Contents
That bloating, then cramps, then some unpleasant pain – this happens even in absolutely healthy people. This is because the diet lacks fiber and probiotics.
We often underestimate the effect of food on our body. But you can solve many small problems that poison our lives by simply adjusting the diet: if you add foods containing fiber and probiotics to the menu, then diarrhea and constipation, bloating and cramps, gas and other minor troubles bother you much less often.
Yogurt
Contains beneficial bacteria that are friendly to our body – probiotics. They live in the digestive tract, helping to maintain gut health. Probiotics can help with problems such as bloating, constipation, and diarrhea. And by the way, they help to digest lactose and milk sugar. But yoghurt must necessarily be “live”, contain active cultures. Ideal if you make it yourself with sourdough.
Apples
Champion in the content of pectin, valuable soluble fiber. Pectin is not digested in the small intestine, but it is perfectly broken down by bacteria that live in the large intestine. Thanks to apples, you can get rid of constipation and diarrhea. In addition, pectin reduces the risk of intestinal infections and inflammation, according to the US National Center for Biotechnology Information.
Kefir
Almost like yogurt, only kefir. As it turned out as a result of studies published on the authoritative medical portal PubMed Central, thanks to kefir in the intestines, the number of beneficial bacteria increases and at the same time the number of pathogens decreases. As a result, inflammation decreases, and bloating and cramps are less common.
Seeds of chia
They are called superfoods, they are credited with many miraculous properties. But is this really so or is it just another trendy dessert? First, chia seeds are really good for you. They are high in fiber, and in the stomach they are converted into a prebiotic that supports healthy bacteria in the intestines. Secondly, desserts with these seeds are very tasty. But, in order to be also useful, the seeds must be thoroughly chewed. Otherwise, there will be no sense.
Tea mushroom
In the West, kombucha, the drink, has been going crazy lately. In fact, this is our dear kombucha, which my grandmother grew on the windowsill in a three-liter jar. Kombucha – fermented tea – contains a lot of probiotic bacteria that work for the benefit of our digestive system. And it is very easy to grow it – read detailed instructions HERE.
Whole grains
Our relatives oatmeal, buckwheat, spelled, millet and wheat groats do an excellent job of improving digestion. Firstly, they have a lot of fiber, and this is already a guarantee that constipation will annoy much less often. Second, some of the fiber in grains acts as a prebiotic to help nourish the beneficial bacteria in the gut.
Beetroot
We have always eaten it, and in the West, supporters of a healthy diet discovered this root vegetable for themselves relatively recently. And they beat in delight: after all, there is so much fine fiber in beets. True, not everyone can tolerate beets in their raw form; for people with a sensitive stomach, they may seem too heavy. But stewed, boiled, or even in the form of a smoothie is a great option. By the way, beets are part of the famous salad brush according to Elena Malysheva’s recipe: grate and mix with chopped cabbage, carrots and herbs. The dish ideally “sweeps away” all excess from the body.
Ginger
It improves digestion and helps prevent nausea. Its last property was appreciated by pregnant women: it is used to get rid of nausea in the morning. In the fight against toxicosis, all means are good. In addition, ginger reduces the risk of heartburn and stomach discomfort by moving food from the stomach to the intestines more quickly.
Sauerkraut
And other fermented vegetables including kimchi. They contain probiotics that are formed during fermentation. Researchers estimate that just 70 grams of sauerkraut can contain up to 28 different types of beneficial bacteria. In addition, the enzymes that this product contains in excess break down nutrients into smaller, easily digestible molecules. And sauerkraut also contains a lot of vitamin C – this is perhaps one of the few vegetable dishes where you can find the right amount of ascorbic acid at the end of winter.
Leafy and dark green vegetables
Spinach, Brussels sprouts, broccoli, cabbage, any other leafy greens all contain insoluble fiber, and in large quantities. Thanks to her, “waste” is removed faster – if they are delayed, the intestine begins to absorb toxic substances, poisoning the body. Plus, green vegetables are high in magnesium, which is essential to avoid constipation. They also contain a type of sugar that feeds beneficial bacteria and destroys some disease-causing ones.
Salmon
There is no fiber in it, but there are many beneficial omega-3 fatty acids that help to avoid inflammation in the body, including in the intestines. And the less inflammation, the easier the digestive process is.
It contains gelatin, a substance that is very beneficial for the skin, hair and nails. But not only for them. Gelatin is composed of the amino acids glutamine and glycine. Thanks to them, food passes through the digestive tract much faster and easier. And glutamine protects the intestinal wall. Scientists have shown that it improves the overall health of the digestive system and reduces the risk of inflammation.
Mint
It is indispensable for people suffering from irritable bowel syndrome. Thanks to mint, gas production, bloating, symptoms of constipation are reduced – after all, mint has a relaxing effect on the muscles of the digestive tract.
By the way, you can even lose weight with the help of mint: a 45-year-old mother of two children shared her story of how she lost 17 kilos only by adding mint leaves to the diet.