Best and Worst foods for digestive health

The function of the digestive system is to break down food into energy which is required by your body. Foods like yogurt and vegetables help in the digestion process.

Only eating some types of food or making changes in your diet can cause problems in the digestion process.

Some common symptoms related to digestive issues include:

• Nausea
• Constipation
• Bloating
• Diarrhea
• gas

Best foods for digestive health

1.     Foods containing ginger

Ginger is known to reduce digestive issues and bloating.

Dried ginger powder is used as the best source for flavoring meals. Slices of ginger are also used to make ginger tea.

You can use ginger root powder for adding flavors to your meals. For tea, use fresh ginger root to gain the best results.

2.     Unsaturated fats

Unsaturated fats help in vitamin absorption. These fats combine with fiber to promote bowel movements.

Plant oils like olive oil are the best source of unsaturated fats.

Consume fats in moderate amounts. For instance, a person on a 2000 calorie diet should not consume more than 77g of unsaturated fats.

3.     Vegetables with skin

Vegetables contain rich amounts of fiber, which is an essential nutrient for the digestion process. Fiber promotes bowel movements to eliminate stools out of your body.

Especially the skins of vegetables are high in fiber content, but it is best to take them whole. Some vegetables with skin also contain high amounts of fiber, such as legumes, beans, and potatoes.

4.     Fruits

Fruits also contain rich amounts of fiber along with minerals and vitamins like potassium and vitamin C. They are healthy for digestion.

Fruits like bananas, apples, and oranges are healthy and good for digestion.

5.     Whole-grain foods

Whole-grain foods contain fiber that promotes digestion. The body breaks down whole grains gradually, which is helpful in controlling blood sugar levels.

Whole-grain foods include quinoa and brown rice.

6.     Yogurt

Dairy products like yogurt contain probiotics. They are living bacteria and yeast that are beneficial for the digestive system.

7.     Kefir

Kefir is basically a fermented milk drink that contains probiotics and gives a filling effect. They also help in promoting digestion and gut health.

8.     Leafy green vegetables

Leafy green vegetables are rich in essential nutrients that are good for digestion.

Worst foods for digestive health

1.     Red meat

Overeating red meat increases the chances of getting colorectal cancer. That is because red meat contains high levels of saturated fats, which are linked with the risk of small intestine cancer.

2.     Processed meat

All processed meats, including sausages, lunch meats, and hot dogs, contain high levels of sodium, nitrates, and saturated fats.

Processed meats are found to be linked with colon cancer, as they are cooked at high temperatures, which can possibly increase the levels of carcinogens.

3.     Hydrogenated oils

Trans fats are formed as a result of the hydrogenation of liquid oils, which allows them to become solid at room temperature. Due to this, fats found in foods stay fine for longer times.

Food sensitivities impact your body from 10 to 20% and can cause digestive issues like heartburn, gas, indigestion, bloating, GI symptoms, and cramping.

It may also cause joints and muscles aches, chronic headaches, low energy, depression, and memory and concentration problems.

4.     Lactose

Lactose is found in diary products like Milk, Curd, Cheese etc. It is not typically unhealthy, but it can cause stomachaches and discomfort for the people suffering from lactose intolerance.

Lactose intolerance is a condition where the body cannot produce enough lactase, an enzyme necessary to digest lactose. It is recommended for such people to avoid dairy products like milk. Don’t give up all dairy products. Taking small amounts of milk is fine for some lactose-intolerant people.