© Getty

With summer fast approaching, Australians are getting down to business in the diet and fitness department.

But with so many health supplements and weight loss guides on the market, it can be difficult to decide on a nutrition plan that covers all bases.

And now it seems that even food which appears beneficial to your health can have adverse effects – particularly products that contain high levels of lectins.

Emma Taylor, the Sydney-based creator of Australia’s famed 123Diet, is an advocate of balanced eating and nutritional education.

Speaking to FEMAIL, Ms Taylor, 39, revealed the five common, seemingly healthy foods that could be silently damaging your digestive health – all because of their significant lectin content.

1. TOMATOES

© Provided by Associated Newspapers Limited Thanks to their significant seed count, tomatoes contain a large number of lectins which can trigger digestive issues Despite being rich in fibre and vitamin C, this popular nightshade vegetable can actually have harmful effects on your health.

Thanks to their significant seed count, tomatoes contain a large number of lectins which can trigger digestive issues if the protein binds to the stomach wall.

Ms Taylor suggests replacing some of your tomato intake with mineral-rich alternatives such as leafy greens.

Contents

WHAT ARE LECTINS?

Lectins are carbohydrate-binding proteins which stick to cell membranes inside the digestive tract and bind into sugar.

Lectin is not digestible and may, therefore, disrupt metabolism and cause gastric discomfort.

Lectins are found in large amounts in foodstuffs such as quinoa, rice, barley, legumes, nightshade vegetables and dairy products.

Healthline reports that there has been relatively little research done on the consumption of lectins in humans, and as such there is no evidence which can conclusively declare whether they are beneficial or detrimental to health.

2. POTATOES

© Provided by Associated Newspapers Limited It is important to moderate the amount of potatoes in your diet to maintain a healthy intake of lectins (stock image) Due to their high lectin content, excessive potato consumption could lead to digestive difficulties.

Despite being a healthy source of vitamins and minerals, potatoes are actually one of the most problematic lectin-containing foods.

According to Ms Taylor, it is important to moderate the amount of potatoes in your diet to maintain a healthy intake of lectins.

Related: Foods You’ll Instantly Regret (Eat This, Not That!)

3. PEANUTS AND CASHEWS

© Provided by Associated Newspapers Limited Although peanuts and cashews are high in both protein and antioxidants, they also contain a large amount of lectins Although peanuts and cashews are high in both protein and antioxidants, they also contain a large amount of lectins which can pass through the gut lining and into the bloodstream.

Having a high volume of lectins in your blood can lead to an increase in the growth of carcinogens, also known as cancer-causing cells.

Ms Taylor recommends replacing these nuts with hemp seeds and Brazil nuts, which are high in health-giving selenium as well as being an excellent source of fatty acids.

Because the body cannot produce fatty acids by itself, absorbing them from seeds and Brazil nuts is essential for long-term health.

4. CORN

© Provided by Associated Newspapers Limited It’s important to note foods like cornstarch, breakfast cereals, and syrups all contain corn which can prompt joint inflammation (stock image) Like most other grains, corn has a high lectin count.

It’s important to note foods like cornstarch, breakfast cereals, and syrups all contain corn, which can prompt inflammation around the joints and lead to poor gut health.

Ms Taylor suggests replacing corn with moderate amounts of quinoa and buckwheat for a healthier alternative.

5. RED KIDNEY BEANS

Red kidney beans contain extremely high levels of lectin.

While they are a great source of both iron and protein, foods like peas and edamame are a safer alternative thanks to their low lectin content.

Watch: 9 Reasons Your Stomach Hurts (Health.com)

Disclaimer: Views expressed in this article are the author’s own and MSN does not endorse them in any way. Neither can MSN independently verify any claims made in the article. You should consult your physician before starting any weight loss or health management programme to determine if it is right for your needs.

Tracy helps people with chronic & mystery illness restore their health

One of the health topics that interests me most is gut health. I love love love learning how our microbiome contributes to health in ways we never imagined 20 years ago.

I also love love love seeing my patients’ health change when we optimize their gut health! Fatigue resolves. Skin conditions subside. Weight shifts. Joint pain disappears. UTI”s and interstital cystitis are gone. Seasonal allergies improve or subside completely. Chronic anemia’s resolve. Moods improve. Nutrient testing improves.

It’s very individual but the sky is the limit and I’ve seen amazing things happen.

So today, let’s talk about what NOT to do!

because

The Big Seven – How to Ruin Your Digestive Tract

  1. Eat the Standard American Diet (SAD) including:
    1. Gluten – largely an indigestible, inflammatory, source of protein. It’s not the gluten your grandma ate! Granted, not everyone has Celiac disease or is gluten sensitive, but gluten is in everything from food to lipstick so if you’re an average consumer, you’re ingesting it on a daily basis! It increases the risk of developing an allergy or intolerance because we have daily opportunities for the immune system to make a mistake. And it’s typically proteins that our immune system reacts to and this gluten is a large protein molecule.
    2. Dairy – which contains casein, a pro inflammatory protein. In case you didn’t know, dairy is one of the most common food allergens in the USA. Remember, inflammation is at the root of most any chronic disease.
    3. Sugar – including processed sugar but also too much “natural” sugar like too many servings of fruit a day. Sure we’re supposed to eat fruits & veggies but your veggie intake should surpass your fruit intake. Sugar in any form still provides fuel to Candida Albicans. Sugar also alters pH and thus our body pulls minerals from our bones to neutralize it. And last but not least, we as Americans tend to eat too many carbs in general which then alters insulin sensitivity.
    4. Processed, nutrient poor, fiber-poor, food – which really offers nothing in terms of fueling your mitochondria or feeding your microbiome. By processed dead food, I mean most anything with a shelf life longer than 7-14 days. If it’s been in your cupboard for months or years, it’s hard to imagine there’s a lot of nutritional value in it. Of course there are exceptions like real natural sauerkraut which is supposed to be an aged food. But all those aisles of frozen meals, and all those canned and boxed foods are largely processed, nutrient poor, fiber-poor, foods.
    5. Hydrogenated fats – which are worse for you than any saturated fat. These are the man made ones and were developed to extend shelf life. If you have any source of margarine around, or see “partially hydrogenated xyz” on a food label, you are eating hydrogenated fats. Partially hydrogenated fats are often found in baked, and processed foods like cookies, crackers, chips and some frozen items too.
  2. Use Antacids and PPI’s (proton pump inhibitors) on a regular basis. We need hydrochloric acid (HCl) which neutralizes bacteria like E Coli or Salmonella when we eat food that might be spoiled or contaminated. We also need HCl to break down protein, fat, and carbohydrates as we eat. HCl also cleaves the minerals from our food so that we can absorb them. Who can live without zinc, calcium, magnesium, selenium and the rest of the bunch?? Chronic use of antacids comes with side effects like SIBO (Small Intestine Bacterial Overgrowth) and long term use is associated with hip fractures as mineral absorption is impaired day after day. If you used an antacid 0-3 times a year, I wouldn’t bark. But beyond that, you need to be thinking about root causes and WHY you might have some acid reflux happening.
  3. Eat fast. Digestion starts in the mouth and relies on saliva to initiate the process downstream in your stomach and then intestines. If you are eating quickly, you are short circuiting the signals your body needs to secrete valuable digestive enzymes and thus risking the ability to fully digest your nutrient dense organic food.
  4. Mismanage stress and let it dominate your life. When we are stressed, blood is shunted from our digestive tract to our brain, arms & legs so that we can think and run from whatever the threat is. Our bodies truly can not differentiate between stress due to family situations or a work environment vs stress due to a dog chasing you down the block or the saber toothed tiger. Evan vacations are stressful right? Stress is stress to our body and it absolutely impairs optimal digestion.
  5. Use Antibiotics, Antifungals, or Steroids more than a few times in your entire life. Perhaps you had acne as a kid and the solution was long term antibiotics. Maybe you were sick a lot with ear infections and again, the solution at the time was antibiotics. Maybe you have an auto-immune disease or skin condition and the doctor prescribed steroids. Did you know there are “good” and “bad” strains of E Coli? There are. Granted we don’t want the species (o157 h7) that gives us diarrhea and kidney failure but that doesn’t mean an antibiotic should wipe out the whole species. Chronic use of antibiotics opens the door to SIBO (Small Intestine Bacterial Overgrowth) as well as other health conditions. Some antibiotics are “bacteriocidal” and do wipe out entire strains (Cipro); if you have a choice and must take an antibiotic, choose one from the class of bacteriostatic which keeps them from multiplying. Steroids alter blood sugar as well as suck minerals from your bones. They are masking a deep problem but not helping to solve it at its root.
  6. Overuse NSAID’s – Non Steroid Anti Inflammatory Drugs. We’re talking Advil, Aspirin, Motrin, Aleve, Vioxx, Celebrex, and others. NSAID’s disrupt the epithelial lining and contribute to that leaky gut (hyper intestinal permeability) we discussed above. Overuse would be defined as once a week or more in my book. I hope you might only need an NSAID once or twice a year for an acute situation though.
  7. Drink too much alcohol at one time or chronic daily use. Alcohol thins the mucous membrane lining our digestive tract. A social drink here and there is one thing but even a daily drink adds to the wear & tear on our digestive tract. I realize that flies in the face of hearing that red wine is GOOD for us but we have to look at the big picture. Many people don’t have the liver function it takes to metabolize alcohol well. For some, it contributes to cognitive decline. Beer contains gluten. If you want your resveratrol and think red wine is the only way to get it, you’re dead wrong and a drink a day isn’t really in your best interest IMO.
  8. Drink Chlorinated water. Chlorine is added to the water to kill potentially pathogenic bacteria right? What do you think that chlorine does to the bacteria in your gut? Yup. Kills em. Just like antibiotics do but more like slow poison.

All of these things above either

  • Disrupt the gut barrier
  • Negatively affect your microbiome (gut bacteria)
  • and/or Impair optimal digestion & absorption

The gut barrier is supposed to keep our food in the intestinal tract, NOT let it out into the blood stream where it can initiate an immune response. I realize that Madison Avenue marketers would have you believe otherwise, but if you were to sit down and have a cup of organic tea with a healthy person and really investigate how he/she is living, it’s not this stuff.

Stay tunes for the upcoming posts on how to resolve both constipation and diarrhea as you work on optimizing your own GI health!

~ Tracy

Is poor digestion cramping your style? Don’t let it go on another day. We’ve got 5 ways to improve your digestion naturally.

If gas, bloating, heartburn, nausea, constipation or diarrhea are part of your everyday life, you’re not alone.

In our modern day society digestive problems have become a part of our daily routine. Albeit often an inconvenient, painful or embarrassing one.

We don’t talk about digestive disorders and we rarely seek advice to help such a common problem. The most common problems associated with the digestive tract are diarrhea, constipation, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and heartburn. These can be caused by many things, such as an unhealthy lifestyle, poor nutrition, a food sensitivity or even an infection. And just as there are many causes, there are many ways to help your digestive system work smoothly.

As dietitians we believe that real food (and a healthy lifestyle) is powerful medicine and that with just a few adjustments to what you eat, when you eat and how you eat you can noticeably improve your digestion.

Here are our top 5 ways to improve your digestion naturally:

1. Add probiotics to your life: Probiotics are strains of beneficial bacteria that live in your digestive system. These bacteria are microorganisms called “probiotics” which means ‘for life’. These microscopic ‘bugs’ live in your intestines where they produce vitamins and short-chain fatty acids that feed and nurture other beneficial bacteria , are nonpathogenic (non-disease causing) and directly contribute to a healthy gut flora (the community of bacteria in your gut). These bacteria aid in digestion (breaking down the foods you eat), help prevent infection and reduce chronic inflammation. You can get more probiotics by taking a supplement (here’s one of our favorites – use coupon code: realfoodrds10) or eating raw fermented foods like kefir, yogurt, sauerkraut, kimchi and kombucha.

2. Change your eating habits: The way you eat has a large impact on how your digestive system works. By changing a few of your eating habits you may be able to improve your digestion dramatically. These are some of our favorite non-food digestion hacks:

  • Eat in a relaxed environment and focus on eating. Just eating.
  • Turn off the television and phone so you can fully focus on the food you are eating and the act of eating. Notice how your food looks, tastes, smells and feels in your mouth. This is called being mindful..
  • Try not to eat when you are upset or in a bad mood. Your brain and your digestive tract are interconnected so these feelings can impact the effectiveness of your digestive system.
  • Be sure to chew each mouthful of food thoroughly before swallowing it to lessen the impact on your digestive system. Chewing your food into smaller particles is an essential, but often overlooked, step in digestion. The more you chew your food, the better it will be broken down which will help with the digestive process. This is because breaking down your food mechanically is actually considered to be the first phase of digestion. The smaller the particles the easier the food travels down the esophagus. As you chew your food, saliva is released from glands in your mouth and which then begins the chemical digestion of the food before it even reaches your stomach. Additionally, the presence of saliva triggers the stomach to produce acid and its own digestive enzymes in preparation for the arrival of your meal.
  • The act of chewing is often the most overlooked step in the digestive process but not one to be taken lightly.

3. Stay hydrated: Water is important for digestion! We need water to digest solid food and absorb nutrients properly. Without water, the entire body’s performance decreases which can lead to dehydration and decrease blood pressure which can cause constipation.

  • Drink enough water each day. The average person should aim to consume approximately 80 ounces of water (or other non-caffeinated fluids) each day.
  • But…..you need to drink this water between meals rather than with meals to avoid diluting stomach acid which is vital for optimal digestion.

4. Rejuvenate with a REAL Food Reboot: Excess toxins can be a cause of digestive problems for many people, causing either diarrhea, constipation or in the case of many with IBS – both! Eliminating the foods that create inflammation in your body while replacing them with whole, nourishing and nutrient-dense foods is one of the best ways to reset your digestive and help you troubleshoot what’s really going on in there.

  • Ditch the artificial sweeteners. These have been shown to drastically alter gut bacteria which we already know is a very important part of healthy digestion and overall health.
  • Eat fewer processed foods. These foods tend to be empty calories with little to no nutrient value and are often full of refined sugars, artificial flavors, colors and preservatives that cause harm to your kidneys and liver and are addictive.
  • Eliminate gluten from your diet. Gluten is a common allergen and gut irritant (even for those without gluten allergies like celiac disease).
  • Avoid processed soy. Soy interferes with the absorption of nutrients and causes a hormone imbalance in the body when consumed in large quantities (i.e. as soy protein isolates in processed foods and beverages).

5. Boost your stomach acid. That’s right. Boost it. The truth is that high levels of hydrochloric acid, or ‘stomach acid’, are often not the cause of heartburn as we’ve been lead to believe. In fact, it’s often too little stomach acid that’s to blame. In order for food to be released from the stomach into the small intestine where most of the digestion and absorption of nutrients occurs, food needs to be in a liquid state. So if you don’t chew each mouthful thoroughly and you have low stomach acid that means your stomach needs to do more ‘mechanical’ digesting – or more churning and squeezing, to break the food down. This mechanical digestion takes more time which means food is left in the stomach longer where it can start to ferment, causing pressure to build (read: gas and bloating). What you now have is the perfect storm with regards to heartburn because the increased pressure exerts force on the esophageal sphincter (the muscle that closes the esophagus off from the stomach) making the acid you do have more likely to splash back up into the esophagus. Here are three simple ways to boost stomach acid naturally:

  • Add freshly squeezed lemon juice to the water you drink between meals.
  • Drink 1-2 teaspoons of raw, unfiltered apple cider vinegar in a small amount of water before each meal.
  • Chew your food. Chew each mouthful until it is nearly impossible to discern what was in the bite you took. This may mean upwards of 15-20 chews per bite.

The ‘Take Away”

You are not alone. We’ve all experienced digestive problems at one time or another. Some digestive issues are harder than others to troubleshoot and fix, but many of them can be fixed with some simple adjustments to how you eat, when you eat and of course, what you eat.

We can all use better digestion – tell us in the comments what small change you’re going to make right away to improve your digestion and start feeling amazing.

7 Signs and Symptoms of Digestive Issues

The digestive system makes up a large part of your body, and its processes allow you to get rid of waste and absorb the nutrients you need. With the increased intake of processed foods, chemicals in foods, antibiotics, and medications, digestive issues affect a large number of people. In fact, between 60 and 70 million Americans suffer from some type of digestive disease.

Symptoms of Digestive Issues

The symptoms of digestive issues can be embarrassing, and they are not something easily discussed in public. Unfortunately, that means that many people suffer in silence rather than talk about their issues and seek help. Some of those symptoms you’re probably familiar with, such as constipation, heartburn, and gas. However, there are other minor symptoms and problems related to digestive issues that you might dismiss and leave untreated.

Treatment Matters

Leaving any digestive symptoms and issues untreated can potentially lead to more serious illnesses, so it’s vital to understand the signs and symptoms of digestion problems. Know what emergency symptoms to look out for, so you can get medical help or make any lifestyle changes that can improve your digestive system. Here are some common and not-so-common signs and symptoms of digestive issues, as well as what you can do to treat them.

1. Reflux

If you’ve ever felt a burning or hot sensation rising in your chest at night or after a meal, you’ve likely experienced reflux. It’s one of the most common digestive issues, and if you experience it at least twice per week and it affects your daily life, it could indicate that you have gastroesophageal reflux disease or GERD. Along with the heartburn, reflux can also leave you with a bad taste in your mouth, hypersalivation or even food in your mouth. Reflux happens when stomach acid backs up into your esophagus, and it can be caused by certain foods, alcohol, pregnancy, and some medications.

Dangers of Reflux

Persistent reflux and GERD can damage your esophagus over time, and even potentially lead to esophageal cancer. The symptoms of reflux should be taken seriously due to the potential harm. If you experience frequent heartburn, nausea, tooth erosion, chest pain or difficulty breathing, you should see a doctor.

Treating Reflux

For less severe cases of reflux, over-the-counter antacids or medications that reduce acid levels are often sufficient in treating the symptoms. Many people find relief simply by avoiding any food or beverage known to cause reflux symptoms. Keeping your head elevated rather than lying flat at night may help to quell some of the symptoms, too. Some serious cases of GERD may require stronger medication or even surgery. The surgical procedure consists of a tightening of the muscle between the stomach and esophagus to prevent the upward flow of stomach acid.

2. Bad Breath

Do you brush your teeth over and over but still can’t get rid of foul-smelling breath? If so, the issue may be deeper than just a dirty mouth. Digestive issues can be a major cause of bad breath, and the type of smell may help indicate what the issue it. For example, a fruity smell can indicate uncontrolled diabetes, and a fishy smell might point out kidney problems. Reflux may also cause bad smelling breath.

Treating Bad Breath

An imbalance of good and bad bacteria in your gut can make bad breath worse, so include probiotics in your diet to help balance your gut flora. Fermented foods also help improve your digestion and feed the good bacteria, which will improve the smell of your breath.

3. Food Intolerance

Digestive issues may be an underlying cause in the development of food allergies in kids. Typically, food intolerance is caused when a certain digestive enzyme needed for processing certain types of foods is deficient.

Lactose Intolerance

One common example is lactose intolerance. If you lack the lactase enzyme, your body may not be able to digest lactose, which is the sugar found in dairy products. While the severity of the symptoms varies from person to person, they typically include nausea, diarrhea, cramping, bloating and gas. Symptoms of lactose intolerance usually show up anywhere from 30 minutes to two hours after consuming dairy.

Allergies

The words intolerances and allergies are often used interchangeably, but food allergies are often more severe than intolerances. Allergies need to be approached differently. You should always discuss reactions you may have to foods with your doctor. While food intolerances only affect digestion, allergies can trigger reactions such as hives and respiratory issues.

Treating Food Intolerance and Allergies

If you have an allergy, you should avoid any type of food that triggers your symptoms. With intolerance, sometimes over-the-counter pills can replace the deficient enzyme and allow you to eat certain types of foods. You may find you are able to tolerate small amounts of certain types of food, as well.

4. Irritable Bowel Syndrome

If you suffer from stomach pain or discomfort at least three times per month over a course of several months, you may have irritable bowel syndrome (IBS). This common digestive problem affects up to 15 percent of Americans. The signs of IBS vary, but they are typically caused by certain trigger foods like dairy, alcohol, beans, caffeine and gas-producing foods. You may have hard stools one day and loose ones the next, or you may be constipated after one trigger food and have diarrhea after another.

Treating IBS

While the cause isn’t currently known, treating IBS mainly involves a change of diet. Avoiding foods that trigger IBS symptoms is the first step. Some people find relief by following a diet that is low in fat but high in fiber. Probiotics can also help ease the symptoms.

5. Constipation

Americans spend millions of dollars on laxatives every year, suggesting that constipation is a widespread problem in the country. Constipation is a sign that your body is having trouble getting rid of waste. Typically, it happens when the colon can’t pass stools through the digestive tract. If you suffer from constipation, you may feel bloated, experience abdominal pain and have painful, infrequent stools. The “normal” frequency of stools is anywhere between three a day and three a week. If you’ve gone a week without passing a stool, you may want to see your doctor. Constipation can lead to other issues as well. The hard stools and straining that often accompany constipation can all lead to hemorrhoids or an anal fissure.

Treating Constipation

While you may be inclined to turn to laxatives as your first solution, keep in mind that you may become dependent on them, requiring more over time and eventually rendering them ineffective. Instead, increase your fiber and water intake and make sure to get enough exercise. High fiber foods include whole grains, vegetables, and fruits. Milk of magnesia is another remedy you can try to get things moving. Check the side effects of any medications you are taking, as they may be the cause of your constipation.

6. Skin Conditions

If you struggle with acne, eczema, psoriasis or rosacea, you may be surprised to learn that these conditions often are caused by digestive issues. Dry and flaky skin may be a sign that your body is low in the enzyme lipase and cannot properly digest fat. Additionally, if your digestive system is struggling to properly break down food, you won’t be able to get all of the benefits of skin-friendly vitamins like A, K, and E.

Vitamins and Balance

Vitamin A is essential for preventing acne, repairing skin, and boosting the immune system to ward off acne-causing bacteria. Vitamin K speeds up healing and prevents pimples, while vitamin E is an antioxidant that helps protect skin and keep it healthy. If the balance between good and bad bacteria in your gut is off, you may experience inflammation that leads to uneven skin tone. Chronic inflammation can also cause a breakdown in collagen, leading to wrinkles and sagging skin.

7. Weight Fluctuations

Both weight loss and weight gain are symptoms of digestive issues. You may experience unexplained weight loss if your body is unable to fully absorb the nutrients it needs from your food. Constipation and slow bowel movements may lead to weight gain. If you struggle with reflux or ulcers, you may eat frequently to ease the pain, which can also lead to weight gain. Bloating caused by food intolerance, IBS, and poor digestion can also be mistaken for weight gain.

The Root of Symptoms

Some of the signs and symptoms of digestive issues are obvious, such as upset stomach, heartburn, and either too few or too many stools. However, there are more symptoms that can manifest from digestive issues that aren’t quite as obvious. If you struggle with things like bad breath, skin issues, and even things like brittle nails and arthritis, your digestive system may be at the root of your symptoms.

Things like poor nutrient absorption, slow moving bowels, and food intolerance can all trigger uncomfortable and sometimes embarrassing symptoms. However, you shouldn’t feel ashamed to talk about these issues, since leaving them untreated can lead to even bigger problems.

Thank you for reading our blog! How can we help you? Contact us today.

4 Digestive Destroyers that you should never eat:

WHITE, ENRICHED FLOUR, particularly as it often contains – AZODICAROBONAMIDE- Azodicarbonamide (ADA) which is the “chemical foaming agent” used in the plastic industry to make plastic products soft and stretchy, like flip flops and yoga mats. The US and Canada allow businesses to spray that chemical foaming agent in their bread to make it fluffy and last for years! Part dough-part sponge. Its amazing for the bottom line as they can ship bread without it getting squished, and bread/buns/bagels never rot in storage! The FDA defines ADA as an approved whitening agent in cereal flour and a dough texturizer. ADA is in processed food lines like Little Debbie, Jimmie Dean, Pillsbury, Sara Lee and ALL the fast food chains except for Subway just stopped using it. Azodicarbonamide is known to increase the risk of asthma, allergies and skin problems. This chemical will funk up your gut big time, don’t eat it. Avoid white, enriched flour especially those cheap buns and bagels that never age.

DIET SODA: 90 million Americans drink diet soda per day, are you one of them? You may think that diet soda has no calories BUT, those artificial sweeteners will more likely make you fat and give you brain tumors. In multiple peer-reviewed clinical trials on humans, people who drink diet soda are TWICE as likely to become obese and gain more weight across the board than non-soda drinkers. Artificial sweeteners are rocket fuel for bad bacteria in your gut making you sick as well as fat. It is a downward spiral you want to stay off.

SUGAR is 8 times more addictive than cocaine and causes cravings for more sugary foods as the yeasts, parasites and opportunistic bacteria are actually crave for more sweet to fuel their attacks on your body.

ALCOHOL kills friendly bacteria in the gut. This is a big subject of mine as someone who loves drinking wine and beer and the occasional cocktail. The more I learned about nutrition the more I curtailed my drinking. However most of my health coaching allows for drinks in moderation and a system I have developed of, “Healthy Booze.”

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Hey everyone! @collinjarvis here! I’m excited to announce that I’ll …be running my first race of 2020 this Sunday at the @kpthrive ‘s @sanfranciscohalfmarathon ! 🎉 This race will be the first part of my build up to the @bostonmarathon in April, and I haven’t been this fit and excited to race in ages! I’m shooting for a personal best in the 13.1 mile distance, which would put me just under 68 mins (~5:10 per mile! 😬). 🏃🏼 I personally believe that setting goals and working hard in their pursuit is the most fulfilling and important thing we can do with our time. Part of that process is learning to set goals that are equal parts challenging and achievable. My goal for this weekends race is right in that sweet-spot – it’s a little scary, a little exciting, and I’m only partly sure I’m ready for it. A perfect goal! ▪️ Do you have any goals coming up that challenge you? What are they? Are they in that ‘sweet spot’? #ostomy #nocolonstillrollin #stealthbelt #ostomyathletes #ileostomy #ostomylife #ostomyfitness #ostomystyle #ostomytips #goalsetting #goanywheredoanything #halfmarathon #personalbest See more

Probiotics: The Secret To Digestive Health

Dieting—it sucks, right? What’s even the point of dieting? To lose weight? Wrong. It should be to facilitate a healthy digestive tract; with a healthy digestive tract, one will begin to see enormous health benefits, including weight loss. Now the question becomes how does one create and nourish a healthy digestive tract?

First things first, everyone needs to watch this video created by Dr. Cary Nelson, M.D. However, since I know most of you are too busy (or claim to be), I’ll share the key points with you. We must eliminate (or limit) the four “digestive destroyers,” says Dr. Nelson.

1. Azodicarbonamide

Dr. Nelson states that azodicarbonamide is used by some American food manufacturers as a whitening agent in flour; however, it is also used as a foaming agent in plastics—so it’s terrible for your digestive tract and overall health. Moreover, the use is banned in Europe and Australia. In Singapore, if food distributors are caught using the ingredient in their foods, a $450,000 fine can be issued and distributors can face up to 15 years in prison. So why is the use still legal in America? Perhaps because big business is behind it and they can’t afford to eliminate the use of the product—I say fu*k that. In case you’re wondering, here’s a list of fast-food restaurants who use azodicarbonamide in their bread: McDonalds, Burger King, Wendy’s, Arby’s, Jack in the Box, and Chick-fil-A.

2. Artificial sweeteners

Dr. Nelson explains that artificial sweeteners and sugars are directly linked to obesity—and the worst offender of all is any sort of diet soda. Our digestive tract is home to 25 trillion bacteria: some good and some bad. The ideal balance is to have 80 percent good bacteria and 20 percent bad bacteria; having any more than 20 percent bad bacteria is where the problems begin. How does this happen? Well, artificial sweeteners are like “rocket fuel” for the bad bacteria. Even worse, sugar is eight times more addictive that cocaine. Thus, it is easy and very common for the bad bacteria, gut yeast, to begin to take over. Gut yeast in your digestive tract equals suffering of overall bodily health because the yeast can spread throughout your entire body, clog your organs, and cause them to malfunction—this is called “leaky gut.” Red flags should be going up, because “all health begins with the gut,” according to Hippocrates.

3. Coffee

This was the hardest one for me to learn about—I start every day with a big cup of coffee and can’t imagine a world without caffeine. Dr. Nelson says that coffee can cause inflammation, heartburn, and dehydration—none of which are good for your health. However, he says the biggest problem with coffee is the additives, like sugar and cream. The American Heart Association advises people to consume 5-8 grams of sugar per day, but the average American consumes up to 41 grams of sugar per day, which definitely contributes to the buildup of yeast in your digestive tract. Our gut is home to 60 percent of the cells in our body, so it’s no wonder that what we consume has such a grand effect on how our body responds and functions. Dr. Nelson says that once the bad bacteria/gut yeast is balanced, then our body will be able to get sufficient amounts of energy from the foods we consume and we will no longer need caffeine. Also, the production of serotonin can slow with yeast in your digestive tract, so once the yeast is gone, you and your body will be much happier.

4. Alcohol

Dr. Nelson shares that alcohol kills the good bacteria in your belly. Have you ever noticed how the day after drinking you crave carbs or fried foods? It’s because the bad bacteria is beginning to take over and wants to be fed so it can continue to grow. If you’re wondering if you’re affected by bad bacteria overgrowth, here are some signs to show that you, indeed, are suffering: fatigue, loss of energy, low libido, sensitivity to foods, toenail fungus, thrush, bloating, gas, intestinal cramps, frequent bladder infections, yeast infections, thyroid dysfunction, allergies, or low immune function. In order to relieve your body of these symptoms, you must achieve the 80/20 balance in bacteria. How?

The solution = probiotics! However, Dr. Nelson cautioned listeners on which type of probiotics to buy. Since probiotics have become popular, big businesses have begun producing capsules for people to take. He warns listeners, though, that many of these capsules produced by big businesses are not effective—are you surprised? I’m not. Anyways, he shares three key criteria for find the right probiotic: it must be able to make it past stomach acids and bile, it must contain a large quantity of beneficial bacteria (15 billion CFU’s a day is recommended), and it must contain a combination of at least seven unique strains. He also teamed up with researchers and other doctors to create the most efficient probiotic pill in the world: Perfect Biotics. I am going to begin taking one a day and I will post about my results in a month or so.

All in all, digestive health is key. You don’t need to completely cut out all four of these categories, just know that moderation and probiotics are key!

What you eat can contribute to digestive problems. Many people eat too much processed food and sugar, and not enough fiber, fruits, and vegetables. Poor eating habits, such as eating too quickly or skipping meals, may also be part of the problem. Many digestive problems can be prevented by eating a healthy, balanced diet.

The following are lists of healthy foods that can be incorporated into your diet.

FRUIT

  • Apples
  • Avocados
  • Bananas
  • Berries
  • Canned fruits (canned in fruit juice or water)
  • Cantaloupe
  • Grapes
  • Honeydew
  • Kiwi
  • Mango
  • Nectarines
  • Papaya
  • Peaches
  • Pears
  • Prunes
  • Watermelon

VEGETABLES

  • Asparagus
  • Beans (green, kidney, lima, navy, soybeans, yellow)
  • Beets
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Corn
  • Cucumbers
  • Kohlrabi
  • Leeks
  • Mushrooms
  • Onions
  • Peas
  • Peppers (green, red, or yellow)
  • Potatoes
  • Radishes
  • Rutabagas
  • Sauerkraut
  • Scallions
  • Spinach
  • Squash
  • Tomatoes
  • Turnips
  • Vegetable juices
  • Zucchini

MEAT/PROTEIN

  • Eggs
  • Dried peas, beans, and lentils
  • Fish
  • Lean meats
  • Nuts
  • Peanut butter
  • Poultry
  • Seeds
  • Tofu

GRAINS

  • Multigrain breads, cereals and crackers
  • Rice (brown or wild)
  • Whole wheat pasta

Some people with digestive system difficulties may find they have problems after eating certain foods. Through a process of trial-and-error, you can find a variety of healthy foods to add to your diet. There are, though, certain symptoms of digestive problems that should be evaluated by a health professional. Be sure to report any of the following symptoms you have to your health care provider:

  • Blood in your stool
  • Persistent nausea or vomiting
  • Unexplained weight loss or weakness
  • Fatigue

20 best foods for good digestion

A weak and suffering digestive prowess is a problem too common among millennials. It all goes to our diets as we are having less and less fibre and more and more junk and highly processed foods. Acidity, bloating, constipation and nausea are everyday problems. Though there are many supplements available in the market shelves that will relieve you of these discomforts, the ideal way to correct them is through diet. Add the following foods to your everyday diet in order to get your digestive system back in order.
Yogurt
Yogurt has bacteria that is essentially good for your gut. It has billions of such bacteria which can replenish the flora of your gastrointestinal tract. It is really healthy for your overall health also and must be included in your everyday diet.

However, not all kinds of yogurt have these bacteria. You need to check their labels for ‘live and active cultures’ to reap the digestive benefit out of it.
Whole grains
These include brown rice, oats and whole grain or whole wheat bread. They are very rich in fiber and hence, are very effective in curing digestive problems, such as bloating, nausea and gas. However, if you have a celiac disease or gluten intolerance, you must not take these.
Banana
If you have a digestive problem, your thumb rule must be a banana a day to keep the problem at bay. Bananas are very effective in treating gastric problems as they are helpful in restoring bowel function and can help treat diarrhoea. They are rich in electrolytes and potassium which help in restoring good digestive health.
Ginger
This is a spice which has many benefits for digestive health. It can help cure motion sickness, nausea, vomiting, gas and loss of appetite. However, you must have it in moderate quantities. The ideal consumption would be 2 to 3 grams every day. If you have more than that, it may cause heartburn.
Beetroot
Beetroots are a very good source of fiber, potassium and magnesium. These are very helpful in restoring a healthy digestive function. They are excellent to cure problems like constipation. Have them raw in salad or sandwiches to yield best results.
Apple
Like yogurt, apples are also rich in bacteria that is helpful for maintaining a good gut health. Apples are very good sources of vitamins A and C and nutrients and minerals such as folate, potassium and phosphorus. These all help in restoring a good digestive health and ensuring a proper functioning of your intestines.
Sweet potato
A winter food in India, sweet potatoes are not only delectable but are super healthy. They are best had with their skins if you want to benefit your digestive system. With the peel on, their fiber content gets better. They are a good source of carbohydrates and manganese and can even help treat peptic and duodenal ulcers.
Avocado
Avocados are among the best sources of fiber in fruits. It is super rich in fiber along with healthy monosaturated fats. Besides, it can help convert beta-carotene into vitamin A. This helps in maintaining a mucosal lining in the gastrointestinal tract, which helps in digestive processes.
Cod liver oil
Another good source of the vitamins A and C, cod liver oil is helpful in maintaining a good digestive health. It can keep the gastrointestinal tract healthy and free from infections.
Blueberry
Love blueberries? Here’s a bonus for you besides its yummy taste: It is super healthy for your digestive processes. They are very good sources of fiber and vitamin C. However, not having them raw and instead going for its juiced form can rip it of its fiber content. Besides these benefits, it is also loaded with cancer-fighting properties.
Kiwi
The tiny kiwi is loaded with minerals and nutrients which are very good for your gut health. It contains vitamins C and E, linolenic acid, magnesium, potassium, actinidin, fatty acids and pepsin which are good for you digestive health. Pepsin is particularly very healthy for maintaining the proper health of your gastrointestinal processes.
Cantaloupe
This summer fruit is packed with vitamins A, C and myoinositol, besides many digestive enzymes which can aid your digestive processes. Besides helping you with less severe digestive health issues like bloating, it can also help you fight intestinal cancer.
Papaya
Rich in papain, this tropical fruit facilitates the breakdown of proteins in your stomach. This leads to easier digestion and a better absorption of nutrients from your food. Papaya also has anti-inflammatory properties which can help in soothing the stomach. It is very easy to digest and it dissolves fats instantly. It also relieves problems like food allergies and heartburn. It facilitates a proper functioning of bowels and hence, betters digestion.
Tomato
Loaded with magnesium and potassium, tomatoes are very healthy for not only your stomach but overall health. They contain many minerals and nutrients like lycopene which aid in the digestive process.
Carrot
We are usually told to have carrots if the power of our spectacles is a very big number. Though they are good for eyes, they are also good for digestion. They are a very good source of fiber and antioxidants and can help you maintain good digestive health.
Cucumber
Cucumbers are rich in fiber besides nutrients and minerals like calcium, folate, fat, C vitamins and erepsin, a protein which is very effective in ensuring proper digestion. They are good for providing relief from stomach problems such as gas, acidity, heartburn and even peptic ulcers.
Lemon water
Lemon is a good source of vitamin C and water helps facilitate digestion. When you combine the two, they make into a very good concoction to relieve digestive problems. Mix lemon juice with lukewarm water and have it every morning.
Peach
Peaches are favourite of many as they have a very tasty flavour. If you love them, here’s your bonus. They are very healthy too and also aid in digestive processes. They are rich in fiber, calcium, vitamin C and iron. These nutrients ensure proper digestion.
Beet greens
We often throw the greens on the top of the beetroot away but they are really healthy and rich in fiber, beta-carotene, calcium and iron. These nutrients are very helpful in maintaining a good flow of your digestive processes as they smoothen the movement of the bowels and maintain a healthy digestive tract lining. But they are also rich in an acid which can affect your tooth enamel negatively, so, do not over consume them.
Hot water
The best and easiest way to relieve digestive problems is by sipping hot water. Take one to two glasses of hot water first thing in the morning or sip it throughout the day. This will soothe many kinds of digestive discomforts.

View this recipe: Indian spiced chicken with squash & beans

Fermented foods
A staple in many cultures, fermented foods are becoming hot news in the UK – be it kimchi, sauerkraut, kefir or miso. They’re natural sources of beneficial bacteria, which promote good digestion, support the immune system and increase your resistance to infection. Enjoying live bio-yogurt daily also helps top up levels of friendly gut bacteria.

Good bacteria
The beneficial bacteria in your gut need their own fuel source, and certain foods are great for this. Leeks, onions, chicory and asparagus all contain a type of fibre called inulin, which the bacteria love. This non-digestible fibre is fermented by gut bacteria, stimulating their growth, and bulking up stools making them easier to pass.

Fibre
Fibre is essential for keeping the gut healthy and waste materials moving. Aim to include wholegrains, nuts and seeds, as well as plenty of fruit and veg. If you suffer from wind and bloating you might want to ease off on the foods associated with these problems, such as cabbage, Brussels sprouts, beans and pulses. The gentler, soluble fibre is useful for those with sensitive systems – focus on legumes, oats and brown rice. When you increase fibre you also need to drink more fluids to help the fibre work more effectively.

Fats
Although high in saturated fats, coconut oil is a useful ingredient – it’s stable at high temperatures, making it ideal for roasting. Most of the saturated fats are medium-chain triglycerides (MCTs), which are processed by the body more efficiently, without placing strain on the gall bladder. One of the fatty acids in coconut oil, lauric acid, helps fight off unwanted bacteria, keeping the gut healthy.

Break it down
Tenderising proteins like meat and fish helps lighten the load on the digestive system. Eating these foods with lemon and lime juice works well, as do pineapple and papaya, which both contain natural enzymes, promoting breakdown.

What to avoid…

Go easy on processed carbs, that’s the white refined ones like white bread, rice and pasta – these are low in fibre and nutrients. Avoid processed meat and have no more than 70g red meat per day. Watch your sugar intake, including certain sweetners like sorbitol and xylitol, which are often found in chewing gums and diet foods as these can have a laxative effect. If you drink alcohol, stick to the government guidelines and allow yourself at least two consecutive alcohol-free days per week.

Enjoyed this? Now try…

Digestive health recipes and tips
How does diet affect gut health?
What are probiotics and what do they do?

This page was last reviewed on the 5th November 2018 by Kerry Torrens.

Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

7 Superfoods That Help Digestion

The digestion process is an intricately choreographed ballet during which your body performs the many steps needed to break down the food you eat and unlock the vitamins, minerals, calories, fats, and proteins you need — and then efficiently clean sweep the rest. Most people don’t contemplate these inner workings unless they’re not going smoothly, but you can proactively take steps to avoid problems. One of the easiest digestive health tips is to fuel up with foods good for digestion.

Digestion is the process your body uses to break down food into nutrients. The body uses the nutrients from food for energy, growth, and cellular repair. But when your digestive process goes awry, whether from overeating or eating foods that disagree with you, you need to review the rules of good nutrition again.

The U.S. federal guidelines on diet suggest that all Americans age 2 and older eat a variety of healthy foods, balancing calories ingested with physical activity. Suggested foods include:

  • Fat-free or low-fat milk and milk products
  • Fruits, vegetables, unsalted nuts and seeds, and whole grains
  • Lean meats, poultry, seafood, beans and peas, soy products, and eggs

But what if foods such as dairy cause digestion issues? If you can’t tolerate the lactose in dairy, try lactose-free products. Lactose is simply the sugar in dairy products that causes GI pain in some people. According to the Mayo Clinic, this condition, called lactose malabsorption, is generally harmless, but you may experience the following symptoms:

  • Bloating
  • Diarrhea
  • Gas
  • Nausea or vomiting
  • Stomach upset

If you are lactose intolerant, consider nondairy alternatives such as soy milk, almond milk, rice milk, and coconut milk. If a change to nondairy products does not relieve your GI distress, talk to your doctor. There is help.

Fiber is the indigestible part of plant food that we need to stay regular. While fiber itself is not digested by our GI enzymes, we must eat fiber-rich foods because they absorb water in the intestines, ease bowel movements, and promote the healthy gut bacteria we need for proper digestion. Are you meeting the recommended fiber requirements?

The American Academy of Nutrition and Dietetics recommends that women get 25 grams of daily fiber and men get 38 grams. This can be done by decreasing your intake of foods high in fat and sugar and increasing your consumption of whole grains, legumes, vegetables, fruits, and nuts.

Along with that recommendation, eating a diet low in saturated fat and high in vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds provides excellent sources of foods to help digestion. This type of plant-based diet aids in lowering LDL (bad) cholesterol levels and improving blood sugar control.

High-fiber foods include:

  • Apple with skin
  • Artichokes
  • Baked beans
  • Barley
  • Black beans
  • Bran flakes
  • Broccoli
  • Green beans
  • Green peas
  • Lentils
  • Lima beans
  • Pear with skin
  • Raspberries
  • Split peas
  • Turnip greens
  • Whole wheat spaghetti

And there are more delicious foods good for digestion. Put the following superfoods on your plate and discover how with a little ingenuity, staying “regular” can be delicious.

What are the best foods to aid digestion?

Share on PinterestAdding ginger to food may reduce digestive problems.

As soon as food enters the body through the mouth, the process of digestion begins.

The body gradually moves it through the digestive system, which breaks the food down into smaller, more useable parts.

Various foods can help at different stages of this process. For example, some aid digestion in the stomach, while others support the intestines.

Fiber is essential to digestive health in general. If a person is not used to eating fiber often, it is best to increase fiber intake slowly, starting with soluble fiber such as from oatmeal, apples, and bananas.

Add around one serving of fiber to the diet every 4–5 days. Increasing fiber intake too quickly can be bad for digestion.

Drinking plenty of water is also important, as it combines with fiber and adds bulk to stool.

Specific foods that are good for digestion include:

Foods containing ginger

Ginger is a plant that can reduce bloating and other digestive problems.

Dried ginger powder is an excellent spice for flavoring meals, and a person can also use slices of ginger root to make tea.

Choose a quality ginger root powder for flavoring meals. For tea, choose fresh ginger root for the best results.

Unsaturated fats

This type of fat helps the body absorb vitamins. It also combines with fiber to help encourage bowel movements.

Plant oils such as olive oil are a good source of unsaturated fats.

Always consume fats in moderation. For an adult following a 2,000-calorie-per-day diet, for example, fat intake should not exceed 77 grams daily.

Vegetables with skin

Vegetables are rich in fiber, which is an important nutrient for digestion. Fiber stimulates the bowels to move stool out of the body.

The skins of vegetables are often rich in fiber, and it is best to consume them whole. Some vegetables with skin rich in fiber include potatoes, beans, and legumes.

Fruits

Many fruits are also rich in fiber. They also contain vitamins and minerals that are good for digestion, such as vitamin C and potassium.

For example, apples, oranges, and bananas are nutritious fruits that could help with digestion.

Whole-grain foods

Whole-grain foods also have a high fiber content that aids digestion. The body breaks down whole grains slowly, which helps control blood sugar levels.

Many whole grain foods are available, including brown rice and quinoa.

Yogurt

Many yogurt products contain probiotics. These are live bacteria and yeasts that may have benefits for the digestive system.

Kefir

Kefir is a fermented milk drink that is filling and contains probiotics. As mentioned above, these may promote better digestion and gut health.

Leafy green vegetables

Leafy green vegetables are packed with nutrients that are helpful for digestion.

According to an article in the journal Nature Chemical Biology, these vegetables also contain sulfoquinovose. This is a sugar that may feed healthful bacteria in the stomach, thereby promoting digestion.

Issues like acidity, abdominal discomfort, and nausea on a daily basis disrupt the proper functioning of our body. To overcome this problem here is the list of 20 best foods for good digestion. Consuming this food will help you to improve your digestion. It makes sure that you bounce back to your healthy routine and your digestive system runs swiftly & smoothly.

1 Apples

In our Childhood, we all heard the quote of “eating apple a day keeps the doctor away. It is true as it provides various health benefits. Apples are rich in vitamin C, vitamin A, phosphorous, minerals & potassium. Consumption of these contents gives digestive benefits such as lowering constipation problems. An apple serving weighs 242 gm, which is one NLEA serving. It has 126 calories. In apple pectin is present which helps to raise the good bacteria, These bacteria maintain proper functioning of the intestinal health.

2 Red Beets

Beetroots are one of the best foods for digestive problems like constipation or abdominal upsets. They are the rich source of Folate, Manganese, and fiber. Waste substance gets easily removed from the body after consumption of red beets. Every present nutrient in beetroots assists to operate a healthy digestive system. Red beets are also used as a food coloring agent and as a medicinal plant.

3 Beet Greens

The young, leafy top of the beetroot plant are Beet Greens. They provide relief to your stomach to a greater extent. This top carries more minerals, vitamins and is rich in Beta-carotene, iron & calcium. Beet greens are very low-calorie leafy-greens. It has advantageous nutrients which help in the smooth movement of muscle fiber, maintaining the digestive tract lining. Do not over consume beet greens. Overconsumption can weaken your teeth enamel with the acidic substance present in them.

4 Bananas

Banana is botanically a berry, produced by the large herbaceous flowering plant. This fruit maintains the correct functioning of the bowel moment. If you are suffering from diarrhea, then it’s the best option for intake as it helps to restore the amount of potassium and electrolytes loss during the passage of feces. Also, it is rich in fibers which are necessary for fine digestion.

5 Sweet Potatoes

Sweet potatoes are rich in starch, complex carbohydrates, dietary fiber and beta-carotene. Sweet potatoes prove to be superb food for digestive health when consumed with their skins on. It helps in treating duodenal ulcers, peptic ulcers & various other serious bowel ailments.

6 Avocados

Avocados are rich in vitamins B6, C, K, E & potassium. They are one of many fiber-rich fruits available at present. A huge amount of healthy monounsaturated fats is available in the fruit. High Avocados intake lowers the blood cholesterol levels. Avocados maintain the health of the digestive tract and ensure correct working of pancreas and gall bladder. It also does the conversion of Beta-carotene into vitamin A. This conversion is necessary as it helps in developing a healthy mucosal lining in our GI (gastro intestinal) tract.

7 Oats

Common oats are species of cereal grain grown for its seeds. One cup of plain oatmeal cooked with water provides you with 166 calories. It also supplies 6 gm of protein and 4 gm of fat in each serving. They are rich in, phosphorus, vitamin E, thiamin, soluble fiber, copper, selenium, and zinc. Oats nutritional value depends on whether it was cooked, fortified, instant or flavored. Also, it depends on whether it is prepared with water or milk. The presence of soluble fiber helps in extraction of waste in a right pace. Fibers are responsible for the functioning of the digestive system. If you have a problem with gluten consumption, then please do consult a Nutritionist.

8 Cod Liver Oil

It is a nutritional supplement derived from the liver of cod liver fish. It contains high levels of omega-3 fatty acid, EPA & DH, vitamin A and vitamin D. It restores digestive health and prevent inflammation to build an immune system.

9 Blueberries

Blueberries contain sufficient amount of carbohydrates, protein, fat, water, fiber, and vitamin C. One serving provides a caloric value of 57 kcal per 100 g. Blueberries also possess cancer-fighting antioxidants, though Blueberry juices are not beneficial.

10 Cantaloupe

Cantaloupes are very low in calories as they have only 34 calories on 100 g of servings. This fruit is the favorable source of vitamin A. Beta-carotene, lutein & zeaxanthin are also present in the fruit. Cantaloupe contains a lot of digestive enzymes. It helps to relieve Insomnia, anxiety and prevents hardening of the arteries. Powerful agents are present in Cantaloupe which fights against intestinal cancer.

11 Kiwi

People whose digestive system is not functioning, precisely should consume kiwi regularly. It contains enough amount of potassium; magnesium linolenic acid, actinide, vitamin E, vitamin C and other fatty acids. All these elements help to ease the functioning of digestion. Kiwi includes pepsin which is essentially needed for the correct working of the digestive system.

12 Papaya

100 g serving of papaya provides 43 calories. This fruit is excellent for digestive health. It has anti-inflammatory properties which help relax the stomach. If people are upset with their tummies, then they should eat papaya. Papain is present in Papaya which helps in the breakdown of proteins in the stomach.

It relieves heartburn and food allergies by dissolving fats instantly. Apart from its beneficial digestion properties, it absorbs nutrients quite well and facilitates proper bowel functioning.

13 Peaches

Peaches are the source of Carbohydrates, protein, dietary fiber, Vitamin A and Vitamin C. It helps to fight deadly diseases like Cancer. This fruit is tasty as well as nourishing. It contains calcium, iron, potassium, fiber also. All these elements help in proper functioning of your heart, circulatory system & proper digestion.

14 Tomatoes

Eating tomatoes can keep you healthy as it prevents constipation and diarrhea. They contain enough amounts of potassium and magnesium. Lycopene, minerals, vitamins & other nutrients are present in tomatoes which help in maintaining digestive health. It also prevents Jaundice and removes Toxin from the body.

15 Carrots

Carrots are known for improving vision related problems. Carrots increase saliva and supply essential minerals, fiber and Antioxidant vitamins that help to improve digestion process. Eating them at uniform intervals of time prevent gastric ulcers and other digestive problems.

16 Lemon Water

Lemon water is the natural supplement to treat Acidosis. The acid present in it works with the body to nourish and helps proper functioning. Consuming lemon water will give quick relief from indigestion. The lemon water also flushes the toxins from the body, and it enhances the appetite.

17 Cucumber

Cucumber is rich in the two most needed element water & fiber. It contains dietary fiber, fats, folate, calcium and vitamin C. For people suffering from stomach and lung problems Cucumber are good for them. Consuming its juice in regular interval provides relief from heartburn, stomach acidity, gastritis and peptic ulcer. The presence of Erepsin, a protein aids in proper digestion.

18 Yoghurt

Probiotics or commonly known as yogurt contains friendly bacteria which are naturally present in our digestion system. Consumption of yogurt promotes a healthy digestion tract as it boosts the immune system of the body. It is kind of natural treatment to treat an upset tummy. Other digestion problems like irritable bowel syndrome and traveler’s diarrhea can be solved with the intake of Yogurt.

19 Ginger

Ginger stimulates the breakdown of food particles and tone the muscle of the intestine. It is a perfect treatment for various stomach problems like gas, loss of appetite, vomiting, and diarrhea. Though it has too many benefits, over consumption can cause heartburn. It helps to soothe gas pains and metabolize fats quickly.

20 Warm Water

A cup of Warm water in the early morning can flush toxins out of the body. Water and other liquids keep digestive system on track and break down the food present in the stomach. Warm water helps in fastening this process. It is a useful aid in proper bowel movement.

Food for digestive problems

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