Beans, kiwi, yoghurt, fish oil, and ginger are fibre-rich foods that support digestive function.
When the body processes food, the digestive system continuously breaks down food, releasing vitamins, minerals, calories, fats, carbohydrates, and proteins. This system also has the task of cleaning up what remains to eliminate them. With continuous activity, the digestive system may encounter issues such as cramps, bloating, constipation, and diarrhoea.
Some foods below can support digestive health, helping to reduce uncomfortable digestive conditions.
Kiwi: Kiwi is rich in vitamin C. Those who eat two kiwis daily are less likely to experience constipation. This fruit is also high in fibre and causes few adverse effects on the digestive system.
Sauerkraut: This fermented food contains beneficial bacteria for the digestive system. The prebiotic fibre in sauerkraut sustains bacteria in the intestines, making the digestion process more accessible. Besides cabbage, other fermented foods like kimchi and miso from fermented soybeans are also suitable for digestion.
Beans: Green beans, black beans, red beans, etc., provide a lot of fibre for the body, an essential component for smooth digestive movement.
Yoghurt: The probiotics in yoghurt help balance the gut microbiota. Some bacteria play a crucial role in digestion, supporting the immune system, and controlling inflammation. Yoghurt also contains some strains of probiotics that protect the intestinal flora from changes caused by antibiotics, reducing the risk of diarrhoea.
Fish oil: One of the reasons for irritable bowel syndrome (IBS) is the body not consuming enough omega-3 fatty acids. Studies have shown that omega-3 fatty acids have a biological preventive effect on the intestines, reducing digestive tract inflammation. Fish oil is rich in omega-3 fatty acids in fatty fish such as salmon and tuna.
Ginger: Ginger is considered a natural remedy for abdominal pain and nausea. It is also a potent anti-inflammatory agent, supporting natural digestive health by accelerating food movement from the stomach to the upper part of the small intestine.
Turmeric: Turmeric is a spice rich in curcumin, known for its anti-inflammatory properties. It contributes to reducing intestinal inflammation symptoms, regulating the gut microbiota, and lowering the risk of colorectal cancer.
Mint: Mint's aroma and mild taste help alleviate indigestion and some symptoms of irritable bowel syndrome. This herb also aids in heartburn, smoothing and relaxing the intestines.
Water: Liquid combined with fibre helps move solid waste through the system. Water speeds up the digestion process, aiding the breakdown and digestion of food.