We all know that most of the health issues start from our stomach and one thing you should know about your health is we are not what we eat, we are what we digest.
How good we are digesting our food determines our energy level, state of body and mind. However, most people on a daily basis are knowingly or unknowingly doing things which is damaging their digestion as a result Gas, Bloating, Constipation, skin issue and hair-fall are the most common problems today.
According to Ayurveda, almost 96% of disease is originated from the stomach so I will give you brief information about Top 10 Healthy Foods to Improve Digestion. In this article, I will comprehensively discuss what exactly we should do to keep our digestion better.
So in this article, we will discuss how to improve digestion naturally at home and what help digestion after eating
Table of Content
Foods to improve digestion
Medicine to improve digestion
Tips for Smooth Digestion
Best Foods to improve digestion
Yoghurt or curd is a great Probiotic (an ingredient that contains live bacteria). These good and beneficial bacteria are known to improve gut activity, soothe inflamed digestive systems and treat an upset stomach.
Yoghurt is an excellent source of good bacteria. It is good for your teeth and bones. but If you are eating curd during the day, have it without sugar but if you are eating curd at night, add sugar or some black pepper. It will assist in digestion and calm your digestive system.
Curd has a moisturizing effect on your skin and it heals your dry skin naturally and it will also help to reduce high blood pressure, As per the United States Department of Agriculture, a cup of yogurt (250grams) contains about 275mg of calcium which is very helpful to maintaining bone density.
Spinach is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.
Spinach Leafy greens have a powerful antioxidant called glutathione, which can help keep your liver working right. you can use spinach in your daily salad and have it raw for better results.
Spinach is also high in fibre and water, both of which help to prevent and promote a healthy digestive tract. Spinach contains large quantities of Vitamin A which is necessary for the growth of all bodily tissues, including skin and hair.
Papaya is one of the best food available in India. It contains carotenoids that can neutralize free radicals and reduce oxidative stress in older adults and people with prediabetes.
Papaya is very beneficial for digestion also it contains pantothenic acid, copper, fibre, folate, Vitamin A and magnesium it also has an enzyme called papain which helps break down protein fibres and assist in the digestive process.
It will also help you in bloating problems as well, and if you are having constipation problems and want to get rid of this so add papaya in your daily diet.
4. Chia Seeds
Chia seeds are a good source of fibre, providing 11 grams of fibre in 28-gram of serving. It also high in Omega 3 fatty acid which is very important in order to improve your bad digestion.
Chia seeds are a rich source of high-quality fibre and very low in calories that makes you full for a longer period. In other words, it can beneficial for your weight loss.
The fibre in chia seeds is mainly soluble fibre and mucilage, the substance responsible for the gluey texture of moistened chia seeds. these fibres also help to lower cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.
5. Fish Oil
Fish oil can be obtained by eating fish or taking supplements. Fish that are especially rich in the beneficial oils known as omega-3 fatty acids. Fish oil is most often used in supplements for conditions related to the heart and blood system.
Research suggests that consuming fish oil during pregnancy may help reduce the risk of Asthma in children and it will also beneficial to reducing inflame allergy during pregnancy.
Fish oil is also used for many kidney-related problems. it’s kind of hard to eat fish on a daily basis so instead of eating, you can take 1-2 fish oil capsules which is equally beneficial in terms of digestion.
As we know that banana is a rich source of potassium and Vitamin B6. A medium-sized banana can provide about a quarter of your daily vitamin B6 which helps you from non-alcoholic fatty liver disease.
A banana will also help to weight loss, yes we all know that banana is high in carbs but the other properties of bananas are very important for weight loss they are rich in Electrolytes also it’s improve digestion and very important for your bones and brain.
It also contains pectin fibre, potassium, and magnesium which increase your bone strength and make them stronger. It is high in carbs that make you fill-up for a longer period.
Ginger is used globally as a spice and flavouring agent. It is most often enjoyed in its fresh, dried, and powdered forms. especially in India almost everyone using ginger in early morning tea.
Ginger is a portion of amazing food and It is a good source of vitamins A, B, C, and E as well as minerals such as calcium, iron, and magnesium which is very effective for fatty liver and improve digestion.
Ginger can help to prevent gas and bloating by relaxing the muscles in the gastrointestinal tract. This can help soothe an upset stomach. Ginger can also help decrease belching and flatulence and can help lower the pressure put on the opening between the oesophagus and stomach.
We all know that fibre is the main source of healthy digestion and Beetroot is a good source of fibre. 1 cup of beetroots contains 3.4 grams of fibre and 4 gram of protein which helps you in weight management as well.
Beetroot contains a pigment called betalains that reduce kidney inflammation. it will also reduce the risk of chronic diseases including colon cancer, heart disease and type 2 diabetes.
It will also prevent digestive conditions like constipation, Ulcerative Colitis, Gallstones and Irritable Bowel Syndrome. Beets are low in calorie and high in water which helps you to achieve and maintaining a healthy weight. Also, it is one of the best ways to increase haemoglobin levels.
Kiwi is again great fruit to improve digestion. It has plenty of fibre which helps you to maintain healthy digestion. Also, It has a proteolytic enzyme called actinidin which breaks down the protein and enhances the digestion.
Kiwi has also boosted the immune system. it is a great source of Vitamin C which is an essential nutrient when it comes to boosting your immunity. It will also protect you from cold and fever.
It also contains potassium that treats both constipation and loose stools. Kiwifruits contain a peptide called kissper that is known to fight inflammation in the colonic tissues.
Cantaloupe is one of the best fruits in both taste and nutrition value. It is almost 90% of water which makes you hydrate all day long and helps in weight management and healthy digestion.
It is also rich in fibre which prevents constipation and makes you full all day long. along with that, it will also reduce the risk of heart disease and diabetes.
Cantaloupe also has Potassium that promotes nerve health and proper muscle contraction. it is also very low in sugar and carb so you can add this in your weight loss diet for better results.
Medicine to improve digestion
I would suggest you to use the foods that I recommend above and you will surely get the results in few weeks however if you have serious digestion problems so here I recommend some medicine which you can use for better and faster results.
Himalaya Liv.52 Tablets is very beneficial in terms of digestion. Protects the liver against various hepatotaxins, corrects liver dysfunction and damage and promotes appetite and growth.
Liv. 52 release the lipotropic which is compounds that help catalyze the breakdown of fat which effect in chronic alcoholism and prevents fatty infiltration of the liver. It also controls the progress of cirrhosis and prevents further liver damage
You can take 2-3 tablets, 3-4 times a day If you are an Adults and For children use 1-2 tablets 3-4 times a day.
Fish oil again an important supplement for digestion which required in our day to day life. it contains Omega-3 fatty acid which maximizes the fat loss results.
It also contains a high amount of Omega-6 which prevents your body from Eye, skin, and pimple issues also it is very beneficial for the liver as well.
Omega-3 fatty acids are essential nutrients that are important in preventing heart disease and mental disorder.you can consume 1 tablet a day anytime with lot’s of water and vegetarian people can use Flex seed oil capsule instead of Fish oil.
GNC super digestive enzymes capsules are one of the best medicine to improve digestion and helps you to maintain a healthy liver. All these digestive enzymes help the body to break down fats, proteins, and carbohydrates.
It will also fix the lactose intolerance so if you are allergic to the dairy product or if you have lactose problem so this medicine will help you with that. Also, it will also reduce the inflammation in your liver.
It will also protect your body from malabsorption which refers to a number of disorders in which the small intestine can’t absorb enough of certain nutrients and fluids. as a result, it leads you to uncomfortable symptoms like bloating, flatulence, abdominal cramps, and diarrhea.
Tips for smooth digestion
Focus on Plant Power
All plants foods are a great source of fibre so you need to add high fibre foods like Vegetables, Fruits. Nuts and seeds, whole grains and beans and lentils. It fills you up for which also helps you in weight management.
Eat smaller Meals
Break it down your meal in 4-5 small portion and always chew your food properly it will make your digestive system’s job a little easier. as a result, your liver stays fit and your digestion will also improve.
Add more Fluid in your Diet
Water and other fluid such as soup, juice etc. are easily digestible and make you hydrated all day long. You can also add green tea or water rich foods like cucumber but avoid alcohol and other soft drink. keep in mind, these things will dehydrate you and increase stomach acid.
Do some Physical Activity
The list of benefits through exercises is beyond your imagination. it does not only make you physically fit rather it increases mental focus too. some study proved that active people also have smoother digestion. So, start your workout but don’t exercise right after a meal. it may cause indigestion.
Ditch Bad Habits
I hope you understand the habits I am referring to so avoid Smoking, drinking alcohol and late-night eating. all these things may lead you to bad digestion and one more thing you should know that never lie down after eating. When you do such a thing so the food in your stomach rise up and lead to heartburn.
So, these are the foods and medicine I recommend to improve digestion. You can give it a try for at least a month and you will surely get positive results. If you are having any serious medical condition so please consult with a specialist before using these foods or medicine.
I hope you like this article if you any concern so please write to us in a comment below and I will surely give you response real quick. If you want to lose weight so you can check out my 10 Exercise to Burn Belly Fat Without Running or Dieting Article.