Do you frequently experience digestive problems and have weak gut health? Your poor gut health may be caused by your eating choices. The way we generally digest food might be impacted by what we eat on a regular basis. This occurs as a result of the gut microbiota, a vast population of bacteria that live in our digestive system and are crucial for immunity, digestion, metabolism, and toxin elimination in our bodies. Consuming a varied and diverse diet can help foster a healthy gut microbiota, but food that is rich in saturated fat, low in fibre, and high in sugar leads to inflammation, harms the gut lining, and degrades our general health. Our microbiome variety and general health can benefit by eating foods high in fibre, such as whole grains, fruits, and vegetables.
“The digestive tract is crucial for nutrient absorption into the body by breaking down meals. Many people experience a range of digestive issues, with signs and symptoms ranging from bloating, gas, diarrhoea, and constipation to abdominal pain and discomfort. These signs and symptoms might range in severity. Many of these symptoms are brought on by ailments like diverticulitis, GERD, Crohn’s disease, irritable bowel syndrome, and gastroesophageal reflux disease (GERD).
Managing and enhancing digestion can frequently be greatly influenced by nutrition, “according to certified nutritionist and lifestyle coach Anupama Menon.
Menon discusses foods that are healthy for digestion and those that can exacerbate gastrointestinal problems in an interview with HT Digital.
Table of Contents
foods to eat for digestion
- Fermented foods are very good for your digestive system, including yoghurt, kimchi, sauerkraut, kefir, kombucha, miso, and pickled cucumbers. Probiotics are present in these foods, which support the balance of beneficial bacteria in the gut and provide defence against pathogenic microorganisms. Including fermented foods in your diet can improve your health and lessen bloating and gas.
- Whole grains: Examples of whole grains are whole wheat, oats, barley, buckwheat, brown rice, quinoa, and popcorn. Prebiotics, the nourishment for the good bacteria, are present in them. Whole grains, which are rich in nutrients and fibre, bulk up the stool, so assisting in the prevention of constipation.
- Fruits: The finest fruits for your digestive system include apples, pears, bananas, raspberries, and papayas. Fruits are rich in minerals and vitamins that help with digestion and are high in fibre. Consuming a variety of fruits will promote healthy bowel habits and reduce stomach discomfort.
- Tea: Some of the teas I would recommend include chamomile, peppermint, ginger, dandelion, and fennel. After a meal, drinking hot tea can help many digestive problems go away, including bloating, gas, nausea, stomach cramps, and heartburn. Tea also relaxes the stomach muscles while aiding in the digestion of dietary lipids.
foods that are bad for digestion
Fried food is low in fibre and might result in diarrhoea. Your digestive system’s health may be impacted if you eat it frequently.
- Processed food has preservatives, is devoid of nutrients, and is heavy in sugar and poor in fibre. Constipation and other gastrointestinal issues may result from these circumstances.
- Artificial sweeteners: These sweeteners may aggravate diarrhoea and bloating.
- Alcohol: Alcohol can slow down the digestive process, irritate it, disrupt acid production, and perhaps induce abdominal pain.
- Pulses, beans, and dals: These foods occasionally induce tummy aches. For individuals who are sensitive to gas, it is recommended to soak them and pressure cook them with cooking soda, which lessens the development of gas.