What’re the best nutrition plans for better digestion?
The digestive system breaks down the food you eat into absorbable nutrients. Therefore, if the digestive system is not working properly, your body might not get the nutrients it needs. What you eat has a significant impact on the health of your digestive system. In other words, there are nutrition plans for better digestion.
The Best Nutrition Plans For Better Digestion: Tips To Follow
The following are some useful nutritional tips on how to improve digestion:
High-fiber diet For Better Digestion
One of the best plans for digestion is fiber-rich food. Fiber reduces the risk of constipation by keeping food moving through the digestive tract. Other conditions fiber prevents include:
- Irritable bowel syndrome
Also, because it improves digestion, fiber helps in maintaining a healthy weight.
Your body needs both types of fiber: insoluble and soluble fiber. Insoluble fiber (aka roughage) cannot be digested. However, it is essential as it keeps food moving along in your gut. Sources of insoluble fiber include vegetables and whole grains. On the other hand, soluble fiber absorbs water along the gut. Drawing water is important in preventing a watery stool. Sources of soluble fiber include legumes and nuts.
Limit the amount of fat in your diet
Fats slow down the digestion process, thereby increasing the risk of constipation. However, your body still needs fats. Besides, fats help in the absorption of nutrients such as vitamins. You need to watch your daily consumption of fats. Experts recommend no more than 77 grams per day per adult.
Also, you need to watch the types of fats you take. Nutrition plans for better digestion and even weight loss should not include saturated fats. You should prefer unsaturated fats such as olive oil, corn oil, sunflower oil, and peanut oil. Other sources of healthy fats include nuts, seeds, avocado, and fatty fish such as mackerel and salmon.
Nutrition plans for better digestion should include gut supporting nutrients. These nutrients include; probiotics, zinc, and glutamine.
Probiotics improve digestion by breaking down indigestible fibers that would otherwise cause bloating. Additionally, probiotics improve symptoms of constipation and diarrhea. Also, they reduce the symptoms of IBS (irritable bowel syndrome).
Sources of probiotics include yogurt, fermented milk, cheeses, tempeh, kimchi, and pickles. Zinc plays a role in gut health by preventing gastrointestinal disorders. This mineral prevents and treats leaky gut, diarrhea, and colitis. Nutritionists recommend a daily zinc intake of 11mg for men and 8mg for women. Sources of zinc include legumes, beef, shellfish, sunflower seeds, vegetables, and nuts.
Glutamine also appears on best plans to improve digestion. This amino acid improves the symptoms of leaky gut. Foods rich in glutamine include almonds, soybeans, and poultry products.
Replace processed foods with real food
One of the best tips on how to improve digestion and overall health is eating real food. The typical American diet is rich in saturated fat, refined carbs, and food additives. Such diets increase the risk of digestive disorders.
Food additives increase gut inflammation, which leads to a condition called leaky gut. Trans fats, which you will also find in processed foods, increase the risk of IBS and colitis. The best plans for digestion should include more real food (cooked food) and less processed food.
Drink lots of fluids
Another important tip on how to improve digestion is drinking a lot of fluids. Lack of fluid intake is one of the leading causes of constipation.
Nutritional experts recommend at least 2 liters of water daily. Remember, water is not the only healthy fluid. You can take herbal teas and natural fruit juices. Also, you can supplement your fluid intake using fruits and vegetables with high water content. These include zucchini, cucumber celery, grapefruit, and lemons.
So these are some of the best nutrition plans for better digestion.