Your digestive health can tell a lot about your overall health. And most of the time, momentary disabling conditions that can hamper our daily work can stem from digestive issues and problems such as constipation, diarrhea, bloating, irritable bowel, nausea, food intolerance and celiac diseases.
Changing your diet and going for foods that are gut friendly can be the next big thing you can do for your tummy and healthy digestion. What are those known foods?
Gut Friendly Foods
Foods are not all equal when it comes to nutrients rendered for the gastrointestinal benefits given.
Food Group 1 – Food that can beat Disease
The first food group involves food that is rich in fibre, citrus and green leafy vegetables. Fibre helps protect us against cancer hence it is very beneficial to decrease the risk of esophageal and gastric cancer.
Fiber also can keep constipation away. Examples of food filled with fiber include whole grains, spinach, cauliflower, carrots, wheat bran, apples and broccoli. Beans, figs and pears are also fiber rich. Pairing fiber rich food with lots of water can prevent gas, cramping and bloating.
Green and yellow vegetables are rich in carotene, vitamin C and E and folate, another group which can prevent stomach cancer. Citrusy juices from cranberry, raspberry contain phenols which can prevent salmonella. Resveratrol from grapes can also act as anti-oxidant and zap salmonella while good bacteria are left untouched.
Food Group 2 – Food with Good Bacteria
Foods with good bacteria include yogurt, bananas, garlic, miso, asparagus and onions. It contains probiotics which can keep colon lining healthy while gut motility and sensation is improved. And not only will it benefit the stomach but the mouth and the intestines as well.
Bananas and garlic as well as artichokes, honey, leeks and onions also support the growth o good bacteria.
Food Group 3 – Food that can Soothe Digestive Dilemmas
Cinnamon, cumin, fennel, nutmeg, oatmeal, mint, ginger and cardamom are digestive helpers. They can relive gas or prevent one and helps in the digestive process. Ginger on the other hand helps in easy emptying of stomach, a condition called gastroparesis which is side effect diabetes. Ginger can help motion sickness as well.
Oatmeal on the other hand is called a demulcent food which helps coat the stomach since it’s slippery. Peppermint leaves on the other hand helps relax the stomach muscles but it isn’t advised for those who are prone to heartburn.
Food Group 4 – Food That Don’t Weigh Your Tummy
When your tummy is weighted, you will feel bloated. The more you eat unhealthy food, the more that your stomach may find it hard to digest things resulting to bloating and even gaining you a couple of flabs. An excess stomach fat can led to premature death or result to heart problems.
Healthy foods for stomach include avocado, dark chocolate, brown rice, oatmeal, olive and seeds.
Food Group 5 – Food that is Rich in Omega-3
Omega-3 is rich in healthy fatty acids which helps indigestion. A good amount of omega-3 in the stomach may aid in easy digestion and easy vowel removal. Sources of omega-3 include oily fish such as tuna, salmon, mackerel and herring. Other plant sources include flaxseed, Chia seeds and walnuts. Calamari and krill are also known supplemental sources of omega-3.
Other Ways to Keep Your Digestive Process Healthy
Avoid foods such as:
- Artificially sweetened food
- Processed food
- Greasy foods
Avoid smoking, alcohol and a sedentary lifestyle. Meaning you go work your body off, exercise and skip the take outs. You’ll be surprise later that a healthy gut may lead to your healthy body system, as well.