Updated: Dec 13, 2019
By Ashley Williams
Believe it or not, many people suffer from digestion issues. The only digestion issue that many people deem tragic is not having their usual bowel movement everyday or every other day. Contrary to the occasional constipation theory, there are other common digestion issues such as heartburn, Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), bloating, and even diarrhea. While some might think digestive issues cannot be fixed, good news, it can be fixed! But what causes digestive issues?
Poor diet, lack of sleep, stress, and being lactose intolerant are a few factors that cause harm to the digestive system. In some cases, there are people who have to take medication for issues as such. In other cases, however, healthy foods can be able to heal these common issues.
These 8 foods can help you on the road to a healthy digestive system:
“An apple a day keeps the doctor away” is true for many reasons, especially if apples are known for keeping a clean digestive system. Apples have lots of pectin in them, which is a soluble fiber for the body. They are key to helping an individual with issues of constipation and inflammation in the colon.
2. CHIA SEEDS
Chia seeds are ranked one of the most healthiest foods anyone can eat. With up to 40% of fiber in chia seeds, they work as a prebiotic to promote regular bowel movements. Chia seeds take it a step further supports healthy bacteria growth in your stomach to aid healthy digestive systems.
3. DARK, LEAFY GREENS
Dark and leafy vegetables such as spinach, kale, arugula, romaine lettuce, collard greens, chards, and Brussels sprouts are a few green vegetables that can surely wake up your digestive system. These vegetables are considered insoluble fibers, which means it does not dissolve in water so it adds a larger mass to your stool. The magnesium in these vegetables helps with constipation as well.
Eating yogurt with plenty of probiotics in each serving is a big plus. Probiotic is a healthy gut bacteria that improves your digestion so you can be confident to get rid of bloating and constipation. Depending on the yogurt you choose, it helps with lactose intolerance. Not all yogurts are made the same, however. There are some yogurts that have “live and active cultures” with plenty of healthy probiotics and there are some that are only for taste. Be sure to choose wisely for the health of your digestive system.
Since we talked about yogurt, kefir has the same benefits along with great bonuses. Kefir comes from a “kefir grains” and then it is turned into a milky substance. There has been comparison with kefir and yogurt but kefir has a less thicker substance than yogurt with much more percentages of active cultures. Kefir decreases the inflammation in the gut as well.
6. WHOLE GRAINS
If you want high fiber, just eat a bowl of oats made from whole wheat and you will feel the rumbling later on. Do not be fooled by false advertisements with whole grains. Remember that whole wheat has the full kernel with the bran, endosperm, and germ. Examples of other whole grains are quinoa, brown rice, farro, barley, and popcorn.
Whether you are eating strawberries, blueberries, raspberries, or blackberries, you are getting the full effect of a high fiber snack. Berries are known for reducing inflammation in the digestive tract for a better way to have a bowel movement.
“Beans, beans; they’re good for your heart. The more you eat ’em, the more you fart.” (Childish, I know.) Beans are soluble and insoluble fibers so you will be very full but also, you will not feel the constipation arise. The skin and the meat of the beans both burst with nutrients so make sure you are having your share of beans.
Starting with these 8 foods every week will help you to a new start of a healthy gut and better digestion. A healthy digestive tract overall helps you to eliminate toxins and to be able to enjoy better health. Be sure to do your research and think about the next steps towards a healthy gut.