Foods to improve digestion - the way to whole body health

The digestive system is one of the most complex systems in the human body. Excessive load or disruption of one of the organs of this system entails failures in the work of other organs and the entire body as a whole, as well as the occurrence of concomitant diseases.

Digestive problems are perhaps the most common in the modern world. Digestive system diseases are accompanied by such unpleasant symptoms as:

• nausea,
• vomit,
• bloating,
• belching,
• heartburn,
• pain in the epigastric region (stomach, pancreas, intestines),
• intestinal colic
• impaired fluid absorption (constipation, diarrhea), etc.

All this is the result of poor nutrition, when the body receives a huge amount of sweet and fatty foods and an insufficient amount of fiber needed to digest them.

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Foods that improve digestion

The diet and its quality play a big role. There are products to improve digestion, but we often carelessly give preference to fast food, which, unfortunately, leads to atrophy of important functions of the digestive system. In addition, fast foods, instant products, sweet carbonated drinks, chemical additives lead to thinning of the intestinal walls and the entry of harmful substances into the blood, accompanied by such symptoms of intoxication as loss of strength, headache, irritability, etc., i.e. they worsen the quality of life and our health.

In addition, there are many other causes of digestive disorders, such as low fluid intake during the day, lack of exercise, stress, certain diseases (low blood pressure, diabetes, etc.), side effects of medications, etc.

How can we reduce the load on the body during the consumption and digestion of food? Which products are good for digestion, and which ones should be avoided or limited? These questions have long been of concern to nutritionists. Having studied this topic thoroughly, they came to the conclusion that not all products are equally good for the body, some of them improve the functioning of the digestive system, while others, on the contrary, slow it down.

Light and heavy foods

Substances that slow down the work of the stomach and intestines include heavy digestive products, which are characterized by high caloric content and difficulty in digestion. Such products include baked goods made from premium flour, meat and meat products, semi-finished products, sweets, pies and cookies, fatty dairy products. Heavy products include some vegetables, fruits and berries: potatoes, corn, bananas, avocados, grapes. Nuts are considered heavy due to their caloric content.

Light foods for digestion, on the contrary, are characterized by a reduced amount of calories and ease of assimilation. These are mainly most vegetables, fruits and berries, as well as some types of meat (lean turkey, chicken, quail, veal), low-fat dairy products, etc.

But in order to divide products into 2 types, it is necessary to take into account not only the chemical composition, but also the method of cooking the products. The same product can be light when boiled or baked and heavy when fried. For example, a soft-boiled egg has a low calorie content and is digested much easier than scrambled eggs.

It is also important to consider the combination of products during meals. For example, a cutlet or milk without bread is digested easier and faster than with it, and especially with a bun, as in fast foods.

10 Essential Foods for Digestion

And yet, it is impossible to say with certainty that light products are products for improving digestion, and heavy ones are not. It is not about the calorie content, but about the presence and quantity of the main assistant of the digestive tract - fiber in the product. It is fiber that mainly contributes to the rapid and complete absorption of food and, in particular, nutrients.

Nutritionists identify 10 essential foods that aid digestion:

• Bran and wholemeal bread products.

In terms of their prevalence and availability, they occupy the first place among products for improving digestion. A significant amount of fiber, as well as vitamins and minerals, make whole grain bread an invaluable assistant for the digestive system. Rye bread is considered the most useful, which is often included in diets for normalizing digestion.

• Cereals.

Preference should be given to whole grains, which contain more vitamins and nutrients. Alternatively, you can use flakes. The most common and healthy breakfast option is oatmeal with fruit. A worthy replacement is cereal made from a mixture of grains, also rich in fiber and vitamins.

But the most useful product for the health of the digestive system is rightfully considered to be sprouted wheat, as a source of youth and renewal of the entire body.

• Legumes.

Beans, lentils, peas, and beans are not only rich sources of dietary fiber, but also valuable suppliers of minerals necessary for our body, such as zinc, iron, calcium, etc.

• Nuts and seeds.

Despite their high calorie content, they are an indispensable source of fiber, unsaturated fats and nutrients. The optimal consumption rate is 100 g per day.

• Pear.

The well-known sweet and tasty fruit gives not only pleasure, but also great benefits, thanks to the significant amount of fiber and vitamins in ripe fruits. It not only promotes digestion of food, but also has a fixing effect, which makes it comparable to medicines for intestinal disorders in the form of diarrhea. Pear is also useful for the pancreas, facilitating its work. Sugar in this amazing fruit is presented in the form of fructose, which does not require insulin produced by the pancreas for its absorption.

• Avocado.

An exotic fruit, generous in dietary fiber. A regular fruit contains approximately 12 g of fiber, which normalizes digestion. Avocado jam or puree improves microflora and bowel function, which is an excellent preventative for constipation.

• Flax-seed.

This inexpensive product has a number of useful properties. It contains two types of fiber: soluble and insoluble in sufficient quantities. Flaxseed oil is an excellent laxative, and the seeds themselves and products made from them can reduce cholesterol levels in the blood. The seeds are also useful for gastrointestinal diseases. Due to the large amount of mucus secreted when entering the body, flaxseed protects the walls of the esophagus and stomach from irritants, prevents the absorption of toxic substances. Flax seeds help remove undigested food residues and decay products, which helps improve the situation with constipation or obesity.

• Berries.

Blueberries, strawberries, gooseberries and raspberries are also famous for their good fiber content: 2.5 g and above. These are tasty and healthy products for improving digestion.

• Dried fruits.

Dried apricots, prunes, raisins, figs, dates, dried apricots, etc. have a beneficial effect on the intestines. They are recommended to be taken between meals.

• Green vegetables.

Leafy vegetables are not only a valuable source of insoluble dietary fiber, they also saturate the body with vitamins and minerals. But not only leafy vegetables are rich in fiber. Beets, many types of cabbage, radishes, cucumbers, zucchini, asparagus, carrots, celery are in no way inferior to their counterparts.

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Digestive Products for Constipation

Very often, digestive problems are accompanied by such an unpleasant symptom as constipation. Difficulties with defecation not only cause discomfort, but also cause irreparable harm to our body. Stagnant feces contribute to the stretching of the large intestine, and it, in turn, compresses other organs, which negatively affects their activity.

Harmful substances from feces (slags) enter the blood, poisoning the entire body. This leads to intense work of the liver, kidneys, lungs, glands and skin - secondary excretory organs. Working in an enhanced mode, they quickly wear out, immunity decreases and many different diseases arise, ranging from simple allergic reactions to dangerous oncological and cardiovascular diseases.

We conclude: we need to fight constipation to protect our body. But how to do it? First, change your lifestyle from sedentary to active. Then, reconsider your attitude to nutrition, giving preference to products that improve digestion. These products contain a large amount of fiber, which helps quickly digest food and remove processed products from the body.

Give preference to raw vegetables and fruits. In this regard, vegetables such as white cabbage, Brussels sprouts, cauliflower, carrots, beets, broccoli, and spinach are very useful. In some stomach diseases, eating raw vegetables is undesirable. In this case, you can use sauerkraut and carrots. Cauliflower, spinach, and beets are useful raw, baked, and boiled, the main thing is not to subject them to long heat treatment.

Of the fruits, it is better to choose apples, avocados, peaches, tangerines, grapes, and bananas. In this situation, it is better to eat pears with the skin.

Among dried fruits, prunes, raisins and dried apricots have a fairly strong laxative effect.

Many fruit and vegetable juices have a laxative effect in case of constipation: apple, plum and grape juice, asparagus, potato, cabbage juice, prune drink.

Include flaxseed in your diet. Ground flaxseed with milk is an excellent remedy for constipation.

Limit your consumption of white bread, giving preference to wholemeal flour products or bran loaves. Include bran products in your diet, which are now available in almost all stores. But do not forget that consuming fiber in large quantities requires increasing the amount of water you drink. In any case, water consumption should be at least 2.5 liters per day.

Forget about snacks and dry food. Soups, borscht, weak meat and vegetable broths are suitable food for you when constipated. Give up fast food and instant food, which only complicate the situation.

Don't get carried away with constipation medications. Digestive products help the intestines work actively to remove feces from the body, and medications simply do this work for them, which leads to addiction. Subsequently, the body simply cannot do this work on its own.

If you feel heaviness in your stomach during or after eating or you already have problems with your stomach and pancreas, include foods that contain digestive enzymes in your diet. This will help to quickly and efficiently process food and absorb the nutrients contained in it, improve intestinal microflora, strengthen the immune system, remove toxins and free radicals that damage human DNA, which leads to genetic disorders and the development of cancer.

There is a wide range of products containing digestive enzymes. We often consume them without thinking about their beneficial properties until we are bothered by health problems. But it is worth paying attention to them in advance, since most of our food leaves much to be desired.

So what foods will help our digestive system cope with the heavy load with ease?

• Fermented milk products: kefir and yogurt.
• Sauerkraut in its own juice.
• Live kvass (it can be easily prepared at home using rye bread).
• Apple cider vinegar (add it to salads, marinades, sauces).
• Kombucha (used as a drink).
• Sprouted wheat in the form of porridge.
• Exotic fruits: papaya, pineapple, avocado, bananas, mango.
• Various nuts, sesame, soy.
• Garlic, horseradish.
• Cowberry.
• Beef tripe.
• Malt.
• Cottonseed oil.
• Soy sauce.

As you can see, it is entirely within our power to help our body. Digestive problems often arise during holidays with an abundance of fatty and heavy food. Do not forget to include the above products in the menu, and the problem will be solved. If you suffer from gastrointestinal diseases, then products for improving digestion containing enzymes should always be present on your table.

And finally, let us dwell on a point that will be of interest to people suffering from excess weight and women who strive to always be slim and beautiful.

There are 3 main ways to combat excess weight:

• Through physical exercise.
• Through strict or gentle diets.
• Naturally, with the help of appropriate foods.

Let's dwell on the last method. Nutritionists recommend regulating your weight by eating foods to speed up digestion. This is not only tasty, but also healthy, as it does not create additional stress on the body. Such products improve metabolism and help burn fat, promoting weight loss and rejuvenation of the entire body.

Foods to improve digestion for weight management:

• Fermented milk products: yogurt, low-fat kefir, curdled milk.
• Drinks: coffee, quality green tea.
• Almond nuts.
• Turkey meat.
• Fruits, especially grapefruit, apples, kiwi, lemon.
• Spinach.
• Beans.
• Broccoli.

• Spices and seasonings: ginger, curry, cinnamon, black pepper, bay leaf, turmeric, nutmeg.
• Soy milk.
• Oat flakes, bran.

It turns out that for healthy eating and maintaining the body in a normal state, it is enough to eat the healthy foods we are used to and refuse harmful and heavy food. Then you won’t need any medications.

Eat right, eat foods that improve digestion, and you can avoid many health problems.