The Digestive Process

As soon as you put anything in your mouth, Digestion begins. Once the mouth signals the brain that food is received, a series of chain reactions begin the Digestion process. The body gradually moves through the digestive system, which breaks the food into smaller, more usable parts.

Decades of research have revealed strong links between many dietary components and eating patterns and meaningful health outcomes. 

Various foods can help at different stages of this process. For example, some aid digestion in the stomach, while others support the intestines.

We usually suggest exotic or expensive foods when we think about healthy foods. However, the truth is that most foods that are good for Improve digestion are readily available in your kitchen. Regular intake of these foods will help your improve digestion immensely.

The Role of Fiber in Improve Digestion

Fibre plays a crucial role to improve digestion through various mechanisms. One of its primary functions is to promote regular bowel movements by adding bulk to stool and making it easier to pass. This not only prevents constipation but can also alleviate diarrhea by absorbing excess water in the intestines.

Moreover, dietary fibre supports the overall Health of the digestive tract. It helps prevent conditions like hemorrhoids and diverticulitis, which often result from straining during bowel movements and increased pressure in the colon.

Fiber’s impact on gut health is particularly significant. It serves as nourishment for beneficial gut bacteria, facilitating the production of short-chain fatty acids (SCFAs), such as butyrate. These SCFAs are essential for maintaining the Health of the cells lining the colon and supporting the immune system. A well-balanced gut microbiome is closely linked to improve digestion and overall Health.

The Role of Choosing the Right Fats

Dietary fats serve as integral components of our nutritional intake, impacting various aspects of digestion and our general Health

• Enzyme Production

Fats are indispensable for generating digestive enzymes responsible for breaking down ingested food in the stomach and small intestine. These enzymes play a critical role in facilitating efficiently improve digestion and nutrient absorption.

• Hormonal Balance

Fats contribute to synthesizing hormones that regulate the digestive process, helping maintain a harmonious and healthy digestive system.

• Neurological Function

The brain relies on healthy fats, particularly omega-3 fatty acids, for optimal performance. Omega-3s are recognized for their anti-inflammatory properties, which can alleviate discomfort related to digestive inflammation

• Choosing Wisely

When selecting fats for your diet, opt for natural and healthful choices such as olive oil, coconut oil, avocados, and fatty fish rich in omega-3s. These fats support digestive well-being, reduce inflammation, and improve your Health. Contrary to common misconceptions, moderate consumption of natural oils and even ghee can offer digestive benefits. Conversely, it’s advisable to minimize or avoid trans fats and highly processed fats, as they can adversely affect digestion and cardiovascular Health.

Foods To Improve Digestion

• Ginger

Ginger has several ingredients, like gingerol, that have anti-inflammatory, anticancer and antidiabetic properties. A study published in 2016 showed that If ginger is taken daily for 3 months, there is a significant reduction in acidity, bloating and normalization of liver function tests, namely ALT/AST. It

• Beetroot

The fruit, leaves, and stalk of beetroots are like vitamin and iron bombs. It has several antioxidants, and its fibre pectin ensures that fat is not absorbed in the body and is flushed out. Beetroots are also natural laxatives and help patients with constipation.

• Garlic

The main phytonutrient of garlic is Allicin. It is a powerful antioxidant and absorbs or soaks all the oxidative stress. Oxidative stress is increased when we consume many inflammatory foods like processed food and regular intake of alcohol. The glutathione present in garlic is the primary antioxidant in the liver. Its anti-inflammatory properties reduce the risk of fibrosis/ fatty liver. It also has potent antimicrobial and antifungal properties.

• Nuts

nuts like almonds, pistachios, and walnuts are a good source of fat and antioxidants. They help with weight loss and can be eaten as a snack or added to any meal. A study published in the Journal of Gastro and Hepatology showed great benefits to the liver from regular consumption of nuts. They also protect your heart and brain. 

• Whole grains

Compared to refined carbohydrates, like white bread and pasta, whole grains provide lots of fibre, as well as added nutrients, such as omega-3 fatty acids. When gut bacteria ferment fibre, they produce short-chain fatty acids. These molecules encourage proper function in the cells lining the colon, where 70 per cent of our immune cells live. Despite the popularity of low-carb diets for weight loss, avoiding grains altogether may be better for the good gut bacteria that thrive on fibre. Try eating wheat without removing the chaff(avoid sieving the grain); brown rice and multigrain wheat are all excellent sources of fibre. Similarly, oats and millet significantly improve digestion, especially if you are trying to lose weight or suffer from bloating.

• Oats

Oats are very rich in fibre. Fibre is essential for your gut bacteria. Oats are like prebiotics; these are the components needed for the gut bacteria to thrive. They also have beta-glucans that are very good for the heart and optimize liver function. A study published in the Journal of Molecular Sciences 2017 showed beta-glucans have anti-obesity and anti-inflammatory properties. Oats can be made into snacks or even used as main meals.

• Lemon juice

Lemons have 9 unique flavonoids and phytochemicals. These have been shown to improve live function tests. They are also a vibrant source of vitamin C, which enhances immunity. They detox the body if consumed on an empty stomach with warm water and some honey.

• Yogurt

Yogurt is naturally fermented and very rich in probiotics, those bacteria that usually reside in your colon. Probiotics ensure to Improve Digestion. They are responsible for your immunity as well. Daily eating 1-2 servings of yogurt can significantly improve digestion.

• Leafy greens

such as spinach, sarson saag, choli, and methi, are excellent sources of fibre, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel the growth of healthy gut bacteria to improve digestion. Eating a lot of fibre and leafy greens allows you to develop an ideal gut microbiome — those trillions of organisms that live in the colon. 

• Natural oils/ghee

Fat is not your enemy, especially if the fat is good. Fats present in processed foods are very bad for you. Natural oils like coconut, mustard, peanut, and olive oil are perfect for digestive Health. Contrary to popular belief, daily ghee consumption is ideal for improve Digestion. Fats are needed by the body to make hormones, neurotransmitters, and digestive enzymes required for your well-being. Choosing the right fats can go a long way to improve digestive Health.

• Fruits

If you’re prone to gas and bloating, you may want to try reducing your consumption of fructose or fruit sugar. Some fruits, such as apples, pears and mango, are all high in fructose. On the other hand, citrus fruits, such as oranges and grapefruit, contain less fructose, making them easier to tolerate and less likely to cause gas. Bananas are another low-fructose fruit that is fibre-rich and contains inulin. This substance stimulates the growth of good bacteria in the gut and Improve Digestion.

“You are what you Eat”— Michael Ryan Whitson.

Conclusion

Eating healthy is relatively easy. If you regularly consume small quantities of the above foods, you will enjoy good digestive Health.

Most of these foods are readily available and should be incorporated into our diet.

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