The digestive tract plays a vital role in our health. Not only is it responsible for absorbing nutrients, but it helps eliminate waste as well. Many of us, unfortunately, suffer from digestive problems like bloating, cramping, gas, abdominal pain, diarrhea and constipation for a variety of reasons. If you are suffering from one or more of these symptoms, have no fear! Adding fiber or probiotic-rich foods to your diet can help create a healthy digestive system.
Dark Green Vegetables
Green vegetables play a vital role in healthy digestion by providing an excellent source of fiber and magnesium to your diet, as well as feeding good bacteria in your gut. They can help relieve constipation by improving muscle contractions in your gastrointestinal tract. Some of the most common dark green vegetables that provide this benefit are spinach, brussels sprouts, broccoli and other leafy greens.
Apples
Apples are a rich source of pectin, a soluble fiber that bypasses digestion in your small intestine and is then broken down by the friendly bacteria in your colon. Because it increases stool volume, it is commonly used to resolve constipation and diarrhea. Studies show it also decreases your risk of intestinal infections, as well as inflammation in the colon.
Chia Seeds
Chia seeds are an excellent source of fiber. They form a gelatin-like substance in your stomach once consumed, and then work like a prebiotic, supporting the growth of healthy bacteria in your gut. This promotes bowel regularity and healthy stools.
Whole Grains
Popular whole grains such as oats, quinoa and farro are rich in fiber and help improve digestion. The grain fiber reduces constipation, while acting as a prebiotic to help feed healthy bacteria in your gut.
Tempeh
Made from fermented soybeans, tempeh breaks down sugars through bacteria and yeast.
The fermentation process and probiotic content helps decrease negative digestive symptoms, as well as improves nutrient absorption by breaking down the antinutrient phytic acid.
A good source of probiotics, tempeh creates a protective lining in your intestines to shield them from harmful bacteria. It helps alleviate IBS symptoms, prevent diarrhea, decrease bloating and improve regularity.
Digestive issues can be challenging to handle and unpleasant to talk about. However, the foods described above can help ease your uncomfortable symptoms. Fermented and fiber-rich foods play a large role in creating a healthy digestive system.