If you frequently experience gastrointestinal symptoms such as bloating, gas, diarrhea and constipation, you might benefit from making a few adjustments to what you eat. Here are four types of food you can incorporate into your diet to promote healthy digestion.
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1. Ginger
This popular spice has strong anti-inflammatory properties and can help reduce bloating, cramping, gas and indigestion. You can add fresh or powdered ginger to a variety of dishes, or steep thin slices of the root in hot water to make a digestive tea.
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2. Whole grains
Oats, quinoa, brown rice and other whole grains are an excellent source of fibre, which helps move waste through the digestive tract and prevent constipation. Whole grains also contain prebiotics, a substance that promotes healthy bacteria growth in the intestines.
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3. Bananas
In addition to being a good source of fibre, bananas are packed with potassium, which helps muscles in the digestive system function smoothly. This relatively bland fruit is also a great option to restore your electrolytes if you have an upset stomach or diarrhea.
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4. Leafy greens
Swiss chard, kale, spinach and other leafy greens conÂtain an abundance of fibre and nutrients that facilitate digestion such as vitamins B-9 and C. Research shows these vegetables also contain a particular sugar that promotes healthy gut bacteria growth.
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In addition to adopting healthier eating habits, you can improve your digestion by drinking plenty of water, exercising regularly and taking steps to manage stress. For personalized advice, or to get to the bottom of persistent gastrointestinal issues, consult your doctor.
