Whether you are a person that only eats food to survive or someone who loves to eat, the body’s digestive system comprises a diverse group of organs and specialized cells that helps to keep your organs well fueled and allows you to live life. But oftentimes, we like to overindulge ourselves with food, especially processed foods.
The food you eat can have a huge impact on your body’s overall health, and it pays to have a well functioning digestive system. So what foods should you eat? in order to help improve and maintain your body’s digestive health, here are some suggestions:
- Fiber, Fiber, Fiber – numerous studies have demonstrated the benefits of incorporating fiber into one’s diet. But first, what is fiber? They are non-digestible plant parts or plant in origin. The benefits of incorporating fiber includes; improved bowel functions, prevent or reduce the chance for constipation(fiber draws water into your stool) , reduce the risk of cancer (helps stool travel faster) and delayed or slow absorptions of sugar in the bloodstream (to avoid that sudden crash after). Try incorporating fiber by eating vegetables like broccoli, lentils, whole grains and fruits like apples, avocado and berries.
- Prebiotics and Probiotics – But first what is the difference of probiotics and prebiotics?, to put it simply, Probiotics are food containing strains of good bacteria. While prebiotics are foods that provide sustenance to the gut bacteria. In the body, there is what doctors and scientists call “gut bacteria”. They are the good kind of bacteria that lives in the gut. Their role is to prevent other pathogens, maintain immunity, breakdown food particles even further just to name a few. They become problematic once the gut is compromised, one of which is caused by having a poor diet. So how can you help maintain your gut with probiotics? foods such as kimchi, sauerkraut, miso and yogurt are an example of foods rich in probiotics. For the prebiotics, foods such bananas, beans, legumes, oats, just to name a few.
- Healthy Fats – The consumption of healthy fats (unsaturated fats) might not directly affect the body’s digestive health, and is more directed in helping the brain, eye and heart health. In addition to increasing the amount of HDL vs LDL in the body. But still, the consumption of foods rich in unsaturated fats, commonly found in fish like salmon (Omega fatty acid),avocado and olive oil. They are also great because the presence of these fats can help decrease hunger, reduce overeating, makes you fuller and helps prevent inflammatory bowels.
- Limit consumption of processed foods. – While some processed foods are considered healthy. Like baby foods for example. But a majority of processed foods contain large amounts of salt, sweeteners and high amounts of calories. In addition, depending on the process, some vital nutrients are often destroyed during the processing of these foods like canned fruits for example .
- Stay Hydrated – Water is essential in helping the body run smoothly. It is also crucial in the body’s digestion process from start to finish (until you poop). Water serves as lubricant and allows ease of passage through the different parts of the digestive system, as one of its roles. Having a watery environment also allows nutrient absorption acting as a medium to allow nutrients to travel in your bloodstream. So drink plenty of fluids. Especially water.
But take note. Before taking this information into action, it’s best to also seek advice from your board-certified physician healthcare provider. For he/she can give the proper medical advice regarding gut health and how to properly take care of your digestive system.
Reference
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- Zhang, Yu-Jie & Li, Sha & Gan, Ren-You & Zhou, Tong & xu, Dongping & Li, Hua-Bin. (2015). Impacts of Gut Bacteria on Human Health and Diseases. International Journal of Molecular Sciences. 16. 7493-7519. 10.3390/ijms16047493.
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- Jefferson, Angie. (2005). Diet and digestive health. Primary Health Care. 15. 29-33. 10.7748/phc2005.02.15.1.29.c567.
- Smith, Anna. (2020). 3 Best Ways to Improve Your Digestion.
- An avocado a day keeps your gut microbes happy, study shows. (2020, December 15). Retrieved February 10, 2021, from https://www.sciencedaily.com/releases/2020/12/201215175758.htm
- Processed foods and health. (2019, June 24). Retrieved February 10, 2021, from https://www.hsph.harvard.edu/nutritionsource/processed-foods/
- How water supports a healthy digestive system. (2020, June 23). Retrieved February 10, 2021, from https://discovergoodnutrition.com/2020/07/how-water-supports-a-healthy-digestive-system/
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