Digestion is the process by which our bodies break down the food we eat into nutrients and energy that support vital functions. It begins in the mouth and continues through the stomach, intestines, and other organs. A healthy digestive system is essential for overall well-being, as it supports immunity, energy levels, and even mental health.
Certain foods can significantly improve digestion, promote a healthier gut, and contribute to a flatter belly. We checked in with several health experts to discover five digestion-boosting foods you should add to your diet if you want a healthy gut (which also means healthy skin!), a flatter belly, and better digestion. Read on to discover their answers.
1. Yogurt
Yogurt isn't only a delicious, versatile breakfast food. It also offers up a wide array of health benefits, especially when it comes to your gut. Rich in probiotics like Lactobacillus and Bifidobacterium, this food stands as a cornerstone for a well-balanced gut microbiome. According to registered dietitian Michelle Saari, "Yogurt is essential for a balanced gut microbiome, crucial for digestive and immune health."
Saari highlights the benefits of yogurt for weight loss, noting that the combination of protein and probiotics not only supports digestive health but also contributes to a feeling of fullness, making it a valuable addition to a weight-loss-focused diet. "A typical serving, providing about 12 grams of protein, aids in satiety, reducing overall calorie intake, beneficial for weight loss," she says.
Furthermore, Saari points out that the calcium and protein content in yogurt can boost thermogenesis and fat metabolism. This means that incorporating yogurt into your diet could potentially lead to your body burning more calories, aiding weight loss.
2. Kefir
If you haven't explored the world of fermented foods yet, now's your time to start—your gut will love you for it! Fermentation is the process of bacteria and yeast breaking sugar down into carbon dioxide and ethanol, and kefir is one of the best fermented foods out there!
Nurse Practitioner Sarah Anderson explains that "[fermented] foods are filled with beneficial healthy gut bacteria that support a healthy digestive system" by bringing in beneficial bacteria and pushing out the bad bacteria. They also have anti-inflammatory properties, making them a fantastic choice for your overall health.
Kefir is fermented yogurt that has been known to support the immune system and even reduce the severity of lactose intolerance, adds health expert Samantha Cassetty, MS, RD. "One study found that eating six servings of fermented foods, [like kefir], per day led to better microbiome diversity and reduced markers of inflammation," explains Cassetty. "These factors can lower your risk of numerous conditions, including autoimmune conditions, type 2 diabetes, heart disease, and mood disorders like depression and anxiety."
3. Burdock
"Many people aren’t aware that burdock not only has all 102 minerals in trace amounts, but burdock root helps to sustain and maintain a healthy gut microbiome,” Sacha, a certified colon hydrotherapist and herbalist for more than 25 years, notes.
This root can “bind to chemical, metal, and synthetic compounds in the body and pull them out gently. It also cleanses the blood and stimulates the lymphatic system.”
He reveals that if you’re looking for a natural and gentle way to clean out your system, burdock is one of the best blood purifiers to add to your diet.
Moreover, burdock contains inulin, a type of prebiotic fiber that feeds beneficial bacteria in the gut. A healthy balance of gut bacteria is crucial for efficient digestion, reduced bloating, and better nutrient absorption.
It's also packed with anti-inflammatory properties, which can help soothe and reduce inflammation in the digestive tract, easing discomfort caused by conditions like indigestion, acid reflux, or bloating.
4. Berries
There are so many benefits to eating berries on a regular basis. Integrative Nutrition Health Coach Solveig Eitungjerde explains that these small fruits are high in insoluble fiber, which aids bowel movements and feeds beneficial gut bacteria. Their high antioxidant content also contributes to overall health.
"Add to yogurt, cereal, or eat as a snack," she recommends. Berries provide a sweet and nutritious addition to your meals, easily enhancing your daily fiber intake.
5. Oats
Oats are packed with benefits, especially when it comes to digestive health. They're rich in beta-glucan fiber, a type of soluble fiber that supports gut bacteria and helps reduce cholesterol levels. This fiber forms a gel-like substance in the gut, which can aid in maintaining healthy blood sugar levels and enhance feelings of fullness.
"Enjoy as oatmeal for breakfast, add to smoothies, or use in baking," Eitungjerde suggests. Incorporating oats into your diet is easy and versatile, making it a simple way to boost your fiber intake.
