Ten Healthy Foods to Regulate Digestion

December 18, 2019
To regulate digestion, it's important to chew foods slowly, as this helps with swallowing. In addition, experts recommend eating certain healthy foods.

The food you eat conditions the health of your digestive system. If you eat a diet rich in sugar, poor quality fats, and refined flours, your odds of suffering from stomach problems are high. To prevent these problems, we’ve decided to share ten foods that may help regulate digestion.

Many people suffer from indigestion due to excessive consumption of foods and drinks. This is a never-ending problem. According to the National Center for Health Statistics, more than 3.3 million people are hospitalized for digestive diseases annually in the United States.

What can cause poor digestion?

Eating too much or too fast, eating fatty foods, or eating during stressful times can cause indigestion. Smoking, drinking too much alcohol, consuming some drugs, excessive tiredness, and constant stress can also cause indigestion.

How to prevent heavy digestion

  • It’s important to pay attention while you eat. Also, it’s important to chew foods slowly and salivate them, as this helps with swallowing.
  • If you eat too fast or eat while doing another activity or when you’re very tired or stressed, this can negatively affect your digestive system and cause stomach discomfort.
  • Your mood directly influences the assimilation of substances. Disgust or anxiety slows down digestive enzymes. Therefore, it’s important to also look after your mental health.
  • You should also be mindful of when you eat. Eating late lunches or dinners can cause heaviness, bloating, heartburn, or reflux. Leave four-hour intervals between meals and eat dinner at least two hours before bed.
  • Does the hunger strike before bedtime? If so, choose a light protein such as nonfat yogurt, a glass of skim milk, or a small portion of cheese.

You should also read: Don’t Eat These 7 Foods at Night

Foods to regulate digestion

1. Fermented cabbage or sauerkraut

Fermented cabbage.

Probiotic foods such as sauerkraut can repopulate gut bacterial flora, helping improve digestion.

The same goes for probiotics themselves. Taking them stimulates the production of stomach acids that play a role in digestion. Probiotics contain bacteria that benefit the intestines, balance the intestinal flora, and help maintain healthy digestive traffic.

2. Apple cider vinegar

There’s a good reason why apple cider vinegar improves your well-being. It helps the body create HCL (hydrochloric acid), which is a benign acid from the gut that helps digest fats, carbohydrates, and proteins.

This also aids weight loss and helps relieve reflux and irritable bowel syndrome due to all its beneficial probiotics and amino acids.

3. Mangoes

It’s been shown that mangoes help keep the good bacteria in your gut alive. According to a recent study by Oklahoma State University, incorporating a mango a day into your diet could improve your intestinal health, while helping to reduce body fat and control blood sugar. This fruit has a fantastic nutritional profile. In this regard, according to some researchers, mangoes contain many nutrients and other bioactive compounds that can provide various health benefits.

4. Kefir

Kefir.

 

Kefir is another probiotic food that can improve digestive health. In fact, it may even help boost the immune system. This food is like a much sourer liquid yogurt. What makes kefir so wonderful for your gut is that it usually contains at least ten live and active bacteria strains, when most yogurts usually contain three.

5. Olive oil to regulate digestion

Olive oil has been recommended since ancient times to aid the digestive system. It helps protect you from gastric reflux, which causes heartburn. Plus, it helps the stomach contents release slowly and gradually into the duodenum, increasing the feeling of fullness.

6. Artichokes

Artichokes contain cynarine, an acidic substance that stimulates the production of bile, which aids liver functions and prevents the formation of gallstones. Overall, they’re a natural diuretic, they relieve hangover symptoms, and they contain a significant amount of fiber.

7. Apples

A basket filled with red apples.

Apples with their peel help maintain digestive tract health.

This fruit contains dietary fiber. Therefore, they’re beneficial to prevent constipation and control cholesterol. Plus, they also contain pectin, a soluble fiber that promotes digestion and prevents intestinal fermentation. It can also help reduce constipation and control bad cholesterol or LDL.

8. Yogurt

The probiotics in yogurt make it one of the best foods that promote digestion. Probiotics are live microorganisms, such as bacteria and yeasts in food. They boost the immune system and help preserve intestinal flora health. They’re useful to maintain good intestinal transit.

9. Pineapples

The United States National Library of Medicine states that pineapple contains bromelain, an enzyme that helps break down difficult to digest proteins. Pineapple is also recommended to fight intestinal conditions, swelling. and ulcers.

This article may also interest you: Fiber-Packed Foods that Can Help You Lose Weight

10. Ginger to regulate digestion

This aromatic root is an excellent digestive stimulant. It boosts the pancreatic release of enzymes, helping ensure lighter and heartburn-free swallowing. Also, it’s an antibacterial. It prevents intestinal flora alterations, reduces diarrhea, and improves bowel movements. In infusions, it prevents dyspepsia (slow and laborious digestion).

A final note

Finally, remember that each person has a different tolerance, so it’s better to test the foods we mentioned above slowly and carefully to analyze what works best for you and what doesn’t.

  • Lucas EA, Li W, Peterson SK, Brown A, Kuvibidila S, Perkins-Veazie P, Clarke SL, Smith BJ. Mango modulates body fat and plasma glucose and lipids in mice fed a high-fat diet. Br J Nutr. 2011 Nov;106(10):1495-505. doi: 10.1017/S0007114511002066. Epub 2011 Jun 28. PubMed PMID: 21733317.
  • Farnworth, E. R. (2006). Kefir–a complex probiotic. Food Science and Technology Bulletin: Fu, 2(1), 1-17.
  • Mallo, R., Civit, D., Erpelding, A., & Tabera, A. (2002). Proceso fermentativo en la producción de” sauerkraut”(Chucrut) e identificación de bacterias ácido lácticas. La Alimentación LatinoamericanaVol. 35, no. 242 (2002 mar.), p. 44-47.