Millions of people suffer from digestive issues like gas, constipation, and diarrhoea, and 15% of people in Western countries have irritable bowel syndrome, a severe form of gut sensitivity (IBS).
Here are five foods that encourage better digestion and prevent typical digestive symptoms.
Whole Grains –
According to medical professionals, choosing whole grains will improve your digestive system because your colon needs at least 25 grammes of fibre daily for optimal function.
In contrast to refined carbohydrates like white bread and pasta, whole grains offer a significant amount of fibre and additional nutrients like omega-3 fatty acids. Short-chain fatty acids are created when fibre in the gut is fermented by bacteria. Seventy percent of our immune cells are found in the cells lining the colon, where these molecules promote healthy function.
Leafy Greens –
Leafy greens like spinach and kale are great sources of fibre and other vitamins and minerals like folate, C, K, and A. According to research, leafy greens also contain a particular kind of sugar that promotes the growth of good gut bacteria. You can create the ideal gut microbiome, or the trillions of organisms that live in the colon, by eating plenty of fibre and leafy greens.
Lean Protien –
Lean proteins are best for people with IBS or bowel sensitivity, and foods high in fat, such as fried foods, should be avoided. The high fat content of red meat is just one reason to opt for healthier options since high-fat foods can cause colon contractions. Red meat, according to experts, encourages the production of chemicals by colon bacteria linked to a higher risk of clogged arteries.
Low-Fructose Fruits –
If you frequently experience gas and bloating, you might want to consider cutting back on fructose, or fruit sugar. Apples, pears, and mangos are a few fruits that are all high in fructose.
Contrarily, berries and citrus fruits like grapefruit and oranges have a lower fructose content and are therefore easier to tolerate and less likely to cause gas. Another low-fructose fruit that is high in fibre and contains inulin, which promotes the growth of good bacteria in the gut, is the banana.
Avocados are a superfood loaded with fibre and important nutrients like potassium that support a healthy digestive system. Additionally, because it contains low fructose, it won’t likely give you gas.
When it comes to foods like nuts and avocados, watch your portion sizes. Despite being high in nutrients, they also contain a lot of fat, so it’s important to eat them in moderation.