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Digestive health is a cornerstone of overall well-being. A balanced diet, rich in specific foods, can significantly alleviate common digestive discomforts such as bloating, cramping, gas, and constipation.
In this blog post, we'll dive into the 9 Best foods for a healthy stomach. Who plays a vital role of diet in digestive health. So without any further delay lets explore them!
Here are the best foods that can significantly improve your digestive health and help you avoid common gastrointestinal problems :
When it comes to digestive health, the choice between whole grains and refined grains can significantly impact your gut's well-being. Experts recommend prioritizing whole grains (1) , such as brown rice and whole-wheat bread, as they are rich in fiber, essential for optimal colon function .
Unlike refined carbohydrates, which are stripped of their fiber and nutrients, whole grains offer a wealth of benefits. They provide a substantial amount of fiber , along with essential nutrients like omega-3 fatty acids . When these fibers are fermented by gut bacteria, they produce short-chain fatty acids. These fatty acids play a crucial role in maintaining the health and proper function of the cells lining the colon, where a significant portion of our immune cells reside.
While low-carb diets may be popular for weight loss, it's important to note that completely avoiding grains can negatively impact the gut microbiome.
The beneficial bacteria in our gut thrive on fiber, and depriving them of this essential nutrient can disrupt their balance and overall gut health.
Yogurt is a dairy product produced by fermenting milk with lactic acid bacteria. It is a rich source of probiotics, beneficial bacteria that reside in the digestive tract. These probiotics contribute to improved digestion and overall gut health (4) .
While the body naturally produces probiotics , consuming yogurt can further enhance their presence and aid in digestion, particularly for individuals experiencing bloating, constipation, or diarrhea. Additionally, probiotics have been shown to facilitate the digestion of lactose, a sugar found in milk.
It is important to note that not all yogurt contains live and active cultures ( 13 ) . To make sure you get the probiotic benefits, you should select yogurt products that specifically mention "live and active cultures" on their packaging.
Miso is a fermented paste made from soybeans, barley, or rice. This fermentation process involves soaking the soybeans, barley, or rice in water and then adding Koji (a type of mold that produces enzymes.)
These enzymes break down the starches and proteins in the soybeans, barley, or rice, creating a paste that is rich in flavor and nutrients. Beneficial bacteria grow, creating a unique flavor profile.
Soybean-based miso is a good source of protein, while all types of miso are packed with umami, a savory flavor that enhances dishes.
Miso is good for you for these reasons (6) -
You can intake MISO in a variety of ways:
A Tasty Tip would be to try using miso to marinate tofu or tempeh for a flavorful and protein-packed meal.
IMPORTANT NOTES : While miso is a healthy and delicious food, it is high in sodium . Be mindful of your intake , especially if you have high blood pressure .
Avocado is often labelled as a superfood, is a nutrient-dense fruit rich in fiber and essential nutrients like potassium. Potassium plays a crucial role in promoting healthy digestive function. Additionally, avocados are low in fructose, making them less likely to cause digestive discomfort such as gas.
While avocados offer numerous health benefits (7) , it's important to consume them in moderation.
Like nuts, avocados are high in fat , and excessive consumption can lead to unintended weight gain. Therefore, mindful portion control is essential.
Sauerkraut is a fermented cabbage dish and is considered as a nutritional powerhouse. During fermentation, microorganisms consume the cabbage's natural sugars, producing carbon dioxide and acids. And a single cup of sauerkraut provides approximately 4 grams of fiber,
This fermentation process generates beneficial probiotics that aid digestion and introduce good bacteria into the gut (8) . To reap the full benefits of sauerkraut, consider making it at home.
Most store-bought sauerkraut is pasteurized, which eliminates both harmful and beneficial bacteria.
No , Sauerkraut is a versatile ingredient that can be enjoyed in various ways. You can pair it with grilled chicken, use it as a sandwich or burger topping or include it in a cheese platter to share with friends.
Baking soda, or sodium bicarbonate, is commonly used to provide temporary relief from acid reflux . Its alkaline nature helps to neutralize stomach acid, similar to how antacids work (9) .
However, it's important to consult your doctor before using baking soda regularly. As, it can interfere with the absorption of certain medications and is high in sodium.
Additionally, long-term use of sodium bicarbonate is not recommended and should be limited to acute reflux episodes lasting less than two weeks .
Alternatively you can intake apple cider vinegar for better results!
Sodium bicarbonate is available in tablets, effervescent powder, and standard powder form. For immediate relief , you can mix half a teaspoon of baking soda in at least half a cup of water. It's important to note that this remedy is not suitable for pregnant women .
A 2018 study involving 49 participants demonstrated that aged garlic extract can positively impact gut health by increasing the diversity and levels of beneficial bacteria (10) .
Green vegetables are a rich source of insoluble fiber, which adds bulk to stool and accelerates its passage through the digestive tract. Additionally, they are a good source of magnesium, a mineral that aids in muscle contractions within the gastrointestinal tract, helping to relieve constipation (11) .
Common dark green vegetables that offer these benefits include spinach, Brussels sprouts, broccoli, and other leafy greens. A 2016 study discovered a unique sugar present in green leafy vegetables that nourishes beneficial gut bacteria. This sugar is believed to support digestion while hindering the growth of harmful bacteria that can cause illness.
While water isn't a food source, it's an essential component of our bodies, just as vital as oxygen. Water plays a crucial role in nutrient absorption and the elimination of waste products (12) . It aids in cleansing not only the intestines but the entire body.
The gut microbiome is a collection of microorganisms in your digestive tract that play a vital role in digestion, immunity, metabolism, and brain health. It helps break down food, produce essential nutrients, regulate the immune system, and communicate with the brain.
A healthy gut microbiome supports overall well-being, while an imbalance can lead to issues like digestive problems, weakened immunity, and mental health challenges. To maintain it, focus on a high-fiber, plant-based diet, include fermented foods, stay active, and avoid excessive antibiotics and processed foods. Gut friendly bacteria's ensures a Healthy Gut and reduce the chance of having different gut related problems like acidity, bloating, heart burn, constipation etc. Maintaining these are easy with various healthy gut nutrition's supplementaries available on the market. They aid in keeping your stomach healthy and happy.
So, taking care of your gut is like taking care of your whole body. And should be a priority!
A healthy diet is essential for a healthy gut. But what are the best foods for a healthy stomach? As eating the right foods can really help your stomach feel good. Foods with fiber, like fruits, veggies, and whole grains, are great for keeping things moving. Yogurt and fermented foods have good bacteria that help your digestion. And don't forget to drink plenty of water to stay hydrated.
By eating healthy and drinking water, you can keep your tummy happy and healthy.
Note: Avoid unhealthy foods that can damage your stomach system, especially junk food !
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