Digestive health is not something that is paid a lot of attention, until problems arise that is. However, instead of trying to remedy the issue after something has gone wrong, it is better to take proactive steps beforehand.
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This can be done easily by simply eating a healthy, balanced diet. By incorporating the following foods and drinks in your diet, you can stay on track in regards to digestive health.
Starches
1. Sweet Potatoes: As sweet potatoes are high in fiber, they can help you become more regular and prevent constipation, which is good for your digestive system.
2. Green Peas: These are also great for inhibiting digestive problems as they encourage frequent bowel motions.
3. Potatoes: Protect yourself from colon cancer and experience regular bowel movements thanks to the high levels of dietary fiber in potatoes.
Fruits
4. Prunes: Constipation can cause hemorrhoids, which can be avoided with prunes thanks to their high fiber content. In addition, they will also help you feel full for longer.
5. Limes: Thanks to their scent, limes stimulate saliva production, which in turn aids digestion. Limes also stimulate the digestive system by increasing the secretion of digestive juices. Their acidity will also help to ease the effects of constipation.
6. Watermelon: Not only are watermelons nutrient-dense, but they have a high water and fiber content. This promotes regularity and keeps the digestive tract healthy.
7. Bananas: Potassium is important for smooth muscle function, which makes bananas great for keeping your digestive tract healthy. The insoluble fiber in bananas also helps to move food smoothly through your digestive tract.
8. Strawberries: Eat strawberries to detox your body from the effects of refined fats, sugar and other toxins found in many fast foods. Strawberries also promote digestive regularity, and studies, performed on rats, even indicate that they can help reduce the harm caused by alcohol to the stomach.
9. Grapefruit: Protect yourself against cancers in the digestive system through the anti-cancer agents that are contained in grapefruit. It is also a good source of fiber and contains other nutrients for optimizing digestion.
10. Avocados: Easy to digest, rich in fiber and full of healthy monounsaturated fats. These are just some of the benefits offered by avocados. This fruit is also helpful for maintaining a healthy mucosal lining in your gastrointestinal tract.
Dairy
11. Yogurt: Your gastrointestinal tract has flora which keeps it healthy, and eating the right types of yogurt can help to replenish these. Be on the lookout for yogurts that are listed as containing live and active cultures to reap this benefit.
Fats
12. Eggs: For an excellent source of protein, don’t miss out on eggs. Eggs also have plenty of amino acids, which are easily digested.
13. Coconut Oil: Because coconut oil is a rich source of medium chain fatty acids, it is much easier absorbed by the digestive tract than longer chain fatty acids. They also help with the absorption of other nutrients as well.
14. Butter: For a good source of dietary butyrate look no further than butter. Not only is butyrate anti-inflammatory, but it can also help protect the digestive system. The protection against gastrointestinal infections offered by butter is especially vital for the very young or elderly.
Spices
15. Ginger: As it is a carminative, ginger is able to get rid of excessive gas in the digestive system and also has a soothing effect on the intestinal tract. This is why ginger has a long history of offering relief from stomach pain and discomfort.
16. Cinnamon: Not only can cinnamon assist in breaking up intestinal gas, but it is also able to stimulate a weak digestive tract. Cinnamon will also prevent excess stomach gas from building up, and thanks to its antimicrobial properties can help safeguard you against stomach ailments.
17. Turmeric: Bile plays an important role in food digestion, and turmeric stimulates the bladder, which releases bile. Furthermore, turmeric helps improve absorption in intestines and even promotes intestinal flora.
18. Sage: Another spice with anti-inflammatory properties for the stomach is sage. This is thanks to the rosmarinic acid it contains, which can prevent gastric spasms. Sage is also able to reduce the occurrence of gastritis and diarrhea.
Proteins
19. Crab: In addition to being a great source of very digestible protein, crab also contains plenty of riboflavin. This vitamin plays an important role in how the digestive tract absorbs iron.
20. Bone Broth: You’ll find that bone broth contains hydrophilic colloid, which supports proper digestion through its ability to attract and hold liquids such as digestive juices. It also has plenty of minerals that are easy to absorb, such as magnesium, calcium and glucosamine.
21. Chicken: Along with plenty of minerals such as zinc, selenium and iron, chicken is also a lean source of protein.
Non-Starchy Vegetables
22. Bell Peppers: Since they are rich in fiber, bell peppers can help the digestive system to work more efficiently. As they help to keep you full, it will also prevent you from overeating and causing weight gain or digestive issues.
23. Cabbage: Eat cabbage in a fermented form such as kimchi or sauerkraut to get the most benefits for your digestive system. You’ll find that it is full of probiotics and also enough fiber to keep you regular. In addition, cabbage can help prevent constipation, as it contains plenty of water content along with the fiber.
24. Broccoli: To keep your stomach lining healthy add broccoli to your diet. This is because it contains sulforaphane, which is great for keeping certain types of stomach bacteria under control. Of course, broccoli also has a high fiber content, so it helps to keep you regular.
25. Asparagus: One of the biggest benefits asparagus offers for digestive health is its inulin content. This special dietary fiber is a prebiotic, which does not get broken down and digested before reaching the large intestine. This allows it to help with nutrient absorption and even help to reduce the risk of colon cancer by nurturing certain bacteria.
Drinks
26. Green Tea: Its ability to reduce intestinal gas is one of the reasons why green tea is known for being a digestive stimulant. It also contains epigallocatechin-3-gallate, which aids i
n the reduction of inflammation in the gastrointestinal tract. Studies have shown that unfractionated green tea is a very good way to prevent gastrointestinal disorders.
27. Mineral Water: The sulfates in mineral water are what make it so good for helping to promote healthy digestion. Sulfates are able to stimulate the release of important enzymes from the pancreas for proper food digestion. Without proper sulfate levels, issues such as constipation, bloating or diarrhea can result.
28. Herbal Tea: Herbal teas are available in a variety of flavors, and many are beneficial to your digestive health. For example, ginger tea is good for relieving digestive problems, while chamomile tea has anti-inflammatory and anti-spasmodic properties. Peppermint tea, on the other hand, can assist your stomach with gas-related problems. Then there is senna tea, which can provide relief from constipation due to its laxative properties.
