ). The oil appears to have a restful effect on the muscles of your digestive tract, which may improve digestion ( 49, 50 ). Peppermint petroleum can besides ease indigestion by accelerating the food ’ sulfur motion through your digestive arrangement .

Summary Peppermint
has been shown to improve digestion. It can alleviate IBS symptoms and push
food more promptly through your digestive nerve pathway .

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. Fiber-rich foods, such as solid grains, black green vegetables and chia seeds, besides play a function in digestion by helping food move through your system more easily or cursorily.

If you ’ re seeking relief for your digestive woes, consider adding some of these 19 foods to your diet .

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