Top 10 Foods that help with Digestion and Bloating Issues
Food is the best stress buster! Isn’t it? Just binge into your favourite snack or drink and tantalise your taste buds to FEEL GOOD. But did you know overeating or wrong food intake at the wrong time can lead to bloating and digestion problems? Digestion is a complex process that involves breaking down food into smaller components that the body can absorb and use for energy.
However, various factors such as stress, lack of physical activity, and certain medical conditions can disrupt the digestive process and lead to bloating, discomfort, and other digestive issues. Fortunately, nature has blessed us with some of the best foods that help support healthy digestion and alleviate bloating. Let’s look at them one by one:
- Ginger: Have you ever wondered how a gnarled and ill-shaped root like ginger can be so effective in keeping bloating issues at bay? Well, it turns out that ginger is a natural remedy that has been used for centuries to treat various digestive issues, including bloating, nausea, and indigestion. Ginger contains two active compounds called gingerols and shogaols which are known for their anti-inflammatory properties. These compounds can help relax the muscles in the digestive tract, which can alleviate bloating and discomfort.
One of the easiest ways to incorporate ginger into your diet is by drinking ginger tea. You can also add fresh ginger to your meals, such as stir-fried dishes, soups, or smoothies.
- Papaya: There is nothing to explain about how the TROPICAL FRUIT - Papaya, rich in digestive enzymes - papain and chymopapain help break down proteins in the stomach and small intestines, making them easier to digest. In fact, each serving of papaya contains a good amount of fibre, which can help regulate bowel movements and prevent bloating.
And you can be just so creative when it comes to papaya recipes! Besides using them in fruit salads, make a papaya smoothie by blending fresh papaya with your favourite milk or yogurt. Grilled Papaya is also as quick to make. Cut thick slices of papaya and brush them with honey or agave syrup. Grill for a few minutes on each side and enjoy as a sweet and smoky side dish.
- Fennel Seeds: The crackling sound of fennel seeds is like music to the ears of anyone struggling with bloating or indigestion. Yes! It’s such a relieving sign. Thanks to the natural digestive properties of these tiny seeds. It contains compounds that relax the muscles in the digestive tract and reduce gas. Eating raw fennel or drinking fennel tea can help with digestion and promote healthy gut function.
Fennel can also be used in cooking to add flavour and promote healthy digestion. Try adding sliced fennel bulbs to salads, soups, or stir-fry dishes for a tasty and nutritious boost.
- Yogurt: Yogurt - Not just a delicious and creamy treat, but it is also a digestive powerhouse that can work wonders for your GUT HEALTH. This creamy dairy product is loaded with probiotics, which are beneficial bacteria that reside in your gut and help to break down food and support healthy digestion. In addition, yogurt also contains enzymes that can help your body break down lactose, the sugar found in dairy products that many people have difficulty digesting.
It's important to choose plain, unsweetened yogurt with live and active cultures, as these contain the most beneficial probiotics. You can also mix in some fresh fruit, nuts, or seeds to add some flavour and texture while still keeping it healthy.
- Turmeric Tea: Feeling bloated or uncomfortable after a meal? Turmeric tea is like a warm hug for your digestive system. Turmeric contains a compound called curcumin, which has powerful anti-inflammatory and antioxidant properties. These properties can help reduce inflammation, support healthy digestion, and ease bloating and other digestive issues. You can add honey, lemon, or ginger for additional flavour.
- Kefir: You know how sometimes your stomach feels like it's housing a balloon animal? Well, Kefir has got your back. Kefir is a fermented milk drink that is similar to yogurt but has a thinner consistency and a tangy flavour. Like yogurt, it is packed with probiotics, that helps fight off the bad guys (a.k.a. harmful bacteria) and restores order to your tummy. Kefir can be enjoyed plain or mixed with fruit or honey for added flavour.
- Avocados: Did you know that the creamy green goodness that's taking the world by storm - avocados are actually a great source of fibre? That's right, just one medium avocado contains around 10 grams of fibre. And why is fibre important for digestion, you ask? Well, fibre helps to keep things moving smoothly in your digestive system, preventing constipation and bloating.
Plus, avocados also contain healthy fats that help your body absorb other nutrients more effectively. So, next time you're feeling a bit backed up or bloated, try adding some avocado to your meals and see if you notice a difference.
- Figs: Those little gems that have been enjoyed for thousands of years! Not only are they a delicious and versatile fruit, but they're also packed with fibre and other nutrients. Figs help to keep things moving smoothly in your digestive system, preventing constipation and promoting healthy bowel movements.
Plus, they contain enzymes that aid in digestion and can help soothe an upset stomach. So, if you want to keep your digestion in tip-top shape, don't be a figgy pudding and add some fresh or dried figs to your diet today!
- Peppermint Tea: This amazing tea is like a refreshing blast of coolness in a cup. It can be your new best friend when it comes to tummy troubles. It helps soothe inflammation and other symptoms like stomach pain, constipation and bloating. Its distinct and invigorating taste is like a natural breath mint that you can sip on, and it's perfect for those who enjoy an herbal tea that's not too sweet.
So, if you're a fan of refreshing and minty flavours, then peppermint tea might just be your new go-to brew. Why not give it a try and see if it helps ease your digestive problems?
- Whole Foods: Now, listen up folks, if you want to keep things moving smoothly behind your belly button, you better start adding whole grains to your diet. Fibre-rich food - oats, quinoa and brown rice help regulate smooth bowel movements and promote healthy digestion. Plus, they keep your gut bacteria happy, and we all know happy bacteria equals happy bowels.
And as for bloating, whole grains are like a superhero's cape - they swoop in and save the day by reducing inflammation and keeping things flowing. So, don't bear bloating issues anymore, add some whole grains to your plate today!
Last, but not least WATER is must have food to be included in your diet. It helps digestion by facilitating the breakdown of food, absorption of nutrition and elimination of waste through the digestive tract.
So, follow the rules of good foods as mentioned to keep your digestion process on track and stay away from overeating or eating foods that disagree with you!
Because a HEALTHY outside starts with the HEALTHY inside.