Consume These Natural Foods for Healthier Digestion

Healthy digestion plays an important role in maintaining overall body health. If digestion is smooth, the body will be able to absorb nutrients properly.

Eating the wrong foods can disturb digestive health. As a result, there will be discomfort in the stomach, even in severe cases, leading to serious digestive ailments.

Natural Foods That Are Good For Digestion

In some people, digestive problems can cause symptoms, including: Bloating, constipation, diarrhea, nausea, vomiting and heartburn. To avoid these problems, there are a number of foods that are good for consumption and can even help the digestive system.

Here is a list of healthy foods from natural ingredients that can make your digestion healthier:

1. Walnuts

A 2018 study published in the Journal of Nutrition found walnuts can improve our digestive health. Consumption of these nuts can increase the amount of butyrate, a microbe that produces metabolites that are good for the health of good bacteria in the gut. This interaction of nuts and microbiome helps provide a variety of health benefits for digestion.

2. Papaya

Papaya fruit contains papain and chymopapain, digestive enzymes that support the performance of the digestive system by helping to break down protein. Although more research is needed, consumption of papaya can be the right choice to fill your daily fiber needs.

Papaya is a typical tropical fruit that is often used as a menu option in a healthy diet. Half a kilogram of papaya contains approximately 200 calories.

3. Mint leaves

Mint leaves can relieve indigestion and can help with some of the symptoms associated with irritable bowel syndrome. This herb helps slow down the performance of the abdominal muscles or reduce the risk of spasms that can trigger nausea.

You can brew fresh mint in tea and enjoy it hot or cold. If you want to be more practical, now there are many teas that use mint leaves with various brands.

Another benefit of mint leaves is that it is effective in smoothing the movement of air that accumulates in the digestive tract, where the air is the cause of bloating, stomach cramps and others. In addition, mint leaves also have the effect of smoothing bowel movements and increasing the smoothness of the bile ducts.

4. Ginger

Ginger helps relieve nausea and helps calm the stomach, so it is often recommended for consumption by those who experience nausea during pregnancy, after surgery, and after chemotherapy.

Add dried ginger to teas, seasonings, baked goods, or grated fresh ginger to your salad dressings and smoothies. Its properties can warm the body powerfully.

Not only that, ginger can also reduce complaints due to excessive gas production in the digestive tract.

5. Almonds

One serving of almonds provides 4 grams of fiber, which is a major component of digestive health. A study found that consumption of almonds can change the microbiota living in the gut, which can promote healthy digestion.

Although more research needs to be done on this topic, the results of this study are very promising as a correlation between almonds and digestive health.

6. Kiwi

Kiwi fruit is very nutritious because it contains enzymes that help digestion. A study published in Advance in Food and Nutrition Research found that the enzyme content of actinidin in kiwi can help digest food, thereby improving the performance of the digestive system.

7. Cranberries

According to research published in 2017, the xyloglucan content in cranberries appears to be a source of energy for good bacteria in the gut. Therefore, these berries can improve digestive performance, especially for those who often eat meat.
They also reduce bile acids in the intestines, which are often linked to colon and digestive cancers.

8. Spinach

A 2016 study published in Naturefound said green vegetables - including kale and spinach - contain a type of sugar called sulfoquinovose. This component is a source of energy for good bacteria, which can enrich the amount in the intestine. That way, our intestinal health will be maintained.

9. Artichokes

Fiber is not only essential for bowel movement, but also for microbiome growth and healthy digestion. A 2018 study found that fiber in digestion has a very positive effect on microbes that live in the gut. Artichokes are one of the highest sources of fiber. In every 100 grams of artichokes, there are 8.6 grams of fiber.

10. Yogurt

Many yogurt products contain probiotics. Probiotics are live bacteria and yeast that benefit the digestive system. Probiotics can help with digestive problems, such as bloating, constipation, and diarrhea. These good bacteria have also been shown to improve the digestion of lactose, or milk sugar.

11. Salmon

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation in the body. People with inflammatory bowel disease, food intolerance and other digestive disorders often have inflammation in the intestines. Omega-3 fatty acids can help reduce this inflammation and thus improve digestion.

Healthy digestion is not difficult. Simply by consuming a variety of healthy intakes above, you will get healthier digestion. However, if you experience digestive disorders such as abdominal pain, constipation or diarrhea in the long term, consult a doctor immediately to get the right diagnosis and treatment.

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