The state of your gut is fundamentally linked to other important aspects of your health, so much so that poor digestion and an unbalanced gut microbiome can result in all sorts of issues, such as constipation, heartburn, flatulence, intestinal infections, poor immune health, anxiety and depression.

But don’t fret. You can easily give your body a helping hand and keep things moving smoothly in your gut by eating more of certain foods as part of your regular diet and cutting back on others.

Best foods for digestion

Eat more of the following foods for smoother digestion and a healthier gut:

Fresh fruits

Fruits are rich in insoluble fiber, which we do not digest. Instead, this particular kind of fiber creates bulk in the stool so that the muscles in your intestine can remove stool easier. Therefore, eating fruits regularly may help prevent constipation.

You should eat at least five to 10 servings of fruits (and vegetables) every day, as per the recommendation of the Department of Agriculture.

The following are fruits rich in fiber:

• Passion fruit (1 cup): 25 grams (g)
• Guava (1 cup): 9 g
• Raspberries (1 cup): 8 g
• Blackberries (1 cup): 8 g
• Persimmon (1 piece): 6 g
• Pear (1 cup): 4 g
• Orange (1 cup): 4 g
• Blueberries (1 cup): 4 g
• Cherries (1 cup): 3 g
• Banana (1 cup): 3 g

Ginger

Ginger has long been used to treat stomachaches, eliminate excess gas and soothe the intestine. People have also used ginger to relieve nausea and morning sickness in pregnant women. Ginger’s active compounds can also increase digestive enzymes that process food in the gut, resulting in smoother digestion.

You can add dried ginger powder to elevate dishes or boil fresh ginger root to make an herbal tea.

Plant oils

Olive oil, coconut oil and almond oil, among other plant oils, are excellent sources of unsaturated fats. These fats help your body absorb vitamins better. They also work with fiber in regulating bowel movement.

Other healthy sources of unsaturated fats include avocados, pumpkin seeds, sesame seeds, almonds and oily fishes like salmon and tuna.

Whole grains

For smoother digestion, opt for whole grains. These grains still have the two most important components of any grain: the bran and germ. They hold most of the fiber, vitamins and minerals that support digestion.

Your body also breaks down whole grains more slowly so your blood sugar levels remain stable, even after a meal. Examples of whole-grain foods include whole-wheat bread, brown rice, bulgur and buckwheat.

Fermented foods

Yogurt and kefir are fermented foods brimming with live microorganisms called probiotics. By eating foods rich in probiotics, you are introducing beneficial bacteria and enzymes to your gut microbiome.

In the gut, probiotics help break down food, inhibit inflammation and promote regularity. To improve your digestion, have a small bowl of yogurt after a meal or kefir if you’re vegan or lactose intolerant. Choose only plain, unsweetened yogurt since flavored yogurts often contain added sugar.

Vegetables with skin

Vegetables with edible peels, such as carrots, cucumbers, potatoes, beans and legumes are naturally rich in fiber. It is best to eat these vegetables raw with the peel on or skip the peeling stage when cooking them.

Leafy green vegetables

Leafy greens like spinach, kale and lettuce are good sources of fiber and other nutrients that help boost gut health and digestion, such as folate, potassium and vitamins C and K.

Plus, leafy greens contain a sugar called sulfoquinovose, which acts as food for bacteria in the gut that help break down food and protect your intestine from harmful microbes.

Foods to avoid

Good digestion is also about cutting back on certain foods. Besides increasing inflammation, unhealthy foods can also make you more susceptible to digestive problems like constipation and flatulence, so it’s best to keep them out of your pantry and refrigerator.

Listed below are the worst foods for digestion and gut health:

• Carbonated drinks – Drinking carbonated drinks pushes more air into the digestive tract, leading to bloating, gas and constipation.
• Refined carbs – White bread, white rice and other kinds of foods made with refined grains have been stripped of all their fiber. Having no fiber, these foods are digested too quickly, which is why they cause blood sugar levels to spike.
• Fried foods – Fried foods contain high amounts of fat, which can bring on diarrhea. Excess oils could also lead to intestinal inflammation.
• Milk – One food group that can be particularly hard to digest is dairy, mainly because of a sugar called lactose. When lactose isn’t digested properly, flatulence and bloating can occur.

Your digestion reflects the foods that you eat. To avoid the adverse effects of poor digestion and an unhealthy gut, eat more fruits, vegetables and fermented foods as part of your daily diet.

Sources:

ABCNews.go.com

MedicalNewsToday.com

CBSNews.com

MyFoodData.com