10 healthy foods to regulate digestion

Food affects digestive health. If we follow a diet high in sugar, poor quality fats and refined flours, the chances of stomach problems appearing are very high. To avoid these problems, we teach you 10 foods that could help you regulate your digestion.

Many people suffer from indigestion due to excess food and drink, it’s a never ending problem. According to the National Center for Health Statistics, more than 3.3 million people are hospitalized each year for digestive diseases in the United States.

What can cause indigestion?

indigestion it can be caused by eating too much or too fast, eating too many fatty foods at once, or eating under stress. Smoking, drinking too much alcohol, taking certain medications, being too tired, and constant stress can also cause indigestion.

How to avoid heavy digestions

  • It is important to take care of the moment of ingestion. Chew your food slowly and salivate well helps correct swallowing.
  • Also become aware of the present moment of the act of eating. If taken in a disorderly manner, with stress, quickly and while carrying out another activity or when very tired, it negatively affects the digestive system and causes stomach upset.
  • The state of mind It directly affects the assimilation of substances. Disgust or anxiety slows down digestive enzymes.
  • Also take care of the schedule. Eating dinner too late can cause heaviness, abdominal swelling, heartburn or reflux. Leave four hours between lunch and dinner and dinner at least 2 hours before bed. according to publication in the magazine Nutrientsthe time of the day in which the daily intakes are made affect the metabolism and digestion of nutrients.
  • Are you hungry before going to bed? Choose a light protein: a yogurt, a glass of milk or a serving of cheese.

Foods to regulate digestion

Pot with sauerkraut and parsley
This traditional preservation method has been proven to be a healthful probiotic food.

1. Fermented cabbage or sauerkraut

A couple of spoons before meals stimulate the production of stomach acids which are involved in digestion. Contains beneficial bacteria for the intestine, which rebalance the intestinal flora and helps maintain good traffic.

2. Apple cider vinegar

There’s a good reason apple cider vinegar is good in every way. And it’s that, helps your body create HCL (hydrochloric acid)which is a benign belly acid that helps digest fats, carbohydrates, and proteins.

Moreover, this aids in weight loss and also helps relieve reflux and irritable bowel syndrome due to all the probiotic and amino acid benefits.

3. Handles

It was demonstrated that mangoes help keep the good bacteria alive in your gut. Incorporating a mango a day into your diet could improve gut health while helping to reduce body fat and control blood sugar, according to a recent study from Oklahoma State University.

Better yet, because the fruit has such a fantastic nutritional profile that according to some researchers, mangoes contain many nutrients and other bioactive compounds which can provide various health benefits.

4. kefir

This food it’s like sour yogurt, much runnier. What makes kefir so wonderful for your gut is this, according to one study published in the journal technological information, contains at least 10 strains of live, active bacteria, compared to most yogurts which typically have three.

5. Olive oil to regulate digestion

Its use has been recommended since ancient times to help the digestive system. It protects against gastric reflux which produces acidityand helps stomach contents to be released slowly and gradually into the duodenum, which increases the feeling of fullness.

6. Artichoke or artichoke

It contains cynarin, an acidic substance that stimulates the production of bile, which relieves the work of the liver and prevents the formation of stones or gallstones. It is a natural diuretic, relieves hangover symptoms and is high in fiber.

Regular consumption of artichokes is related to a lower incidence of diseases affecting the liver, according to a research published in the journal Vegetable foods for human nutrition.

7. Apple

Apples contain dietary fiber and are therefore useful for preventing constipation and controlling cholesterol.

Its pectin content, soluble vegetable fiber, promotes digestion and prevents intestinal fermentation. It can also help reduce constipation and check bad cholesterol or LDL. Peeled apples help maintain a healthy digestive tract.

8. Yogurt

Its probiotic content makes it one of the foods that most favor digestion. Probiotics are live microorganisms, such as bacteria and yeast, found in food. They strengthen the immune system and help preserve the health of the intestinal flora. They are useful for maintaining good intestinal transit.

9. Pineapple or pineapple

As explained by the US National Library of Health, the pineapple or pineapple contains bromelain, an enzyme that helps break down hard-to-digest proteins. Pineapple is also used to fight intestinal disorders, bloating and ulcers.

10. Ginger to regulate digestion

Tea, one of the ways to use ginger
Research has shown that ginger has antioxidant and anti-inflammatory activity. Therefore, its consumption in tea is recommended to supplement the diet.

This aromatic root is excellent digestive stimulant. It stimulates the release of enzymes from the pancreas, helping the swallow to be lighter and without acidity. Another of its main properties is that it is antibacterial.

It prevents alterations of the intestinal flora, reduces diarrhea and improves evacuation. In infusion it prevents dyspepsia (slow and laborious digestion).

A varied and balanced diet to aid digestion

Finally, remember that each person has a different toleranceSo it’s best to try the aforementioned foods gradually and weigh yourself carefully to find out what works best for you and what doesn’t. Keep in mind that avoiding ultra-processed foods and trans fats will help you experience better digestion.

The post 10 healthy foods to regulate digestion appeared first in research-school.



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