7 foods to improve digestion
Everyone knows that poor nutrition leads to disorders of the digestive system, which can be corrected and even completely corrected by changing your eating habits. What are the useful foods for the intestines and stomach we recommend you?
Beetroot is an irreplaceable product for intestinal health, it perfectly disinfects it, suppressing the growth of putrefactive bacteria and revitalizing the intestinal microflora with the help of pectins. But its main advantage is that it has a laxative effect and easily copes with constipation. If you eat beets every day, your intestines will work like clockwork! Beetroot removes toxins and excess cholesterol from the body, which accumulate and lead to aging.
Baked and boiled beets are very useful. But in its raw form, it can only be consumed by those who do not suffer from diseases of the digestive system, since it exacerbates inflammatory processes. A healthy adult can eat 100-200 g of beets per day, for children the norm is 50 g.
How many delicious dishes can you make from this vegetable! Among them are vinaigrette, beets with garlic and walnuts, borscht, beetroot soup, vegetable cutlets and pickled beets. Adjika with beets, beet juice and fruit drink are very useful.
Another food that improves digestion is avocado, one fruit of which contains half the daily value of fiber. It is she who normalizes the intestinal microflora, and destroys pathogenic microorganisms. In addition, this aromatic and tasty fruit restores normal intestinal motility and has antimicrobial effects, especially E. coli and Staphylococcus aureus are afraid of it.
Nutritionists recommend eating no more than two avocados a day and not getting carried away with it in the evenings, since the pulp of the fruit contains fatty acids that make the digestive system work especially intensively. And at night, the body must rest.
Fresh avocados are used to make sandwich masses and pates, salads, soups, sauces and the Mexican guacamole. Avocados are added to rolls, served with pasta and used as a base for nutritious smoothies.
Legumes are an excellent source of vegetable protein and fiber, which are beneficial for intestinal function. Legumes contain soluble dietary fiber, which swells and fills the intestines. Actually, that’s why there is a feeling of satiety, which lasts long enough. Peas, beans, lentils are ideal for fasting and dieting, especially red, yellow, green, brown and black lentils, which can be used to prepare many delicious, healthy and varied dishes. Vegans and vegetarians often use legumes as a complete meat substitute in their diets.
Due to the content of folic acid and phytoestrogens in legumes (especially in lentils), the intestines are reliably protected from tumor processes. Even three servings of lentils a week is enough to protect the mucous membrane from the appearance of dangerous polyps. For stomach ulcers, lentils are a great medicine, especially when cooked deliciously. You can just boil it in water and add some oil. But if you make lentil stew or porridge, puree soup, cutlets, falafel or meatballs, lentils and other legumes will become family favorites. You can sprout peas, beans and lentils, and then add the sprouts to salad or soup, make a pate or filling for pies.
4. Cereals and bran
A good porridge, but a small cup – this is what our ancestors said, who survived all year round on cereals, adding a little meat to them in winter, and vegetables, mushrooms and berries in summer. Porridge is the cheapest and most affordable food for gut health and should be included in your diet every day to cleanse your entire digestive tract. Buckwheat is especially useful for stomach ulcers, since it relieves inflammation of the mucous membrane, and also treats constipation and diarrhea. Oatmeal heals cracks in the stomach lining, normalizes acidity and cleanses the intestines. Millet has an enveloping effect, which makes this cereal extremely useful for gastritis and other disorders of the digestive system. Rice removes all harmful substances from the body, on its basis there are many diets and cleansing therapies, and rice bran is rich in antioxidants that rejuvenate the body. As for barley, it contains a lot of fiber, so it perfectly cleans the intestines, removing even heavy metal salts and harmful bacteria from it. For a change, it is worth adding to the diet whole grain semolina and corn grits, bulgur, spelled and couscous.
From cereals, delicious meat and vegetarian pilafs, cutlets, meatballs, pancakes, pie fillings and even desserts – cookies, biscuits, casseroles, puddings – are obtained. You can add cereals to salads and soups and, of course, try thousands of recipes for a variety of cereals – with vegetables, fruits, berries, mushrooms, meat and fish!
No less useful are cereal bran – wheat, oat, rice, rye. They are recommended to use 2-3 tbsp. l. a day, adding to salads, cereals, soups, fillings and dough. Or you can just drink them with water, like medicine. Bran is useful for dysbiosis, constipation and metabolic disorders, they are also good in slimming diets.
To improve bowel function, you should definitely include nuts in your diet, especially walnuts, since they are rich in iodine, magnesium and iron. Walnut oil coats the walls of the esophagus and stomach, protecting them from irritation. Delicious and fragrant almonds eliminate heartburn and heal microcracks on the walls of mucous membranes – you cannot do without it either. Peanuts cure constipation, pistachios have anti-inflammatory properties. Cashews are renowned for their antimicrobial properties, and hazelnuts block excess cholesterol production. Brazil nuts are rich in fiber, pecans are recommended for colitis and gastritis, and everyone’s favorite pine nuts normalize the digestive system, cleansing the intestines of harmful toxins.
Nut requirement per day – 30 g. This is quite enough to get a generous portion of essential trace elements, vegetable protein and valuable fatty acids. It is better to eat nuts raw, before eating them you can soak them for 4-8 hours in water at room temperature. It is best to eat nuts with vegetables or fruits in salads, add them to baked goods, cereals and desserts.
6. Dried fruits
All dried fruits (especially prunes with dried apricots) perfectly cleanse the intestines – it is no coincidence that they are considered products to speed up digestion. This effect is due to the huge amount of fiber found in dried fruits. Dates, raisins, figs, dried pears and apples are no less useful. They can be ground in a meat grinder or blender, mixed with nuts, and made into homemade candies. Everyone knows the vitamin mass with dried apricots, raisins, lemon, walnuts and honey. It is stored in the refrigerator, eaten on an empty stomach, a tablespoon to protect against colds and flu in winter. In addition, prunes and dried pears have a beneficial effect on the pancreas and prevent diabetes if you do not overeat.
Dried fruits can be soaked before eating – this will not only soften them, but also help remove preservatives. Naturally, the water in which they were soaked should be drained. Dried fruits are best eaten in the morning 20 minutes before breakfast, without getting carried away: 50-100 g of dried fruit is enough. You can make desserts from them, add to dough, cereals, salads, sauces, and also cook jam and compotes. Dried fruits with meat and fish are very tasty – for example, baked pork with prunes or trout with dried apricots.
Pumpkin is one of the healthiest foods for intestinal health. Its pulp contains many pectins, which help to gently cleanse the digestive system and stimulate intestinal peristalsis. This vegetable is best consumed baked. Pumpkin is good because you can cook a lot of dishes from it: from desserts to mashed soups.
Foods to avoid
We already know a lot about healthy food, but what foods are bad for the intestines?
These are primarily:
- fried foods
- fast food
- foods with chemical additives
- smoked meats
- sweets and heavy baked goods.
If you find it difficult to give up all of these temptations at once, reduce the amount of their consumption to a minimum and increase the proportion of healthy foods. Then the digestive system will thank you so much!