Home Nutrition Advice The Best Foods to Aid Digestion

The Best Foods to Aid Digestion

The digestive system divides food into nutrients and energy that the body can use. Eating certain types of food or sudden diet changes can cause digestive problems.

In some people, digestive problems can lead to symptoms including:

  • Swelling
  • Gas
  • Constipation
  • Diarrhea
  • Nausea
  • Vomiting
  • Heartburn

In this article, we’ll cover which foods to avoid when listing foods that are good for the digestive system.

Foods containing ginger

Ginger is an herb that can reduce bloating and other digestive issues. Its versatility also provides us comfort in use. We can use dried ginger powder to enhance the taste of food and ginger root slices to sweeten our teas.

Unsaturated fats

This type of fat helps the body absorb vitamins. It also combines with fibers in the body to form bowel movements. Vegetable oils such as olive oil are a good source of unsaturated fats.

But of course, as with any food, size is significant. According to IOM values, fat intake should be between 20-35% of the total energy requirement.

Unpeeled Vegetables

Vegetables are rich in fiber, an essential nutrient for digestion. Fiber stimulates the intestines to remove stool from the body. The skins of vegetables are generally rich in fiber, and it is best to consume them with the skin. Some fibrous vegetables rich in peel include potatoes, peas, and legumes.


Many fruits are also rich in fiber. They also contain vitamins and minerals good for digestion, such as vitamin C and potassium. For example, apples, oranges, and ripe bananas are nutritious fruits that aid digestion.

Whole Grain Foods

Whole grain foods have a high fiber content that aids digestion. The body slowly breaks down whole grains, helping control blood sugar levels. Many whole-grain products are available, including brown rice, bulgur, oats, and quinoa.

Yogurt – Kefir

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

Fibrous Green Leafy Vegetables

Green leafy vegetables are packed with nutrients that are beneficial for digestion. According to the Nature Chemical Biology article, these vegetables also contain sulfoquinovose. This substance is a sugar that feeds healthy bacteria in the stomach, thereby improving digestion.

So, what foods should we cut down on?

  • Artificial sweeteners such as sugar alcohols
  • Sodas or sugar-sweetened beverages
  • Refined carbohydrates such as white bread
  • Alcohol
  • White chocolate
  • Foods high in saturated fat, such as cheese and cream
  • Spicy foods, such as some types of curry
  • Refined and fatty foods such as pizza

In addition, it makes it difficult to eat fast food and lie down immediately after eating. Also, everyone’s digestive system differs from others. For example, some people may have various food intolerances and allergies. It is essential to know oneself and to learn about such differences.