Foods That Help With Digestion
Foods that help with digestion contribute greatly to a healthy gut. And as our articles explain, a healthy gut is essential for overall health and well-being. The gut houses trillions of microorganisms, which play a role in everything from immunity to metabolism. When the gut is out of balance, it can lead to a wide range of health problems.
In reality, there is no such thing as a single superfood that can magically make up for a poor diet and unhealthy lifestyle. Good health comes from eating a varied, balanced diet and being active. Fortunately, there are a number of foods that can promote gut health. Let’s have a look at the top foods that you should be including in your diet to keep your gut as healthy as possible.
Alliums
Leeks belong to the allium family, which also includes garlic and onions. All of these root vegetables contain inulin. Garlic has the most, at 16% inulin, with leeks at up to 10% and onions at approximately 7.5%. With that said, dried onions have up to 32% inulin.. As with chicory and Jerusalem artichoke, the inulin fibres in these vegetables feed the probiotics, keeping them healthy. The healthier the gut bacteria, the healthier the gut is.
In addition, garlic improves the function of the lining of the gut, supporting the absorption of nutrients. The active ingredient in garlic, allicin, is also beneficial in protecting against pathogenic bacteria, specifically Helicobacter pylori, which can cause ulcers, inflammation, and bacterial imbalance in the gut.
Chicory
Chicory is a superfood for the gut and digestive health. It is a prebiotic, which means it helps promote the growth of healthy bacteria in the gut. This is because it is high in inulin, a type of fibre that the gut bacteria feed on. When they are well fed, they are healthy and can multiply easily.
When feeding on the chicory, the gut bacteria produce butyrate. Butyrate is a short-chain fatty acid that the body cannot produce without the input of the healthy bacteria in the gut and is necessary to maintain the lining of the gut. This is important as, if the gut lining is compromised, bacteria and small particles of undigested food can enter the bloodstream. This is called leaky gut and causes pain in the gut and inflammation in the body. Neither of which are good news for our overall health.
Dandelion leaves
Dandelion leaves may not be an obvious choice as a superfood for gut health. However, they contain fibre to keep food moving through the gut and digestive system and prevent constipation. Dandelion leaves are approximately 13% inulin, so they are another prebiotic food. However, when cooked, some of this inulin is broken down and lost. It is therefore best to eat them raw in salads for the most benefit.
Dandelion leaves also contain anti-oxidants, including beta-carotene. Anti-oxidants fight free radicals that cause oxidation and inflammation. These anti-oxidants benefit the whole body but also protect the gut lining against these damaging biological factors. Further research has backed up the specific anti-inflammatory action of dandelion, boosting its rating as a so-called superfood.
Dandelions are considered safe to eat, although they should be washed thoroughly to get rid of residues of insecticides or herbicides. One thing to be aware of is that dandelions have been shown to interact with some medications. Therefore, if you take medication on a regular basis, it is best to double-check with your doctor before eating dandelions.
Fermented foods
Fermented foods provide the gut with beneficial bacteria, called probiotics. These foods include sauerkraut, which is fermented cabbage, and kimchi, which is made from spiced vegetables that have been fermented. The fermentation process not only enriches the vegetables, making them more nutritious and more easily digestible than in their unfermented state, but also helps them pack a probiotic superfood punch.
They are raw, so many of the nutrients that would be destroyed in the cooking process are preserved. Sauerkraut and kimchi can be bought already fermented, or you can make your own at home. When buying from the shop, check that they are unpasteurized, as this process may lengthen their shelf life, but it kills a large percentage of the beneficial bacteria, which is the reason you are buying them in the first place. For that reason, look for them in the chilled cabinet rather than in a jar or tin.
Jerusalem Artichokes
Similar to chicory, Jerusalem artichokes also contain inulin, which the gut bacteria like to feast on. Along with inulin, they also contain fructo-oligosaccharides. As prebiotic foods, they also encourage the growth and multiplication of the probiotic bacteria. However, a word of warning: do not eat too many, too often, as they can cause bloating, gas, and stomach pain.
Oats
There are many reasons why oats are considered a superfood for gut and digestive health. First, they are a rich source of fibre, which is essential for keeping us going to the toilet regularly and preventing constipation. Additionally, oats are a good source of prebiotic nutrients, which help feed the beneficial bacteria in the gut, promoting a healthy digestive system. Finally, oats contain beta-glucan, a type of soluble fibre that has been shown to reduce cholesterol levels and improve blood sugar control.
Plantains
Plantains look like green bananas, but that is where the similarity ends. They are more savoury than sweet, contain much less sugar, and should be cooked before eating. You can eat them raw, but they taste more like raw potatoes than bananas. Otherwise, they are very similar to bananas nutritionally. As a beneficial food for the gut, they contain prebiotic fibre, which helps feed the beneficial bacteria in the gut, keep digested food moving through the gut, and prevent constipation.
Plantains are sometimes used as a substitute for potatoes, which is a great healthy swap as they contain many more vitamins and minerals, along with resistant starch. In addition to moving digested food along the gut, the fibre in plantains can also keep pathogenic bacteria moving through the gut and out of the body. This stops them from sticking to the gut wall and causing damage, such as inflammation. Plantains also play a part in stopping those pathogenic bacteria that cause diarrhoea.
When thinking about keeping your gut healthy and preventing digestive disorders, these foods should be included in your diet on a regular basis.
Click here for an article from livestrong.com about Why Plantains Should be Cooked Before Eating .
Click here for our section of articles on Gut Health.