How to Choose Foods to Improve Digestion
Eat more fiber., Ingest more prebiotic foods., Have more probiotic foods., Try more fermented foods., Incorporate more foods with healthy enzymes., Consider taking digestive enzymes.
Step-by-Step Guide
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Step 1: Eat more fiber.
One of the best ingredients in food that will help with digestion is fiber.
If you are running from a low level of fiber, start slowly.Start by increasing your daily intake of fiber by about 10% every week until you hit the recommended goal.
This is 25 to 38 grams (0.88 to
1.3 oz) of fiber a day, depending on your age and gender.Vitamin-rich foods include:
Green vegetables, such as mustard greens, collard greens, kale, spinach, turnips greens, beet greens, Swiss chard, dark green lettuces, and broccoli Other colored vegetables, such as eggplant, carrots, cauliflower, celery, Brussels sprouts, and peas Whole grains, such as whole wheat bread and pasta, brown rice, and quinoa Fruits, such as plums, apricots, prunes, peaches, apples, and all berries.
Keep the rinds on to increase the amount of fiber Beans and legumes -
Step 2: Ingest more prebiotic foods.
Prebiotic foods are those that help support the creation of good gut bacteria.These foods can be eaten everyday as part of your diet.
Eating them raw is the best way to get the prebiotics, but if you need to cook them, try to cook them as little as possible.
These foods include:
Artichoke Garlic Onions Leeks Asparagus Chicory root , Probiotics are also helpful for digestion.
Probiotic foods contain much needed gut bacteria that will help with digestion.
These can be incorporated into your diet as much as you can.
For the dairy based products, make sure you do not have a lactose intolerance before eating them.
Foods high in probiotics include:
Yogurt Kefir, which is a type of fermented milk Miso soup Tempeh, which is a type of fermented soybeans , Fermented foods provide your body with both prebiotics and probiotics.
It is the best to make these foods at home or to buy all natural or organic varieties of them.This will ensure they have more of the ingredients your system needs.
These foods include:
Pickles Other pickled foods Sauerkraut Buttermilk Kimchee, which is Korean sauerkraut Kombucha, which is fermented tea , There are some foods that naturally have enzymes that will help you digest foods better.
These foods include pineapple, which contains the enzyme bromelain, and papaya, which contains the enzyme papain.
Have these as snacks or incorporate them into recipes every day., Enzymes are the substances naturally found in humans, plants, and animals that can help break down foods.
Digestive enzyme supplements can be taken if you want to help your digestion.
Ask your doctor which enzyme is right for you to ensure it will not affect any condition you have.
Take these enzymes as directed about 15 to 20 minutes before a meal.
Common digestive enzymes include:
Bromelain Papain Trypsin Chymotrypsin Amylase Lipase Lactase -
Step 3: Have more probiotic foods.
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Step 4: Try more fermented foods.
-
Step 5: Incorporate more foods with healthy enzymes.
-
Step 6: Consider taking digestive enzymes.
Detailed Guide
One of the best ingredients in food that will help with digestion is fiber.
If you are running from a low level of fiber, start slowly.Start by increasing your daily intake of fiber by about 10% every week until you hit the recommended goal.
This is 25 to 38 grams (0.88 to
1.3 oz) of fiber a day, depending on your age and gender.Vitamin-rich foods include:
Green vegetables, such as mustard greens, collard greens, kale, spinach, turnips greens, beet greens, Swiss chard, dark green lettuces, and broccoli Other colored vegetables, such as eggplant, carrots, cauliflower, celery, Brussels sprouts, and peas Whole grains, such as whole wheat bread and pasta, brown rice, and quinoa Fruits, such as plums, apricots, prunes, peaches, apples, and all berries.
Keep the rinds on to increase the amount of fiber Beans and legumes
Prebiotic foods are those that help support the creation of good gut bacteria.These foods can be eaten everyday as part of your diet.
Eating them raw is the best way to get the prebiotics, but if you need to cook them, try to cook them as little as possible.
These foods include:
Artichoke Garlic Onions Leeks Asparagus Chicory root , Probiotics are also helpful for digestion.
Probiotic foods contain much needed gut bacteria that will help with digestion.
These can be incorporated into your diet as much as you can.
For the dairy based products, make sure you do not have a lactose intolerance before eating them.
Foods high in probiotics include:
Yogurt Kefir, which is a type of fermented milk Miso soup Tempeh, which is a type of fermented soybeans , Fermented foods provide your body with both prebiotics and probiotics.
It is the best to make these foods at home or to buy all natural or organic varieties of them.This will ensure they have more of the ingredients your system needs.
These foods include:
Pickles Other pickled foods Sauerkraut Buttermilk Kimchee, which is Korean sauerkraut Kombucha, which is fermented tea , There are some foods that naturally have enzymes that will help you digest foods better.
These foods include pineapple, which contains the enzyme bromelain, and papaya, which contains the enzyme papain.
Have these as snacks or incorporate them into recipes every day., Enzymes are the substances naturally found in humans, plants, and animals that can help break down foods.
Digestive enzyme supplements can be taken if you want to help your digestion.
Ask your doctor which enzyme is right for you to ensure it will not affect any condition you have.
Take these enzymes as directed about 15 to 20 minutes before a meal.
Common digestive enzymes include:
Bromelain Papain Trypsin Chymotrypsin Amylase Lipase Lactase
About the Author
Frank Young
Creates helpful guides on lifestyle to inspire and educate readers.
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