Foods good for digestion and bloating, First of all, we must discuss, what is digestion? Digestion is the process of breakdown of large insoluble food molecules into small water-soluble food molecules so that they could be absorbed into blood plasma during their movement in the small intestine. Thus it is a complex process related to turning food into nutrients, that is necessary for strength, growth of body block, repair of cells, needed to survive. A healthy digestive system keeps a person mentally and physically well.
What is bloating?
Foods good for digestion and bloating, On the other hand, an unhealthy digestive system caused bloating, uneasiness, restlessness, diarrhea, pain in the abdomen, vomiting, etc. Bloating is due to the building of excess gas in the stomach or intestine.
Bloating may be due to many reasons, such as
- Digestion problem: It may be due to food allergies, constipation.
- Intake soft drink : Sometimes carbonated drink which contains a large amount of salt or sugar can cause bloating.
- Less activity : Less physical activity also causes bloating and discomfort in the stomach or intestine.
So under the circumstances, it is better to eat such food which contains less carb, less fat, high protein, high fiber, contains the proper amount of vitamins and minerals. We must also drink approximately 2liter liquid daily.
Thus we must include green leafy food and vegetables in our daily meals. It will not only make our digestive system healthy but also prevent the occurrence of bloating of your alimentary tract.
1. Eat original seasonal fruit
Consume such food items which are rich in fiber, such as, banana, orange, papaya, kiwi, guava, Chiku, grapefruit, etc. Eat slowly, take a small bite and chew properly. It will increase our digestion and prevent bloating symptoms.
2. Eat yogurt
It is probiotic. Made from milk, after fermentation typically by lactic acid. It is gut-friendly. It promotes healthy and friendly bacteria in our digestive system. So prevent bloating.
3. Eat one Apple daily
It contains pectin and soluble fiber. Pectin is broken in our large intestine by friendly bacteria. This increases stool volume and resolves constipation and diarrhea and decreases the risk of intestinal infection.
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4. Consume fennel
Fennel helps improve the digestive tract, prevent constipation, prevent the formation of gas.
5.Chia seed
It is the best source of fiber and makes the gelatin-type liquid in the stomach. It is a good prebiotic, promotes the growth of good bacteria in our gut.
6. Consume papaya daily
Papaya is rich in papain, the digestive enzyme best in the digestion of protein. Papain is also beneficial and relieves the symptoms of irritable bowel syndrome, such as constipation and bloating.
7. Intake whole grains
Whole grains are high in fiber, add bulk to stool, promote healthy digestion, feed healthy bacteria of the gut, reduce constipation.
8. Consume Dark Vegetables
Green and leafy vegetables are good sources of insoluble fiber and magnesium, which add bulk to stool and tone up muscle contraction alimentary tract and also feed good bacteria of the gut.
9. Intake beets
Beetroots are rich in fiber.100 gm beetroot contains approximately 2.5 gm fiber. It does not digest in the small intestine and moves to the colon or large intestine, where it feeds to healthy bacteria of the gut and add bulk to stool, improves digestion, and prevents bloating.
10. Intake salmon
It is the best source of omega-3 fatty acid, which reduces inflammation in our body. It helps reduce inflammation of the large intestine and improve digestion.
11. Intake Ginger
Ginger is a vegetable, used in our kitchen daily. It is also used in Ayurveda as traditional medicine. It boosts our digestion, stops nausea, stomach discomfort, and morning sickness.
12. Consume peppermint
Peppermint improves digestion, relieves irritable bowel syndrome, and pushes the stool from the digestive tract.
13. Avoid stress
Stress is also responsible for indigestion and bloating. So we must avoid stress.
14. Take small quantity of meal
Do not take a big meal at one time. Divide the meal into small portions 3 to 4 times a day.
15. Drink appropriate water or liquid
In addition to the above food items, we must drink daily 2-2.5 liter liquid or water, milk, juice, etc.
16. Remain active
Morning walk is also essential to maintain a healthy gut, thus go to morning walk 4 to 5 kilometers daily, perform the exercise, yoga activity.
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