Best And Worst Foods For Digestion

food items good for digestion

Best And Worst Foods For Digestion

A healthy digestive system is an essential factor in one’s overall health. To keep it that way, it is required for you to have a diet that is balanced yet full of fiber.

The digestive system plays the most important part in the body, as it is not only responsible for the efficient digestion of the consumed food item, but it is also quite vital for the effective and efficient absorption of nutrients. To take care of your digestive health, you must fill your diet chart with nutrients such as fiber and protein which tend to boost the body’s metabolism. Another important aspect of a healthy digestive system is the avoidance of harmful food items.

To further ease your work, we have prepared a list containing these essential food items that’ll aid in healthy digestion, and also don’t forget to read along and find about the food items that you need to avoid.

Best Food Items For Healthy Digestion

The most important and compulsory nutrient for your digestive health is none other than fiber. Since it is harder to digest, the body tends to do an extra amount of work on its digestion, which in turn boosts the body’s metabolism and helps in the burning of calories.

1. Whole Grains

Whole grains are a rich source of dietary fiber. Whole-wheat, bread, oats, and brown rice are a few foods that’ll come in handy for the improvement of your digestive system. Not only that, but the quantity of dietary fiber present in these grains also proves to be quite beneficial for lowering the cholesterol level. However, if you are suffering from gluten intolerance, you must avoid wheat and instead go for its gluten-free alternatives.

whole grains cultivated
Whole grains are loaded with dietary fibers and boost gut health.

2. Quinoa

Quinoa is a gluten-free alternative for wheat that is known to have a lot of benefits apart from its high fibrous nature. In addition to being great for your digestive health, a moderate and healthy addition of quinoa into your diet can have positive effects on your blood sugar and cholesterol level. Quinoa, due to its many benefits, is often regarded as a superfood.

3. Banana

Though there is also a long list of fibrous fruits that’ll ensure healthy digestion upon their addition to your diet, banana appears to be one of the most important and abundant sources that you can easily get your hands on. Not only will the fibrous nature of bananas help you by stimulating the movement of the bowel, but its electrolytic and potassium content would help in energizing your day as well.

banana
Banana is a great source of protein and other minerals such as potassium, both of which are beneficial for your digestive health.

4. Chia Seeds

Considered to be an exceptional source of fiber, the work of chia seeds for the betterment of your digestive system is very similar to the work of probiotics. The consumption of these seeds helps in supporting the healthy growth of gut bacteria that is responsible for the effective absorption of the nutrients.

5. Fennel Seeds

Often added to the meal for its flavorful and minty taste, fennel sides can also provide you with an adequate intake of dietary fiber. Apart from their nutritional content, fennel seeds also contain some active plant compounds, which give them a certain anti-inflammatory property and lower the risk of digestive issues such as bloating and gas.

6. Papaya

The dietary fiber content of papaya is a much-needed nutrient for the breakdown of protein molecules present in your system. But most importantly, the presence of an active compound called papain, which itself is a strong digestive enzyme, makes it a great addition to your diet if you want to improve your digestive health.

papaya
The antioxidant content and the fibrous nature of papaya make it a great food for digestion.

7. Ginger

Ginger, for its various health benefits, has been a part of various ancient medicinal traditions throughout the world. Ginger’s fibrous and antioxidant nature has made it the topmost ingredient that your meal can have to make it digestion-friendly.  Some other benefits of ginger include lower cholesterol levels, lower sugar levels, and the prevention of blood clotting.

Related Reading:

Best Alternatives of Ginger That Can Replicate The Warm And Zesty Flavor

8. Leafy Vegetables

The combination of vitamin E and fiber would prove to be more than what you could ask for when it comes to your digestive health. Some examples of these digestion-friendly leafy vegetables are broccoli and spinach, both of which appear dark-green due to their nutrient-dense nature. These green vegetables also contain a significant amount of magnesium, a mineral that helps in the relaxation of the inner intestinal walls and eases bowel movement, thus improving digestion.

9. Apples

A dietary fiber known as pectin can be abundantly found in apples. This fiber is commonly broken down into friendly bacteria by the small intestine. Moreover, this same dietary fiber is responsible for adding bulk to the stool and stimulating bowel movement, thus lowering the risk of indigestion.

Related Reading:

Incredible Benefits of Apples to know

Worst Foods For Digestion

Incorporating items that are good for digestion won’t be the only thing that you have to do to improve your digestive health, cutting down on other harmful items is also something that you need to take into consideration. Here are some food items that you’ll need to avoid for that perfect metabolism:

1. Fried Foods

Fatty foods can prove to be disastrous for digestion. Oils, which are quite rich in fat, must be consumed in moderation and it must only accompany other nutrition-rich food items. Fried food, just like any other fatty food, tends to move the undigested waste through the system, which often causes diarrhea and other digestive issues.

deep fried food
Deep-fried foods are filled with fat and can adversely affect your health.

2. Citrus Fruits

Yes, despite their high fiber and antioxidants (vitamin C) content, loading up on citrus fruits might increase the level of acidity in your stomach, which could further lead to irritation and stomach ulcers.

3. Beans

Ever wonder why beans are often soaked in water for hours before being consumed? Well, the reason behind this is the complex sugar content of beans. Though they are rich in protein and fibers, both of which help in the promotion of digestive health, these items are also loaded with complex sugar. And since the body has no active enzyme that could break these complex molecules, the gut bacteria have to do the work. This results in the production of gas.

The Takeaway

The bottom line is that for every benefit that you want to experience, there is something that you’ll need to leave behind. In this case, you can say goodbye to everything deep-fried, but that doesn’t mean that your tastebuds would be out of flavor. There is a variety of ingredients at your disposal, all you have to do is an experiment.

Gaurang Joshi

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