Once food goes into the mouth, people typically don't give a thought to the process of digestion until something goes wrong. Digestive trouble can result in temporary bouts of gas, bloating, and diarrhea or lead to more chronic health problems like Crohn's disease, inflammatory bowel disease, or diverticulitis. One of the easiest ways to boost digestive health is through healthy eating. If you’re looking for indigestion remedies, adding ten foods to the diet can help ensure fantastic digestion and better overall health.
1. Rice Bran
Because rice bran contains both soluble and insoluble fiber, it helps move food through the digestive system and keeps bowel movements regular. Studies also show it provides relief from irritable bowel syndrome, boosts levels of friendly microflora in the gut, and reduces benign tumors in the colon by 51 percent.
A source of soluble fiber with a smooth and creamy texture, inulin can be found naturally in chicory, bananas, onions, garlic, and wheat. It helps prevent constipation and encourages healthy bacterial balance in the colon.
3. Guar Gum
Derived from the guar bean, guar gum is ground into a powder that is often used by food manufacturers and cooks as a thickener, emulsifier, and stabilizer. Guar gum is a soluble fiber that controls the liquid content of stools and softens them, making them easier to pass. Studies show guar gum may encourage healthy flora in the gut and reduce symptoms of irritable bowel syndrome and constipation.
In addition to containing 12 percent of the recommended daily amount of fiber, bananas are a rich source of potassium, an important mineral and electrolyte which is lost with the passage of waste.
By lubricating the digestive system, the oils in flaxseed help move food along. In addition, flaxseed contains a unique mix of soluble fiber and insoluble fiber. Soluble fiber slows digestion and softens stools for easier passage, and insoluble fiber prevents diarrhea by adding more bulk to stools.
Pineapple contains bromelain, an enzyme that helps the body digest protein. Research shows that bromelain may also help soothe an upset stomach and ease heartburn. It is most effective for heartburn when used with lipase and amylase, enzymes that help digest fat and starch, respectively.
Delicious, juicy papaya contains papain, another enzyme that helps break down proteins in the stomach. Anti-inflammatory properties in papain also help soothe upset stomach and heartburn.
A traditional Korean dish made from fermented vegetables, kimchi is a source of soluble fiber and probiotics. In addition to the digestive benefits of soluble fiber, the fermentation process creates Lactobacillus, friendly bacteria that promote intestinal health. In addition, the cabbage in kimchi offers detoxification properties that help rid the body of impurities and toxins.
Like kimchi, yogurt contains a host of probiotics that encourage healthy bacterial balance in the intestines. Studies suggest daily probiotic supplements may improve frequency and regularity of bowel movements, help ease symptoms of irritable bowel syndrome and Crohn's disease, and lower risks for diarrheal infections.
One cup of blueberries offers 14 percent of the recommended daily amount of fiber. Soluble fiber in blueberries slows the digestive process, pulling more nutrients from food for absorption and assimilation.
Uncomfortable gas, bloating, and irregularity have become a standard part of life for some people, but a few dietary changes can make a big difference in indigestion treatment. Incorporating foods like rice bran, flaxseed, yogurt, and more into the diet helps improve the inner workings of the digestive system and boosts overall health.