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5 Foods to Aid Digestion.

5 Foods to Aid Digestion Millions of individuals suffer from digestive issues like gas, constipation, and diarrhea, with 15% of people in the western world suffering from irritable bowel syndrome, a severe form of gut sensitivity (IBS). In this video, we will be discussing the five meals that can help you avoid typical gastrointestinal symptoms and promote better digestion. 1. Whole Grains Rice, white or brown? White or whole-wheat bread? Choose whole grains if you want your gut to work better, according to doctors, healthy colon function requires at least 25 grams of fiber per day. Whole grains provide more fiber and additional nutrients, such as omega-3 fatty acids, than processed carbs like white bread and pasta. Short-chain fatty acids are produced when gut bacteria digest cellulose. These chemicals promote healthy function in the cells that line the colon, which house 70% of our immune cells. Despite the popularity of low-carb diets for weight management, completely omitting grains may be detrimental to the healthy gut bacteria that thrive on fiber. 2. Green Leafy Vegetables Leafy greens, such as spinach or kale, are high in fiber and nutrients such as folate, vitamin C, vitamin K, and vitamin A. Leafy greens also contain a form of sugar that aids in the growth of good gut flora, according to research. You can establish an optimal gut microbiome — the trillions of organisms that live in the colon — by eating a lot of fiber and leafy greens. 3. Protein (LEAN) People who have IBS or gastrointestinal sensitivity should eat lean proteins and avoid high-fat foods, such as fried dishes. High-fat diets can cause bowel contractions, and red meat's high-fat content is only one reason to opt for healthier alternatives. According to experts, red meat encourages intestinal bacteria to create compounds linked to an increased risk of clogged arteries. 4. Fruits with Low-Fructose If you're prone to gas and bloating, cutting down on fructose, or fruit sugar, could help. Apples, pears, and mangoes, for example, are high in fructose. Berries and citrus fruits, such as oranges and grapefruit, have less sugar, making them easier to tolerable and less prone to causing gas. Bananas are another low-fructose fruit that is high in fiber and contains inulin, a chemical that helps the gut bacteria develop. 5. Avocado Avocado is a superfood that is high in fiber and important elements including potassium, which aids with digestive health. It's also a low-fructose food, which means it'll give you less gas. When it comes to foods like almonds and avocados, keep portion amounts in mind. They're packed with nutrients, but they're also high in fat, so take them in moderation. Health is wealth!