11 Low price Foods that will improve your Digestion
The digestion process is an intricately choreographed ballet during which your body performs the many steps needed to break down the food you eat and unlock the vitamins, minerals, calories, fats, and proteins you need — and then efficiently clean sweep the rest. Most people don’t contemplate these inner workings unless they’re not going smoothly, but you can proactively take steps to avoid problems.
Did you know that the health of your gut could actually be a window into the rest of your health? In recent years, research has linked what’s happening along your digestive tract to a number of health outcomes—from inflammation, autoimmune disorders and skin conditions to type 2 diabetes and brain health. It’s no wonder that gut health has become such a focus in the world of wellness.
In this article, we list foods that are good for the digestive system. We also cover which ones to avoid.
1. Wheat
Wheat is a staple food for many families worldwide. When consumed as a wholegrain, it is a source of multiple nutrients and dietary fibers. Your body needs at least 25 grams of fiber daily. Wheat is high in fiber which aids in the smooth functioning of the digestive system. The fiber in wheat adds bulk to the stool and can reduce constipation, and act as prebiotics and help feed healthy bacteria to the gut.
2. Ginger
Ginger contains compounds called gingerols, which block pro-inflammatory compounds and can lessen pain. Ginger is also a great remedy for gastrointestinal upset and nausea, plus it has anti-cancer properties and is a fabulous food to eat when you’re sick.
A simple, digestive-friendly way to enjoy ginger is grating it fresh into hot water with lemon and a bit of raw honey.
3. Apples
Apples are a rich source of pectin, a soluble fiber.
Pectin bypasses digestion in your small intestine and is then broken down by the friendly bacteria in your colon.
It increases stool volume and is therefore commonly used to resolve constipation and diarrhea. It has also been shown to decrease the risk of intestinal infections, as well as inflammation in the colon
4. Papaya
Papaya contains a digestive enzyme called papain that helps break down protein fibers and assist in the digestive process. The fruit is also known to ease symptoms of irritable bowel syndrome, bloating, and constipation. Due to its gastrointestinal capacities, papaya is also used as the main enzyme in digestive supplements.
5. Bananas
Bananas, especially those that are less ripe, contain resistant starch, which can feed the good bacteria in your gut, improving the gut microbiome. As they get riper, the resistant starch turns to sugar, but some beneficial starch remains. Bananas are such a versatile fruit, so get creative with how you eat them—for breakfast, as a pre-workout snack or dipped in chocolate or nut butter for dessert.
6. Water
so we know this isn’t technically a food, but we couldn’t ignore the importance of hydration when it comes to healthy digestion. “Fluids work to help break down the food you eat so your body can absorb those nutrients to keep you in good health,” says Oswalt. Water and fiber work together to help keep you regular. “Fiber pulls the fluid into the colon to help produce softer, bulkier stools that are easier to pass,” explains Oswalt. Sometimes if people increase fiber intake too quickly and don’t drink enough water, they can struggle with digestive symptoms as well. So, drink up! Don’t love plain water? Try adding in fresh fruit, citrus or some herbs for a flavor boost.
7. Kiwi
The tiny kiwi is loaded with minerals and nutrients which are very good for your gut health. It contains vitamins C and E, linolenic acid, magnesium, potassium, actinidin, fatty acids and pepsin which are good for you digestive health. Pepsin is particularly very healthy for maintaining the proper health of your gastrointestinal processes.
8. Lemon
Lemon is a good source of vitamin C and water helps facilitate digestion. When you combine the two, they make into a very good concoction to relieve digestive problems. Mix lemon juice with lukewarm water and have it every morning.
9. Pineapple
A compound found in pineapple called bromelain helps us to better digest proteins, which reduces indigestion and acid reflux. It dampens inflammation and pain as well and can address the effects of diarrhea caused by certain pathogens like E. coli. You can enjoy pineapple on its own, or blend it into an anti-inflammatory smoothie or smoothie bowl. Ensure you include some of the pineapple stem too, as that is where much of the bromelain is concentrated.
10. Cucumber
Cucumbers are rich in fiber besides nutrients and minerals like calcium, folate, fat, C vitamins and erepsin, a protein which is very effective in ensuring proper digestion. They are good for providing relief from stomach problems such as gas, acidity, heartburn and even peptic ulcers.
11. Leafy Greens
Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.
Eating a lot of fiber and leafy greens allows you to develop an ideal gut microbiome — those trillions of organisms that live in the colon.
Some foods and drinks increase the risk of bloating, heartburn, and diarrhea. Try to avoid them Examples of these include:
- artificial sweeteners, such as sugar alcohols
- carbonated beverages or sugar sweetened drinks
- refined carbohydrates, such as white bread
- alcohol
- milk or white chocolate
- foods high in saturated fats, such as cheese and cream
- coffee and other drinks containing caffeine
- spicy foods, such as some types of curry
- greasy foods, such as pizza
The Bottom Line
A diverse, plant-rich diet is the best way to support healthy digestion. But adding these specific foods may give your gut a little extra boost. It’s also important to remember that “gut health isn’t just about what you eat. Sleep, stress and exercise can each have a big impact too,” says Rossi. So, take into account your entire lifestyle and make sure to tackle sleep, stress and movement, in addition to food, for the best digestive health.
