The general rule of thumb when trying to aid your digestion through diet is to replace fatty meats with lean chicken and fish, avoid fried foods that lead to heartburn, try not to eat too much spice if you have a sensitive gut and cut down on the caffeine.
However, in all the DON’Ts it is hard to remember some of the DOs. If you want to promote a healthy digestive system, then here are a few foods that will help you along the way.
If you’re not lactose intolerant, yoghurt is a fantastic way to promote a healthy gut and easy to incorporate into your everyday diet. The best kind is plain natural yoghurt, but if it doesn’t appeal on its own, add some organic granola, rolled oats or nuts with honey.
Vegetables (lots of them)
Veggies will do wonders for your digestive tract. Being both high in water content and fibre, they work to create healthier movements and flush out excess waste. Vegetables that are particularly good for you are:
Beetroot – It is great for constipation, and are a nice addition to salads.
Sweet potato – They’re full of manganese and fibre. Roast them, mash them, boil them, just avoid frying them—you want to cut down on fat, not add to it.
Cabbage – This vegetable is more versatile than you would think. Use in soups, or try pickled cabbage like Korean kim chi or German sauerkraut as complements to your meal.
Fibre is of course a huge part of keeping your system in top shape. Whole grain fibre being the best, and the good news is that it is easy to source. Brown rice, whole wheat bread and oats are all whole grain options, giving you enough choice to add fibre to every one of your daily meals if needed.
A good and simple fix if you find that you are experiencing a bit of diarrhoea. Bananas are naturally sweet and they will restore depleted electrolytes that your system has lost, and will add a little fibre to boot.
Nothing will help aid your digestion more than water. It not only flushes your system of waste, but encourages softer movements to prevent constipation (especially if you are packing your diet full of fibre). The NHS suggests the best way to incorporate drinking enough water is to drink a full glass with every meal.
You can also aid your digestion through picking up probiotic supplements at your pharmacy. Just remember it will take time for your gut to catch up with your healthy eating, it is suggested it can take up to four weeks to see results, so don’t give up! However, if you find you are having regular problems with your bowels, it is worth seeing your doctor.
Have you ever thought about how food can help digestion?