10 best foods for good digestion
A healthy intestinal microbiome is essential not only to properly break down the food you are eating, but also for the absorption of nutrients and the elimination of toxins, which means that when your intestinal flora is out of control, serious problems can continue.
Among these problems are swelling, inflammation, various skin problems such as acne, including diabetes, bad sleep, lower levels of happiness and obesity are linked to the state of health of your intestine. So what is the key to helping ensure you have a healthy bowel? Focus on a diet rich in foods that promote the proliferation of good bacteria.
1. Apple cider vinegar
There is a good reason for apple cider vinegar to produce well-being in every way. "It helps your body create HCL (hydrochloric acid), which is a benign belly acid that helps digest fats, carbohydrates and proteins," says NAO Nutrition dietitian and founder Nikki Ostrower. "This helps in weight loss and also helps relieve reflux and irritable bowel syndrome due to all the beneficial probiotics and amino acids."
2. Kombucha
The Kombucha gained notoriety when Whole Foods removed it from its shelves due to its natural alcohol content, but did not discard it, since it is a full-probiotic-which means it is good for your intestine, since it is made from fermentation of sugar in tea for yeasts.
3.Yogurt without milk or dairy
"Many dairy yogurts made from almond milk, soy or rice are much easier to digest than their milk counterparts," says Stacy Goldberg, MPH, RN, BSN and founder of Savorfull. "There are so many new ones available in the market and they contain lactobacilli such as S.Thermophilus, L. Bulgaricus, L. Acidophilus and Bifidobacteria." Many dairy yogurts are also lower in protein so you can add nuts and seeds to increase your protein intake. That, along with the fiber, is essential to keep your stomach satisfied and full for a longer period of time.
4. Fermented coffee
Studies have shown that drinking coffee can improve athletic performance, particularly for endurance sports, so drinking it before your workouts will provide a great breath of energy. Unfortunately, coffee can often cause digestive problems. If that's the case, consider fermented coffee, a relatively new innovation to hit health food stores thanks to brands like Afineur. With fermented coffee, bitter notes that cause acidity are eliminated thanks to a secondary fermentation process. This process, in regard to coffee, was initiated by a molecular engineer, Dr. Delebecque, who says that he and his co-founder Sophie Deterre, PhD, wanted to eliminate irritants from traditional foods while increasing the amount of vitamins and different types of proteins in them, which means that coffee is only the first of a list of unique fermented foods that will be released.
5. Sauerkraut
"Sauerkraut is a naturally fermented food that Lactobacillus has. This dish is a sort of jumble of fermented cabbage which allows the intestinal flora to benefit," explains Ostrower. "This helps decrease the symptoms of irritable bowel syndrome such as gas, bloating and indigestion. Also the bitter taste in fermented foods are organic acids that help probiotics to really work in your body.
6. Mangoes
Mangoes have been shown to help keep good bacteria in your gut alive. According to a recent study from Oklahoma State University, incorporating a mango a day into your diet could improve your intestinal health, while helping to reduce body fat and control blood sugar. Better yet, because the fruit has such a fantastic nutritional profile according to researcher Edralin Lucas, mangoes contain many nutrients and other bioactive compounds that can provide various health benefits.
7. Yogurt
We already know that non-dairy yogurt is a great option to improve intestinal health, but so is regular yogurt. Grass-fed yogurt, full of fat and simple (no added sugar) has a very high amount of beneficial probiotics. The types of probiotics in yogurt help eliminate harmful fungi and bacteria, according to Ostrower. "Beneficial probiotics repair the intestine and other symptoms of irritable bowel syndrome. There are also beneficial enzymes that help improve digestion."
8. Kefir
This food is like a sour yogurt, much more liquid. What makes kefir so wonderful for your gut is that it usually contains at least 10 live and active strains of bacteria, compared to most yogurts that normally have three.
9. Sprouted grains
"The process involved in the manufacture of sprouted grain bread products makes it easier for some people to digest instead of other traditional wheat products, which in turn makes it easier for nutrients to be absorbed into the body," Goldberg explains. "Enzymes are released during the germination process, therefore, they break down proteins and carbohydrates." It is also worth noting that many sprouted grain products are lower in carbohydrates.
10. Coconut oil
"Coconut oil is a medium chain fatty acid that is an antiviral, antimicrobial, antibacterial and antifungal," says Ostrower. "It has lauric and caprylic acids, which are fatty acids that are notable in eliminating harmful yeasts and bacteria, while restoring and stabilizing stomach acid levels."
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