What to eat to improve digestion

 Stomach and intestinal health can be maintained without medications - simply by choosing the right foods

Where would we be if it were not for digestion - and nowhere, because without this complex and multi-stage process with the participation of different organs and systems, no life is simply possible. And almost everything depends on its effectiveness: from the beauty and health of the skin and energy level to the state of the immune system and mental health. “Only” because it is digestion that provides the necessary nutrients for cells, tissues and organs. And for them all to eat well, the health of the digestive system, physical activity, emotional state, diet, and, in fact, the food itself are important.

Products for digestion

Digestion is a complex process during which the body breaks down food into smaller and simpler components - amino acids, fats, carbohydrates, vitamins and minerals. And they are already absorbed and used by cells for growth, energy production, metabolism and vital functions. Therefore, what we eat determines how we look, feel, and how successfully we resist stress and illness.

Nutrition of cells, tissues and organs is a consequence of a person’s daily diet.

Nutrition to improve digestion should include certain vitamins, minerals and nutrients. Here are the main ones:

Prebiotics and Probiotics: Prebiotics are fibers that provide food for beneficial bacteria in the gut, while probiotics are live microorganisms that promote gut health. They help maintain the balance of the intestinal microbiota and improve digestion.

Vitamin C: An antioxidant that protects cells from damage and supports the health of the lining of the stomach and intestines. It is also involved in the synthesis of collagen, which maintains the health of the tissues and walls of the digestive system.

Vitamin A: plays an important role in the health of the lining of the stomach and intestines, and also promotes the production of digestive enzymes. Needed for the functioning of the immune system, which protects the digestive organs from infections.

Vitamin D: what does this have to do with a vitamin important for bone health? But its deficiency can lead to weakened muscles and deterioration of intestinal function.

Vitamin B: and in all its manifestations. For example, a lack of B1 can lead to digestive disorders. B2 is essential for maintaining the health of the stomach and intestinal mucosa. B3 improves blood flow, which is important for the digestive system. B6 is involved in the metabolism of amino acids, including those formed as a result of protein digestion. B12 is needed for the nerves that control digestion.

Magnesium: plays an important role in contracting intestinal muscles and regulating the nervous system, which promotes healthy digestion.

Dietary fiber: Foods containing fiber are needed for intestinal motility.

By the way, food for digestion should include iron and calcium, although their effect on it is not direct. Simply, a lack of iron negatively affects overall health, and the digestive system will immediately “feel” this on itself. And a lack of calcium, which can weaken bones and muscles, affects the efficiency of digestion.

Non-sweetened dairy products are an important part of nutrition for digestion.

What to eat for digestion?

Fruits and vegetables: sources of vitamins and minerals important for the digestive system. These are apples (contain dietary fiber and vitamin C), bananas (potassium), spinach (iron and vitamin A), broccoli (vitamin C and calcium), carrots (beta-carotene, which is converted into vitamin A), beets (iron and energizing gastric juice), zucchini (dietary fiber, vitamins C and B, beta-carotene, magnesium), onions and garlic (prebiotics)

Nuts and seeds: Sources of healthy fats, protein, vitamins and minerals, including magnesium, zinc and vitamin E. They also have prebiotic properties that can support gut health. The most effective are almonds, hazelnuts, pecans and chia and flax seeds.

Dairy products: yogurt, kefir and cottage cheese contain probiotics and calcium. Destroy harmful bacteria and support the microflora of the gastrointestinal tract.

Whole grains: oatmeal, corn, rice, wheat and rye bread contain soluble and insoluble fiber, which helps the digestive system function. Rich in B vitamins, including vitamin B1, B2 and B3.

Fish and seafood: Salmon, sardines, shrimp and mussels contain a lot of protein, healthy fats, iodine and vitamin D, which are essential for nutrition to improve digestion.

Broccoli and zucchini are the perfect duo for the stomach.

In addition, healthy foods for digestion are vegetables and fruits, which are high in dietary fiber. For example, broccoli, cabbage, spinach, carrots, pumpkin, and fruits, apples, pears and oranges. And fermented foods containing beneficial microorganisms - yogurt, kefir, sauerkraut, kimchi, kombucha, kvass, miso, soy sauce.

How to improve digestion?

Products for good digestion are an important, but not the only element. Among the factors influencing this important process:

Physical activity: Physical activity can affect the speed of digestion. Exercise stimulates peristalsis, which speeds up the movement of food through the gastrointestinal tract.

Psychological factors: A person's emotional state, stress, anxiety or depression can affect digestion. For example, stress can slow down digestion or cause various stomach problems.

Diet: Irregular eating disrupts the normal digestive cycle, reduces metabolic rate, increases the risk of overeating and eating disorders, and worsens stress and anxiety. And long periods of hunger can cause unnecessary stress on the digestive system.

Skipping meals does not lead to weight loss, but to overeating.

Snacks: Can have both positive and negative effects on digestion, depending on their composition, portion size and timing. They should be small, not frequent, not next to main meals, and consist of foods that are easily digestible.

Drinking regime: Drinking enough water throughout the day helps maintain proper hydration levels in the body and promotes normal functioning of the digestive system.

Moderate consumption of fats and processed foods: they slow down digestion and cause stomach irritation.

Limit alcohol and caffeine: in large doses, they irritate the gastrointestinal tract and impair digestion.

For digestive problems that are easily triggered by stress, irregular meals, and eating on the go, changing your routine can quickly relieve symptoms. What is useful for digestion during such periods:

small portions and frequent meals every 3-4 hours. This will help reduce the load on the stomach and improve the digestion process,

avoiding fatty and spicy foods that irritate the gastrointestinal tract. The diet remains low-fat dairy products, lean meat, skinless chicken, vegetables, fruits and whole grains,

products for digestion with dietary fiber, which regulate intestinal function and improve peristalsis. These are vegetables, fruits, whole grains, nuts and seeds rich in dietary fiber.

avoidance of alcohol and caffeine,

reducing simple carbohydrates - sweets, white bread and other white flour products, which can cause fluctuations in blood sugar levels,

avoiding eating before bed: last meal 2-3 hours before bedtime to give the body time to digest.

In case of serious disorders, it is better not to delay a visit to the doctor - neglected digestive problems can lead not only to chronic digestive disorders, but also to other diseases - cardiovascular, diabetes, osteoporosis, allergies and autoimmune diseases.