Improve Digestion
FOODS THAT
SHARE
Motion
The digestive system
converts food into energy
and nutrients the body needs.
Fill up on these foods to help
it run smoothly.
The digestive system works to
break down food so the
body can absorb nutrients
and produce energy.
Incorporating foods rich in
dietary fiber, probiotics,
enzymes and nutrients may
improve digestion and help
reduce some digestive issues.
Dietary fibers are especially beneficial for adding bulk and size to waste to encourage movement through the body. Although they cannot be digested, dietary fibers promote the growth of good bacteria in the gut by serving as a food source.
These friendly bacteria help break down food into forms your body can use. Fermented foods that contain live bacteria are called probiotics. Consuming probiotics may help alleviate bowel disorders like diarrhea by reestablishing a healthy biome, or community of microorganisms that live in the digestive tract, according to the Cleveland Clinic.
WATER
When adding fiber to your diet, drinking plenty of water is important. Water allows food to flow more easily through the digestive system and helps prevent constipation.
YOGURT
Probiotic foods like yogurt contain good bacteria that assist in breaking down food and may help treat or prevent diarrhea, irritable bowel syndrome and constipation.
GINGER
Gingerol, found in gingerroot, helps the digestive system move food through the stomach.Widely used in Eastern medicine for centuries, ginger also may be effective at reducing bloating, indigestion, intestinal gas and nausea.
OATS
A strong source of fiber, oats promote regularity. Oats contain a type of fiber called beta-glucan, which stimulates growth of good gut bacteria.
LEAFY GREENS
Leafy greens like spinach are high in fiber, and spinach contains a type of sugar that nourishes good gut bacteria.
APPLES
An apple peel contains pectin, a fiber that nourishes good gut bacteria, which may help resolve diarrhea and constipation and prevent some intestinal infections.
BANANAS
The starch in bananas feeds good bacteria in the gut and helps it grow. Bananas also help replenish electrolytes lost from diarrhea or vomiting.
PINEAPPLES
In addition to fiber, pineapples contain an enzyme called bromelain, which helps the body break down proteins.
PAPAYAS
Papain, an enzyme in papayas, makes it easier to digest protein. The tropical fruit may also help alleviate constipation and bloating.
93
%
of american adults need more fiber in their diet.
—American Society for Nutrition
SOURCES
Cleveland Clinic
- Diarrhea
National Library of Medicine
- Effects of Dietary Fiber
- Papaya Preparation
Harvard School of Public Health
- Oats
Harvard Health Publishing
- Health Benefits of Taking Probiotics
- Ginger in Gastrointestinal Disorders
- Bananas
Medline
- Soluble and Insoluble Fiber
American Society for Nutrition
- Not Enough Fiber
Mayo Clinic
- Dietary Fiber
John Hopkins Medicine
- Ginger Benefits
- Improve Your Digestive Tract
Many other nutrients also help the digestive system function.
Vitamins and minerals that help maintain overall health are also absorbed from food during digestion. If your body isn’t getting the nutrients it needs, you may experience digestive issues such as heartburn, gas, constipation and diarrhea. Try a variety of foods to lessen symptoms and maintain digestive health.
93
%
