What you eat—or don’t—can play abig role in your digestionand ultimately your overall health. Add these foods to your diet for healthy digestion.
Did you know that the health of your gut could actually be a window into the rest of your health? In recent years, research has linked what’s happening along your digestive tract to a number of health outcomes—frominflammation,autoimmune disorders, andskin conditionstotype 2 diabetesandbrain health. It’s no wonder that gut health has become such a focus in the world of wellness.
What You Eat Plays a Role
When it comes to keeping your gut in tip-top shape, what you eat (or don’t) plays a major role.
“While there is no one ‘right’ way to eat or a single ‘gut-healthy’ diet, regularly eating plant-based foods will do you and your digestion good,” saysMegan Rossi, Ph.D, RD, also known as the Gut Health Doctor. “My top tip when it comes to what you eat: diversify your diet,” she adds. Eating “a variety of foods means a variety of food for the bacteria that naturally live in your gut—aka your gut microbiome,” saysAmanda Sauceda, M.S., RD.
Although variety is key, eating enough fiber-rich foods, which—no surprise—come from plants, can keep your digestive system regular (if you know what we mean!).Studies have shownthat vegetarian and vegan diets lead to a more diverse and healthier gut microbiome than omnivorous diets.Lacey Dunn, M.S., RDN, owner of Uplift Fit Nutrition also recommends “limiting your intake of processed foods, refined grains and artificial preservatives that can be troublesome to your gut and cause digestive upset.”
The Best Foods for Digestion
While no single food will make or break your digestive health, there aresome that come out on topwhen it comes to taking care of your gut. We’ve rounded up some of the best foods to include in your diet to support digestion—and how to use them.
Oats
“What I love about oats is that they are a prebiotic food, they are inexpensive and they can be used for a variety of recipes, from your morning bowl of oatmeal to an ingredient in your banana bread,” says Sauceda.
Prebioticsare essentially the food for the good bacteria that live in your gut and keep your digestive system on track. To save yourself from the morning crazies as you try to get yourself and the family out the door try making an overnight oats recipe. These can be sweet orsavory and will fill you upand keep you satisfied.
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Sauerkraut
Sauerkraut and otherfermented foodscontain probiotics, which help replenish the inevitable loss of good bacteria in your gut (whether from stress, certain medications, or even environmental factors). Probiotics have been shown toreduce bloating, gas, and other unwanted digestive symptoms. Just like eating a variety of foods is important to a healthy digestive system, so is getting a variety of strains of probiotics (there are hundreds, if not thousands!).
One analysisshowed that sauerkraut contains up to 28 different strains, which is more than you’ll find in most other probiotic-rich foods or any supplement. And you don’t need a lot of sauerkraut to get benefits; one serving is typically just 2 tablespoons and can be added to anything from sandwiches to grain bowls.
Pineapple
“Pineapple is not just a delicious fruit to be enjoyed, it also may support healthy digestion because of the digestive enzyme it contains, called bromelain. Bromelain is known for breaking down proteins in the foods we eat, therefore helping ease the digestive process, leaving you less likely to feel gassy and bloated,” saysKathleen Oswalt, RDN, owner of eatloveTRIATHLON.
Bromelain has also been shownto potentially counteract certain intestinal pathogens, reducing diarrhea and other digestive symptoms for some.
Chia Seeds
These tiny seeds are an incredible source of fiber. Just 1 ounce (about 2 tablespoons) contains 11 grams of fiber, which is more than one-third of the daily recommended amount. It’s thesoluble fiberthat actually helps them make a pudding-like texture when soaked in a liquid, and this same fiber helps absorb water in your gut.
Apples
“Apples contain a fiber called pectin, which is very subtle on the gut compared to others like chicory root or inulin which may cause excessive bloating or abdominal discomfort in those with existing digestive conditions,” says Andrew Akhaphong, M.S., RD, LD.
Pectin has also beenshown to provide protective benefits in the lining of the gut—potentially keeping out unwanted pathogens—and may enhance nutrient absorption.All varieties of applesoffer similar benefits, so choose the ones you like best.
Beans
Beans, beans, the magical fruit … you know how the rest goes. But that slightly unpleasant side effect is actually a normal—and positive—response to eating a fiber called oligosaccharides.
Broccoli
Broccoli, along with other cruciferous vegetables like cabbage, cauliflower, and Brussels sprouts, has been linked tobetter digestive healthand diversity of the microbiota in your gut. Cruciferous vegetables are also known forreducing the risk of colorectal cancerand loweringinflammation of the colon.It’s hypothesized that intestinal fermentation of the prebiotic fiber in these vegetables helps formshort-chain fatty acidsthat may reduce inflammation.
This can come with a side of gas, so if you’re not regularly eating cruciferous vegetables already, add them to your diet in small amounts to start.
Bananas
Bananas—especially those that are less ripe—containresistant starch, which can feed the good bacteria in your gut, improving thegut microbiome.As they get riper, the resistant starch turns to sugar, but some beneficial starch remains.
Bananas aresuch a versatile fruit, so get creative with how you eat them—for breakfast, as a pre-workout snack, or dipped in chocolate or nut butter for dessert.
Water
OK, so we know this isn’t technically a food, but we couldn’t ignore theimportance of hydrationwhen it comes to healthy digestion. “Fluids work to help break down the food you eat so your body can absorb those nutrients to keep you in good health,” says Oswalt.
Water and fiber work together to help keep you regular. “Fiber pulls the fluid into the colon to help produce softer, bulkier stools that are easier to pass,” explains Oswalt. Sometimes if people increase fiber intake too quickly and don’t drink enough water, they can struggle with digestive symptoms as well. So, drink up! Don’t love plain water? Try adding in fresh fruit, citrus, or some herbs for a flavor boost.
The Bottom Line
A diverse, plant-rich diet is the best way to support healthy digestion. But adding these specific foods may give your gut a little extra boost. It’s also important to remember that “gut health isn’t just about what you eat. Sleep, stress, and exercise can each have a big impact too,” says Rossi. So, take into account your entire lifestyle and make sure to tackle sleep, stress, and movement, in addition to food, for the best digestive health.
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