Many people suffer from symptoms such as indigestion, heartburn, bloating, vomiting, and stomach rumbling without a clear cause. These symptoms are classified as functional gastrointestinal disorders. If you’re dealing with functional gastrointestinal disorders, including gut-friendly foods in your diet might be a beneficial strategy. Let’s explore some foods that can support gut health.
Almonds
We often consume various nuts as snacks; among them, almonds are particularly beneficial for gut health. Almonds are delicious on their own and can be added to multiple dishes. They can aid in skin health and are helpful for weight management. Almonds are rich in unsaturated fats, fiber, and polyphenols, which can help maintain a healthy gut microbiome.
Chia Pudding
Chia seeds are rich in fiber and healthy fats, which can promote intestinal health. However, eating chia seeds raw can be a bit challenging for some. While they can be added to yogurt or smoothies, making pudding is the most effective way to consume them. You can prepare chia pudding using milk, yogurt, nuts, and fruits as toppings.
Kiwi
Kiwi, a well-known tropical fruit, is rich in dietary fiber and polyphenols. Polyphenols are plant nutrients that act as prebiotics, feeding beneficial bacteria in the gut and promoting their growth. The dietary fiber in kiwi can stimulate bowel movements and help alleviate constipation. A study found that individuals who consumed two kiwis daily experienced an average increase of 17% in colon size and a noticeable rise in bowel movements.
Butter
Butter is often seen as a forbidden food by those dieting, but it is actually good for gut health, so it’s better to consume it in moderate amounts rather than completely cutting it out. Butter provides lubrication to the digestive tract, aiding in smoother bowel movements. Consuming one to two teaspoons of butter per day can benefit gut health. However, processed butter with less than 50% milk fat can have the opposite effect, so consuming natural butter with 100% milk fat is recommended.
Radish
When you feel bloated or that your digestion is not functioning well, eating radish can help. Radish is rich in diastase and peroxidase, which aid in the digestion of food in the stomach and promote absorption. Eating diced radish pickles with ox bone soup can help digestion. Radish peel contains nearly twice as much vitamin C as the radish itself so that unpeeled radish can be beneficial.
Napa Cabbage
Napa cabbage is a food rich in dietary fiber, making it beneficial for gut health. When you feel bloated, cutting and eating raw napa cabbage can help. Kimchi, made from fermented napa cabbage, is also suitable for gut health as it supports the activity of gut microorganisms and aids digestion. The vitamin C in napa cabbage does not lose much even when cooked or pickled with salt, so it can also be beneficial when consumed in soups.
Tangerines
Many people meticulously peel off the white skin when eating tangerines. However, this white skin is rich in pectin, a type of dietary fiber, so consuming it rather than removing it is beneficial if you’re health-conscious. Besides, tangerines are high in Vitamin C and citric acid, which can help cleanse the intestines. They can also assist in eliminating heavy metals from the body and strengthening capillaries.
California Prunes
California prunes, a dried fruit with a history of over 150 years, are nutrient-rich. Even without added sugars, California prunes taste sweet. They are rich in soluble and insoluble fiber and sorbitol, which can aid digestive health. You can also efficiently obtain boron, potassium, Vitamin K, and polyphenols, all beneficial for bone health.
Bananas & Asparagus
Bananas are another fruit that supports gut health. They are rich in fiber, vitamins, and minerals and provide resistant starch, which acts as a prebiotic and promotes a healthy gut. Asparagus is also beneficial for gut health. It contains inulin, a soluble fiber that serves as a prebiotic and feeds beneficial bifidobacteria in the gut.
Apples
Apples are often cited as one of the best fruits to eat in the morning. With their sweet taste and crunchy texture, apples are delicious and beneficial to health. Apples contain pectin, a soluble fiber that acts as a prebiotic. Pectin can increase the amount of beneficial gut bacteria like butyrate and reduce the number of harmful bacteria in the gut.
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