Your diet has a big impact on your health, especially that of your digestive system. The best way to stay healthy is to eat a balanced diet, but there are also a few foods that you should include for their special benefits.
1. Whole Grains
Whole grains are a good choice because they have much more fiber than other carbohydrates, but they fill the same role in the kitchen. That makes it easy to integrate them into your diet without making big changes.
Most people need at least 25 grams of fiber each day to ensure that their colon works properly. The amount you get from a serving of whole grain food will vary depending on the exact dish, but many will have about 3 or 4 grams per serving. More information can be found on the Digestive Center website.
2. Live-Culture Yogurt
The human gut relies on bacteria to help with digestion. They do grow naturally in the digestive tract, but most people can benefit from adding some more through their diet. In particular, they can help to reduce bloating, constipation, and even diarrhea.
Yogurt can be a good way to get those bacteria, but not all yogurts are created equal. Only brands that include live bacterial cultures will help. Be sure to check the labels when shopping so you can get the right type!
3. Leafy Greens
Eating leafy greens can help to keep those healthy bacteria alive. As with all living things, the bacteria in the human gut need food to survive. Leafy green vegetables, including kale or spinach, are a great food source for them. They contain a specific type of sugar, sulfoquinovose, which bacteria excel at digesting. Eating the greens will make sure that the bacteria can thrive to do their job as part of the digestive system.
Apples are a great addition to most diets because they are high in pectin. It is available from most fruits, but apples have more than most. It avoids most digestion but can still break down in the colon. That allows it to help with many colon issues, such as diarrhea, constipation, and inflammation.
Kombucha is a type of tea with sugar that has been fermented to allow healthy bacteria to grow in it. Like yogurt, it can be used to boost the body’s supply of gut bacteria to help with digestion. That makes it a particularly good choice for people who need to consume probiotics but prefer to avoid adding diary products to their diets.
Healthy diets make for healthy digestive systems. Balance and good nutrition are vital, and those foods will help to make sure you get the nutrients that you need.