Introduction | Common digestive issues | Foods to improve digestion | How to improve digestion: activities | Recipes | Key Takeaways
Introduction
Gut health is a primary player in the human ecosystem. It can directly impact everything from muscular to mental health. What’s more is that it relies on a delicate balance to stabilise the gut microbiome- often called the second brain of the body (Source). It is thus important to take good care of your gut and to trust it when it leads you to a blog on foods to help digestion! Want to know how to improve digestion? Read on!
Common digestive issues
Tackle these by partaking foods to improve digestion -
- Indigestion: disruption of the normal digestive process results in difficulties in processing food in the stomach. The indigestion causes range from inefficient diet, poor eating practices to foods that cause indigestion like undercooked or poorly-prepared food. .
- Acidity, gas, bloating: digestive imbalances can lead to an accumulation of acid or gas- leading to discomfort and pain. Causes range from an unhealthy balance of fatty/ gassy/ spicy food in the diet, large gaps between meals and poor eating practices.
- Constipation and diarrhoea: difficulty in passing stool characterise constipation. Loose watery stools or frequent bowel movements characterise diarrhoea. Constipation causes include inadequate fibre intake and dehydration while diarrhoea causes include viral/bacterial infections, dietary intolerances or medications.
- Irritable Bowel Syndrome (IBS): Speaking of dietary intolerances, we have IBS. Various triggers include stress, certain foods, hormonal changes, medications, lack of physical activity, changes in routine, and genetic factors. It can cause all other issues as a reaction to the triggers. Irritable indeed!
Foods to improve digestion
Tips for digestion are the need of the lunch hour. Here’s some essential nutrients for a balanced diet.
Fibrous Food
Foods that contain fibre are essential for the diet. They aid digestive health by combating indigestion causes, promoting regular bowel movements, preventing constipation, and supporting the overall functioning of the digestive system. They are thus, constipation relief foods!
Foods that contain fibre include -
- Whole grains like oats, quinoa, brown rice.
- Fruits good for digestion like apples, oranges, berries, pears.
- Vegetables good for digestion like broccoli, carrots, spinach.
- Chickpeas and sweet potatoes
- Nuts and seeds like almonds, chia seeds, flaxseeds.
P.S. A healthy snack: popcorn (air-popped or lightly salted).
Probiotic Power
Benefits of probiotics- supports digestion by promoting a healthy balance of beneficial bacteria in the gut, which enhances nutrient absorption, improves bowel regularity, and strengthens the immune system.
Benefits of probiotics can be found in -
- Curd and buttermilk.
- Kombucha, a fermented drink made with tea and sugar- a great vegan alternative..
- Probiotic supplements - the easy way to include and foster healthy bacteria in your diet! These may come in the form of probiotic drinks or capsules and gummies.
Try out the delicious mixed berry flavoured Probiotics Gummyhugs from The Co Being that improves the gut immune system and provides diarrhoea and constipation relief naturally!
P.S. Vegetables good for digestion include garlic, onion and beans that are prebiotics that support the gut microbiome.
Fruits good for digestion: Enzyme Edition
Beyond fibre, some fruits contain beneficial enzymes. These foods to improve digestion include -
- Pineapple+Papaya: Contain bromelain and papain respectively that help break down proteins.
- Avocado: Contains lipase, which helps with the digestion of fats.
- Mango: Contain amylase, which assists in breaking down carbohydrates.
- Ginger for digestion: Contains zingibain, which helps break down proteins.
P.S. Aloe for digestion is a great way to aid in constipation relief naturally!
How to improve digestion: activities
Beyond partaking in foods to improve digestion, maintaining a good sleep cycle, drinking plenty of water, consistent meal times, portioning meals and most importantly - realising that food is fuel, go a long way in the upkeep of gut health.
Tryout the Got Gutsy Supplements for Gut Health from The Co Being to complement your healthy digestive practices from within!
Also, make sure to incorporate some exercise for good digestion.
Meditation, as per reports (Source) is key for gut health because stress can be a trigger for issues that can be avoided with focused meditation.
Exercise for good digestion is important! Yoga has specific asanas that target good gut health and regular practice can aid with good gut gains (Source).
Recipes: Foods to improve digestion
There is no remedy that can match the power and effect of our beloved grandma’s recipes. Not only will they be a quick and easy fix, but also be extremely efficient and beneficial. Here are some foods to help digestion that include remedies passed down from generation!
1. Ginger-TurmericBlend: This potent combination of turmeric and ginger for digestion will do wonders. Simply blend a teaspoon of ground turmeric with an inch of grated ginger, some honey and a banana in your milk of choice! Enjoy!
Tryout the Curcumin and Ginger Gummyhugs by The Co Being to enhance digestion and immunity in gummy bear form!
2. Ajwain and Cumin Seed Water: Ajwain seeds, also known as carom seeds, and cumin seeds are popular Indian remedies for digestion. Boil 1 teaspoon of ajwain seeds and 1 teaspoon of cumin seeds together in a cup of water for 5 minutes. Strain the mixture and drink it warm or at room temperature. This combination helps alleviate indigestion, gas, bloating, stomach cramps, and overall digestive discomfort.
3. Ginger and Lemon Tea: Prepare a soothing drink by combining the benefits of ginger and lemon for digestion. Grate 1 teaspoon of ginger and squeeze the juice of half a lemon into a cup of warm water. Mix well and drink this concoction to promote digestion, alleviate bloating, and boost overall gut health.
Key takeaways
- Gut health is crucial for overall well-being, and maintaining a balanced gut microbiome is important. Foods to improve digestion play a key role in maintaining a healthy gut.
- Common digestive issues include indigestion, acidity, gas, bloating, constipation, and diarrhoea.
- Foods to improve digestion include fibre-rich foods, probiotic-rich foods and fruits with digestive enzymes.
- Practising digestion-boosting activities in addition to ingesting foods to improve digestion is equally important!