Originally posted on Chopra.com
As Hippocrates said, “All health begins in the gut.” While your digestion is known as the root of your health, eating for healthy digestion can be both complicated and confusing. The overall quality of food has declined due to over-processing, and the busyness and stress of modern life can wreak havoc on your digestive system.
Below you will find some healing and nutritious foods that will help your digestion
1. Chia seeds
You may not realize that these tiny seeds are a nutritious, full of protein and rich in fat and fiber addition to any digestive system treatment program. Chia seeds add soft and gelatinous fiber to your diet for healthy digestion.
How to enjoy: For better results and optimal digestion, Chia seeds should be soaked for at least 20 minutes in your liquid of choice — such as milk or milk alternative, herbal tea, water, kefir, yogurt, or diluted juice — in about a two-to-one ratio of liquid to chia. After 20 minutes of soaking, chia seeds become gelatinous, soft pockets of wonder which are more easily digested and that matches almost any flavor profile. Top with your favorite fruit, shredded coconut, a dollop of raw honey or a little cinnamon. Add to a smoothie for extra protein, fiber and fat. Pour into your yogurt or kefir for a healing digestive snack.
2. Apple cider vinegar (ACV)
This enzyme and probiotic-rich, aged vinegar Found to contain many elements that benefit the health of the digestive system. The natural acidity of apple cider vinegar balances your body’s sensitive PH, in turn supporting your digestion. Therefore, ACV helps to fight bad bacteria in the gut and restore the microbiome – the delicate system of microbes in your gut – to its optimal balance.
How to enjoy: Stir in a small amount of apple cider vinegar (a teaspoon) in a glass of water and drink it daily to support your digestion and help rid the body of harmful toxins.
3. Lemon
While a squeeze of lemon is useful in many recipes—on top of a salad or on a piece of wild salmon—hot lemon water has support liver function. In a study, Lemon water was helpful in relieving constipation in overweight women. Lemons are an easy food to keep and warm lemon water is a great drink to include in your morning routine.
How to enjoy: For better digestive support, use warm water (about 100 degrees) when preparing lemon water as optimal digestion appears in your body temperature. Buy organic lemons whenever possible.
4. Peppermint
You may have had a hot cup of peppermint tea or grown wild mint in your herb garden, but did you know that peppermint is a soothing medicine that helps your digestion? Menthol, the oil found in peppermint (and other varieties of peppermint), was presented in relax the muscles of the digestive system. Especially, studies show that using peppermint (especially peppermint oil) as part of your digestive support strategy can relieve indigestion, irritable bowel syndrome symptoms, gas, and bloating.
How to enjoy: Make yourself a hot cup of peppermint tea with a teaspoon of raw honey to drink during or after a meal. Take two peppermint oil capsules before each meal to relax and ease your digestion.
5. Yogurt or kefir
These dairy-based cultures are common probiotic-rich foods made primarily from goat’s milk and cow’s milk. Yogurt and kefir are found in many varieties around the world.
Research shows that IBS symptoms such as bloating and diarrhea will improve with a diet rich in probiotic foods. Foods rich in probiotics, such as yogurt or kefir (a fermented milk drink), were also proven to correct candida overgrowth (yeast imbalance in the microbiome).
Look for organic, unsweetened (sweeten with a little honey if you like) yogurt or kefir made from milk from grass-fed cows, goats, or sheep. Choose varieties that are high in probiotic bacteria such as L. acidophilus, L. casei, B. bifidum, L. rhamnosus GG and B. Longum.
How to enjoy: Add yogurt or kefir to your morning smoothie or sprinkle on your favorite granola. Or mix a cup with four tablespoons of chia seeds and let it soak for at least 20 minutes until the chia seeds are soft, then add your favorite fruit.
6. Apples
In addition to keeping the doctor away, apples have earned their iconic status in health and wellness. Apple pectin – a type of soluble fiber found in apples – is known to support strong and healthy digestion in rats (no human studies). The apples are full antioxidants and fiberprotecting the cells in the lining of the gut and keeping you regular.
How to enjoy: The best thing about apples is that you can eat them as they are – enjoying a sweet, tart and juicy treat. Apples also make a great travel snack paired with nuts or nut butter. Try baking them into a traditional apple pie while replacing the sugar with a natural sweetener like raw honey, maple syrup, or coconut sugar. Grate apples over your breakfast oats with a little cinnamon for a warm fall breakfast. Try juicing your apples with a few veggies like celery and ginger for a digestive-boosting juice.
7. Bone broth
While you may have heard a lot about bone broth and tried it from your grandmother’s soup kitchen or at a local health food store, you may not have realized that not only is it simple to make, but it’s also a medicinal nutrient. tonic that can help your digestion.
Some of the most effective and healing ingredients in a slow-cooked bone broth are protein-derived amino acids—specifically L-glutamine and collagen. If you suffer from food allergies, leaky gut syndrome, autoimmune symptoms or IBS, L-gutamine makes a wonderful addition to your digestive regimen.
Research shows that L-glutamine rebuilds and strengthens the digestive lining (which thins and penetrates during digestive disease). A study showed this serum collagen (a protein found in bone broth) is reduced in the digestive tract of patients with inflammatory bowel disease.
How to enjoy: Enjoy it as a stock or as a base for a soup or stew – or just add your favorite herbs and spices and drink from your favorite mug.
The root of your health starts with a strong and efficient digestion. Choosing your food carefully, adding healing foods, slowing down and paying attention to your eating will have a positive impact on your digestion and long-term health. Learning what healing foods work for your body is an important step in helping your digestion.
*Editor’s Note: The information in this article is for educational use only and is not a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care providers with any questions you may have regarding a medical condition and before starting any diet, supplement, fitness or other health program.
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