Proper digestion is very essential for your health and overall well-being. A healthy digestive tract absorbs the nutrients well and eliminates waste from your body. Unfortunately, digestive problems like gas, cramping, bloating, constipation, abdominal pain, and diarrhea are common among people.
There are several reasons for these digestive problems but the most common one is the unhealthy food habits. If you have certain conditions like Crohn’s Disease, Gastroesophageal Reflux Disease (GERD), Irritable Bowel Syndrome (IBS), heartburn, and diverticulitis, it may increase the risk of more severe digestive problems. You should include foods that are rich in fiber content to promote digestion. Here is the list of some of the plant-based food that are rich in fiber and helps to improve digestion.
Many health experts recommend apples for healthy digestion because they contain a high amount of pectin, a soluble fiber. The pectin does not get digested in your small intestine. Instead, it is broken down in your colon by the friendly bacteria. This helps in increasing the volume of stool and prevent diarrhea and constipation. Apples are also effective in reducing the risk of developing infections in your intestine and also reduces inflammation in the colon.
Chia seeds are a great source of fiber. When you consume chia seeds, it forms a gelatin-like substance in your stomach because of the presence of fiber. The fiber content of the chia seeds will promote digestion. The fiber in chia seeds act like a prebiotic and supports the growth of healthy bacteria living in your gut. The fiber content in the chia seeds also promotes healthy stools and regular bowel movement.
Papaya is a luscious tropical fruit that contains papain, which is a digestive enzyme. Papain breaks down the protein fibers and assists the digestive process. This digestive enzyme is also helpful in alleviating the symptoms of Irritable Bowel Syndrome (IBS), such as bloating and constipation. Papain also has several gastrointestinal capabilities. That is why it is mainly used in several digestive supplements as the main enzyme.
Whole grains are the seeds of cereal that contain 100 % of the kernel, including the germ, endosperm, and bran. Farro, quinoa, oats, and wheat products are some of the most popular whole grains that are rich in fiber content. It is proven that the fiber present in whole grains can improve your digestion in 2 ways. First, the fiber will reduce constipation by increasing the volume of the stool. Second, some fibers in the whole grains act like probiotics and improve the health of good bacteria living in your gut.
Beets, also known as beetroot, are a great source of plant fiber. About 3.4 grams of fiber is present in one cup of chopped beets. The fiber in the beetroot bypasses digestion in the small intestine and reaches the colon. There it feeds the healthy gut bacteria and improves digestion. The fiber content in beets also helps to add bulk to the stool and prevents constipation. Beets can be added to your plant-based meal after roasting or you can blend it into a smoothie.
Ginger is said to have a lot of medicinal properties. It is one of the common ingredients in Eastern medicine because it helps to prevent nausea and improve your digestion. Many pregnant women use ginger for treating morning sickness. It has been found that ginger aids digestion by accelerating gastric emptying. This yellowish root quickly moves the food from your stomach to the small intestine. This reduces the risk of nausea, heartburn, and stomach discomfort.
Dark Green Vegetables
Green vegetables are rich in insoluble fiber, which adds bulk to your stool and increases its pace through the digestive tract. They are also a great source of magnesium, which prevents constipation by improving the contractions of muscles in your gastrointestinal tract. Broccoli, brussels sprouts, and spinach are some of the most common green vegetables that provide these benefits. A study in 2016 found an unusual sugar in green leafy vegetables that is good for the healthy gut bacteria. This sugar is said to have the ability to impair some of the bad intestinal bacteria and also aid digestion.
Fennel is mainly used as a food flavoring. It is a plant that has long green stalks and a pale bulb. The high fiber content of the fennel prevents constipation. It also has an antispasmodic agent that can relax the muscles of the digestive tract. This will help in alleviating digestive issues like cramping, flatulence, and bloating.
It is made by fermenting soybeans. The fermentation process breaks down the phytic acid; an antinutrient present in soybeans. This antinutrient can interfere with the absorption of some other nutrients. Tempeh is also a great source of probiotics that protects your intestines from harmful bacteria. The probiotics in tempeh also help in alleviating the symptoms of Irritable Bowel Syndrome.