The digestive system plays an important role in the health of the body because it absorbs essential nutrients and removes the rest. But unfortunately, many people experience digestive disorders due to eating improper foods and one of them is also lacking in fiber. Therefore, it is important for you to prevent it by eating foods that are good for digestion.
Foods that are good for digestion are types of food that are able to maintain the number of good bacteria in the gut, thereby reducing the risk of chronic disease. What types of food are there? Check out the following list.
Good Food for Digestion
Finding foods that are healthy for digestion is not difficult. In fact, you can easily find them in markets, backyard gardens, or supermarkets. Here are 18 healthy snacks and foods for the intestines and stomach.
1. Yogurt
Yogurt is one of the foods that are good for digestion. Yogurt is a product of fermented milk by lactic acid bacteria. It contains good bacteria known as probiotics, which live in the digestive tract and help keep your gut healthy.
Probiotics can help overcome some digestive problems such as diarrhea, constipation, and bloating. However, please note that not all yogurt contains probiotics. When buying it, make sure the yogurt packaging is labeled “live and active culture.”
2. Appeal
Foods that are good for digestion are apples. Apples are rich in pectin and fiber. Bacteria in the large intestine will break down pectin. As a result, the volume of stool will increase so that it can help treat constipation and diarrhea.
3. Bananas
Bananas are a type of food that is good for digestion because they are famous for their fiber content. One medium-sized banana contains about 3.1 grams of fiber. This amount is considered to be sufficient for 9-11 percent of the daily fiber needs of adults.
4. Biji Chia
The next food that is good for digestion is chia seeds or chia seeds . The high fiber content makes this type of grain able to help promote regular bowel movements and healthy stool texture. You can add 15 grams of chia seeds to your favorite menu and you can already get 5 grams of fiber intake.
5. Papaya
Papaya is a fruit that is good for digestion because it contains the enzyme papain. These enzymes are useful in the digestive process to help break down protein fibers. Not only that, research also states that the enzyme papain can help relieve a number of symptoms of irritable bowel syndrome (IBS) such as bloating and constipation.
6. Ginger
Ginger has anti-inflammatory properties, can help overcome the rise of stomach acid to the esophagus. Not only that, ginger can also overcome nausea and discomfort in the stomach. That is why ginger is classified as a food that is good for digestion. You can get the benefits of ginger by adding it to tea, spices, food, or other things.
7. Almonds
Another good food for digestion is almonds. Please note that in one serving of almonds contained 4 grams of fiber. In addition, almonds also contain vitamin E, magnesium, and healthy fats.
8. Avocado
Avocados are a fruit that is good for digestion as well as a healthy snack. How not, this fruit contains carbohydrates, fiber, and fat. As for one medium-sized avocado weighing 100 grams contains 6.7 grams of fiber which is equivalent to 20-28 percent of the daily fiber requirement of an adult.
9. Whole Grain
Fiber-packed grains made from whole grains include quinoa, farro , and oats . These products are good for consumption as healthy food for the intestines and stomach. This is because the fiber content in it can help improve digestion, such as increasing stool volume and reducing constipation. Additionally, some of the grain’s fiber acts like a probiotic and helps maintain good bacteria in the gut.
10. Kefir
Kefir is a dairy product made by adding kefir grains to it. Kefir is also a food that is good for digestion because the grains are produced from mixing yeast and bacteria with milk. Like the probiotics in yogurt, kefir cultures can aid lactose digestion, reducing some of the negative side effects associated with lactose intolerance such as bloating and cramps. In several studies, kefir caused an increase in good gut bacteria and a decrease in harmful bacteria simultaneously.
11. Kombucha
Another healthy food for the intestines and stomach is kombucha. Kombucha is fermented tea. Kombucha is made by adding strains of bacteria, sugar, and yeast to black or green tea, then fermenting it for a week or so. The abundance of probiotic bacteria produced during the fermentation process can improve digestive health.
12. Tempe
Tempe is a people’s favorite food made from fermented soybeans so that it has properties that can improve digestive function in absorbing nutrients. In addition, tempeh is also included as a good source of probiotics that can protect the intestines from bad bacteria, relieve IBS symptoms, prevent diarrhea, and relieve bloating.
13. Daun Mint
Mint leaves are a great food for digestion because they can help with some of the symptoms associated with irritable bowel syndrome. This natural ingredient can also help slow the performance of the stomach muscles or reduce the risk of spasms which can trigger nausea.
It doesn’t just stop there, mint leaves have properties in expediting the movement of air that accumulates in the digestive tract. Where the air is the cause of bloating, stomach cramps, and so on. Mint leaves are also useful for smoothing bowel movements and improving the work function of the bile ducts.
14. Salmon
Food that is good for digestion then comes from fish. Salmon is an excellent source of omega-3 fatty acids which can help reduce inflammation in the body. Sufferers of colitis, food intolerances, or other digestive disorders that often experience inflammation in their intestines are advised to eat salmon so that the inflammation can be reduced and digestive function is improved.
15. Broccoli
Types of vegetables such as broccoli are very beneficial for the body’s digestion because they are rich in fiber, vitamins and minerals. However, incorrect broccoli processing techniques can cause reduced nutritional value. Therefore, you should process broccoli by sautéing or steaming it.
16. Potatoes
Potatoes are also a type of food that is good for digestion. This one food contains insoluble fiber in the form of pectin, cellulose, and hemicellulose. Potatoes also contain a type of fiber called resistant starch which is food for good bacteria in the gut.
17. Brown Rice
One cup of brown rice contains 1.1 grams of fiber, while white rice contains only 0.2 grams of fiber.
18. Foods Containing Prebiotics
Foods that contain prebiotics such as asparagus, onions, nuts and seeds can also be consumed for digestive health. Prebiotics are ingredients that the good bacteria in the gut need to reproduce.
That’s a list of snacks and foods that are good for digestion. Even though it’s easy to get, in fact there are still many people who don’t meet their daily fiber needs. For that, you can start incorporating the various foods above into your daily menu so that your digestive health is maintained.