What Are The 4 Best Foods

What Are The 4 Best Foods – The digestive tract plays a vital role in your health because it is responsible for absorbing nutrients and eliminating waste.

Unfortunately, many people suffer from digestive problems such as bloating, cramping, gas, abdominal pain, diarrhea and constipation for a number of reasons.

What Are The 4 Best Foods

What Are The 4 Best Foods

Certain conditions, such as irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), Crohn’s disease, diverticulitis, and heartburn, can put you at risk for more severe digestive problems.

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However, even a healthy person can have digestive problems due to things like a lack of fiber or probiotic-rich foods in their diet.

It contains friendly bacteria known as probiotics, which are good bacteria that live in the digestive tract and can help improve digestion, keeping the gut healthy (

While probiotics occur naturally in the gut, increasing your intake through foods like yogurt can ease digestion (

Probiotics can help with digestive problems such as bloating, constipation and diarrhea. They have also been shown to improve the digestion of lactose or milk sugar (

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However, not all yogurt contains probiotics. When shopping, be sure to look for “live and active cultures” on the package.

Pectin bypasses digestion in the small intestine and is then broken down by friendly bacteria in the colon (

It increases stool volume and is therefore commonly used to resolve constipation and diarrhea. It has also been shown to decrease the risk of intestinal infections as well as inflammation in the colon (

What Are The 4 Best Foods

Summary The pectin found in apples helps increase stool bulk and movement through the digestive tract. It can also reduce inflammation in the colon.

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Fennel, a plant with a pale bulb and long green stems, is used to add flavor to foods.

Fennel also contains an antispasmodic agent that relaxes the smooth muscles in the digestive tract. This action can reduce negative digestive symptoms such as bloating, flatulence, and cramping (9).

Kefir is a cultured dairy product made by adding kefir “grains” to milk. These “cereals” result from mixing yeast and bacteria with milk and appear to have digestive benefits.

Like the probiotics in yogurt, kefir cultures help digest lactose, decreasing some of the negative side effects associated with lactose intolerance, such as bloating, cramping, and gas (

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In several studies, kefir caused an increase in healthy gut bacteria, which improve digestion, and a simultaneous decrease in harmful bacteria (

Kefir consumption has also been associated with decreased inflammation in the gut, further improving the digestion process (

Summary Kefir’s unique ingredient—”grains” made from yeast and bacteria—appears to improve digestion and decrease inflammation in the gut.

What Are The 4 Best Foods

Chia seeds are an excellent source of fiber, which causes them to form a gelatin-like substance in the stomach once eaten. They work as a prebiotic, supporting the growth of healthy bacteria in the gut and thus contributing to healthy digestion (

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Summary The fiber content of chia seeds can aid digestion by promoting the growth of probiotics in the gut and keeping you regular.

It is made by adding specific strains of bacteria, sugar and yeast to black or green tea, then fermenting it for a week or more (

What’s more, some research in mice has shown that kombucha can help heal stomach ulcers (

Summary Kombucha’s high probiotic content improves digestion and gut health. The drink can also help heal stomach ulcers.

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It helps during the digestive process by helping to break down protein fibers. Although not necessary in your diet, it can help digest protein (

Summary Papaya contains papain, which is a powerful digestive enzyme that contributes to healthy protein digestion. It can also relieve IBS symptoms.

To be classified as a whole grain, it must contain 100% of the kernel, including the bran, germ and endosperm.

What Are The 4 Best Foods

Popular fiber-rich whole grains include oats, quinoa, farro, and whole wheat products. The fiber found in these grains can help improve digestion in two ways.

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Summary Because of their high fiber content, whole grains can support healthy digestion by adding bulk to stool, reducing constipation, and feeding healthy gut bacteria.

During the fermentation process, an antinutrient in soybeans called phytic acid is broken down. Phytic acid can interfere with the absorption of certain nutrients.

Fermented foods like tempeh are a good source of probiotics. Remember that probiotics create a protective lining in the intestines to protect them from harmful bacteria (

Summary Tempeh’s fermentation process and probiotic content may reduce negative digestive symptoms as well as improve nutrient absorption by breaking down the anti-nutrient phytic acid.

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One cup (136 grams) of beets contains 3.4 grams of fiber. Fiber bypasses digestion and goes to the colon, where it feeds your healthy gut bacteria or adds bulk to your stool, which improves digestion (27,

Some popular ways to eat beets include roasted, mixed into a salad, pickled, or blended into a smoothie.

Summary The nutrients in beetroot can help improve digestion by helping to feed your friendly gut bacteria and adding bulk to your stool.

What Are The 4 Best Foods

Commonly consumed in miso soup, miso is made by fermenting soybeans with salt and koji, a type of mushroom.

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Miso contains probiotics which, like other fermented foods, help improve digestion by increasing good bacteria in the gut.

Ginger is a traditional ingredient in oriental medicine that helps improve digestion and prevent nausea. Many pregnant women use it to treat morning sickness (

By moving food from the stomach to the small intestine faster, ginger reduces the risk of heartburn, nausea and stomach discomfort.

Summary Ginger appears to speed up the movement of food through the stomach, alleviating certain side effects associated with slow digestion. It has also been used to treat nausea, including morning sickness during pregnancy.

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It contains probiotics that aid digestion and promote the growth of good bacteria in the colon. The longer the kimchi ferments, the higher the concentration of probiotics (

Green vegetables are also a good source of magnesium, which can help relieve constipation by improving muscle contractions in the gastrointestinal tract (

Some of the most common dark green vegetables that provide this benefit are spinach, Brussels sprouts, broccoli and other green leafy vegetables.

What Are The 4 Best Foods

Additionally, a 2016 study revealed an unusual sugar found in green leafy vegetables that feeds good bacteria in the gut. This sugar is thought to aid digestion while affecting some of the bad bacteria that can cause disease (

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Summary Green vegetables play a role in healthy digestion by providing fiber and magnesium to your diet, as well as feeding the good bacteria in your gut.

Usually eaten plain, some popular toppings for natto include kimchi, soy sauce, green onions, and raw eggs. It can also be eaten with boiled rice.

Natto contains probiotics that serve as a defense mechanism against toxins and harmful bacteria, while increasing healthy gut bacteria that improve digestion (

Interestingly, one gram of natto contains nearly as many probiotics as an entire serving of other probiotic-rich foods or supplements, such as six ounces (170 grams) of yogurt (

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Summary Natto’s rich probiotic content can aid gastrointestinal health and digestion, improving stool regularity and reducing constipation.

Research suggests that a half-cup (71-gram) serving of sauerkraut can contain up to 28 distinct bacterial strains that help your gut by feeding the good bacteria (

Summary Sauerkraut is a rich source of probiotics and contains enzymes that aid digestion by breaking down nutrients into more easily digestible molecules.

What Are The 4 Best Foods

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation in the body (42,

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People with inflammatory bowel disease, food intolerances, and other digestive disorders often have inflammation in the gut. Omega-3 fatty acids can help reduce this inflammation and therefore improve digestion (

Glutamine protects the functioning of the intestinal wall. It has also been shown to improve the digestive condition known as leaky gut, as well as other inflammatory bowel diseases (

Summary The gelatin found in bone broth can help improve digestion and protect the intestinal wall. It may be helpful in improving leaky gut and other inflammatory bowel diseases.

Peppermint oil is made from the essential oils found in peppermint leaves and has been shown to improve digestive problems.

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The oil contains a compound called menthol, which can relieve symptoms of IBS, including bloating, stomach discomfort, and problems with bowel movements (

The oil appears to have a relaxing effect on the muscles of the digestive tract, which may improve digestion (49,

Summary Peppermint has been shown to improve digestion. It can ease IBS symptoms and push food through the digestive tract faster.

What Are The 4 Best Foods

Research supports eating fermented foods like yogurt, kimchi and tempeh to increase the probiotics in your diet, which can improve digestive health.

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High-fiber foods, such as whole grains, dark green vegetables, and chia seeds, also play a role in digestion, helping food move more easily or quickly through your system.

If you’re looking for relief from your digestive problems, consider adding some of these 19 foods to your diet.

Our experts are constantly monitoring the health and wellness space and we update our articles when new information becomes available. Eat dark green vegetables at least three to four times a week. Good choices include broccoli, peppers, Brussels sprouts, and leafy greens like kale and spinach.

Eat whole grains at least two or three times a day. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa, or a multigrain. A

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