Nourish Your Gut: Foods For Better Digestion

As soon as food enters the body through the mouth, the process of digestion begins. Fiber is essential for digestive health in general. If a person is not used to eating fiber, it may be good to increase the intake of fiber gradually. You can start consuming fiber from soluble fiber such as oatmeal, apples and bananas. Include about one serving of fiber in the diet every 4-5 days. Increasing fiber intake suddenly can be bad for digestion, along with consuming plenty of water, as it helps in removing stool along with fiber.

There are also some fruits rich in fiber. They also contain vitamins and minerals that are good for digestion, such as vitamin C and potassium. Apples, oranges and bananas are nutritious fruits that can help with digestion. Whole grain foods also contain high fiber which aids digestion. The body breaks down whole grains slowly, which helps control blood sugar levels. Many whole grains are easily available in the market, including brown rice and quinoa.

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Eating enough fat may be necessary for good digestion. Fat helps in feeling satisfied after meals and is often needed for proper nutrient absorption. Some research has shown that omega-3 fatty acids can prevent the growth of inflammatory diseases such as ulcerative colitis. Healthy fat foods include flax seeds, chia seeds, nuts, especially walnuts, fish like salmon, mackerel and sardines, which contain omega-3 fatty acids.

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Leafy green vegetables are rich in nutrients that aid digestion. These vegetables contain sulfoquinovose glucose, which can help strengthen digestion. Green vegetables are also a good source of magnesium, which can help relieve constipation by improving muscle contractions in the gastrointestinal tract. These include spinach, Brussels sprouts, broccoli and other leafy vegetables.

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Yogurt contains friendly bacteria known as probiotics, which are good bacteria. These can help with digestion. Probiotics can reduce bloating, constipation and diarrhea. Research shows that good bacteria help keep the intestine clean.

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Regular exercise is the best way to improve your digestion. Exercise helps food move through your digestive system, so walking after eating can help strengthen digestion. Do not lie down immediately after eating, as this slows down digestion. 

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