Foods for Improving Digestion
Unhealthy eating, sleeping, resting and other bad habits as well as sedentary lifestyle and overuse of antibiotics result in worsening of digestive health, vermiculation, and increased amount of toxic substances in human body. As a result, one starts to feel bloated, heavy and becomes an IBS sufferer. GERD, heartburn and nausea come along as well. Consumption of certain foods, which improve vermiculation, helps to improve digestive health and clean body from toxic substances.
Let’s Eat Well to Make Our Body Happy
Fiber is an absolute must to consume, it makes wonders by cleaning stomach from harmful substances. It works as a ”brush” to remove all unnecessary waste from human body. Two kinds of fiber such as soluble and insoluble affect gastrointenstinal tract (GIT) in the following way:
Insoluble fiber cleans GIT up and prevents possible complications;
Soluble fiber helps to soften and gently evacuate stool.
25-30g of fiber should be consumed every day to ensure proper functioning of human body. Average person who does not adhere healthy dietary regimen gets twice as little fiber. Correct eating habits help to maintain healthy weight and lower likelihood of occurrence of the colon cancer, diabetes and heart diseases.
The following foods are rich in fiber:
Whole wheat bread; Bran, cereals, beans; Vegetables, root crops, fruits and berries; Nuts and seeds.
Each item in this list has own nutritional value.
Bread is the Staff of Life.
Whole wheat bread is very important as it feeds human body and helps to improve digestive health without gaining of extra weight. It is a great source of fiber, vitamins and minerals. Rye and bran breads are vital parts of healthy nutrition.
Bran, Cereals and Beans
Bran can be consumed in a form of bread or added to food. This is the leader among other fiber rich foods. For reference, 100g of bran contain 40-45g of fiber while beans and whole wheat bread contain only 9-13g and 8-9 of fiber, respectively.
Add spoonful of bran to salad, curd or yoghurt and your body will get required dose of silicon, which helps to lower cholesterol level and prevent likelihood of occurrence of the heart diseases. When consuming bran, one should remember to stay hydrated in order not to get constipated.
Be careful when consuming beans such as kidney beans, pea, chickpea and lentils which contain fiber, zinc and iron. This is because these products have a high nutritional value and can make one gassy and bloated.
Cereals are also rich in fiber that is why they should be consumed daily. Buckwheat and oatmeal, brown and black rice will make your stomach work like a clock.
Vegetables, Root Crops, Berries and Fruits
Vegetables are healthy, tasty, low in calories and cheap. This is a life saver as it contains a great amount of fiber, iron and beta-carotene. Salad leaves, green bell pepper, cauliflower, savoy, white and red cabbages as well as broccoli are all fiber rich. Cucumbers, radish, carrot and beet root are also worth of consumption. Glycemic index of the carrots and beet roots increases during heat treatment.
To diversify dietary regimen, one can safely consume berries, fresh and sun dried fruits. Raspberry, gooseberry, green apples, raisins, figs, dried apricots improve digestive health and prevent constipation. Salad named ”Brush” is a nice combination of root crops, fresh and sun dried fruits as it contains beet root, carrot, apple and raisins as well as prunes or dried apricots. However, sun dried fruits should not be consumed in large amounts as they have a very high nutritional value.
Nuts and Seeds
Nuts are very rich in nutrients, unsaturated fats and fiber. They can nicely complement salad, sauce, yogurt or curd. Nuts can be also consumed as a pure snack. Some seeds are also very advantageous for health. Sesame seeds are rich in vitamins and minerals such as A, С, Е, B, phosphorus, magnesium, iron and zinc, and organic acids. 100g of sesame seeds cover daily calcium requirement of human body. Flax seeds contain soluble and insoluble fibers at the same time, and they produce mucus that helps to treat gastritis, colitis, ulcers and dyspepsia.
Not by Fiber Alone
Apart from fiber, other foods can restore microbial population of GTI. Products containing live bifidus bacteria and lactobacillus help to improve digestive health, normalize microbial population of GTI, softly evacuate stool, prevent complications and strengthen immune system. Butter milk, baked yogurt, natural yogurt, and acidofilin are rich in useful bacteria, vitamins А and В. They promote absorption of vitamin D, improve overall health and boost up digestion. Fermented milk products prevent reproduction of pathogenic and septic bacteria and ensure proper functioning of the GTI.
State of human body, dietary regimen, set goals and individual taste preferences define the way in which certain foods improving digestive health are chosen and consumed. The most important condition is to maintain healthy eating regimen taking into account specific features of the products described above.
Video about foods for improving digestion