In digestion, food is broken down into small parts so that they can be absorbed by the body and used as energy. It plays an essential role in our body to maintain health. In recent years, the consumption of fast food or ready-to-eat foods has gained popularity. Acidity, bloating, constipation, and nausea are a few common problems people face nowadays, and such foods are taken as suspects. Though many supplements on the market can help you overcome these problems, certain foods aid in better digestion.
People with indigestion, inflammatory bowel disease (IBD), or other health issues frequently worry about what they should eat. It can lead to a diet consisting primarily of simple carbs and caffeine-rich beverages, which is unhealthy for someone who needs additional nutrients. Advice from health experts and professionals would help include suitable food according to the particular health condition. For example, some signs of indigestion include bloating, constipation, diarrhoea, heartburn, nausea, and vomiting. The foods listed below are relatively easy to digest and help with such issues.
The HealthifyMe Note
The top 10 easy-to-digest foods include bananas, sweet potatoes, white rice, papaya, yoghurt, watermelon, kefir, chicken, kombucha, and eggs. In addition, probiotics (yoghurt, kefir, kombucha, tempeh) aid digestion and support gut health. Furthermore, one of the best foods for easy digestion is yoghurt. You can make several snack items, desserts, or smoothies with it. It can easily get included in one’s diet.
Easily Digesting Foods
If you have a digestive problem, eat a banana daily to keep indigestion at bay. In addition, bananas are effective in treating gastric problems because they help restore bowel function and can help treat diarrhoea.
Studies have shown they are high in electrolytes and potassium, which aid in restoring digestive health.
Sweet potatoes are high in soluble fibre, which is easier to digest than insoluble fibre. Therefore, it promotes overall digestive health because it acts as prebiotics which means food of probiotics. In addition, it helps gut bacteria to multiply. Furthermore, sweet potatoes contain potassium, a natural electrolyte that aids digestive health.
Studies show that the synergistic effects of phytochemicals, increased nutrient content, and digestive properties are thought to be the mechanism behind dietary fibre’s beneficial effects on the treatment and prevention of obesity and diabetes, reduced CVD, and decreased incidence of certain types of cancer.
Rice is an excellent energy source; however, not all grains are easy to digest. High fibre rice, such as brown rice, can contribute to digestive issues such as diarrhoea, bloating, and gas.
Studies show that white rice may be a better option when looking for easy grains in the digestive system than brown, black, or red rice.
Papaya contains papain and chymopapain. These enzymes digest proteins and aid in digestion. Papaya is a fruit that combats several digestive issues. Health experts and nutritionists recommend this fruit to curb minor stomach upset. Moreover, papaya has several other health benefits since it contains vitamins, minerals, and antioxidants. It not only aids digestion but also prevents constipation. In addition, it has several antibacterial and anti-fungal properties that provide good health.
Individuals can consume papaya on an empty stomach. It is readily available all year, and you can include it in your breakfast. This fruit lowers cholesterol, promotes blood flow, and protects against cardiovascular disease.
It is an excellent source of probiotics that contain beneficial bacteria that can improve your health. Yoghurt gets made by fermenting milk with microorganisms, primarily lactic acid bacteria and bifidobacteria. Yoghurt is full of living bacteria that are beneficial to your digestive system. It helps to restore the flora in your intestines. Numerous studies have shown that probiotic consumption has multiple benefits in modulating immune responses and human metabolic processes.
Watermelon is abundant in antioxidants such as beta-carotene, vitamin A, and vitamin C, as well as potassium. It is beneficial for people who need foods that are nutrient-dense and easy to digest. Watermelon contains a lot of water and a little fibre that is vital for easy digestion and preventing constipation. Fibre regulates bowel movement, while water helps waste move more efficiently through your digestive tract.
Kefir is a fermented beverage made from the milk of cow or goat. One can make it with plant-based milk alternatives such as coconut milk. It is a healthy drink as it contains beneficial living bacteria that support gut health.
Health experts suggest it assists in boosting immunity and improving digestive conditions. Kefir also combats digestive concerns like irritable bowel syndrome and ulcers. Probiotics can help in treating several kinds of diarrhoea as well. It has several essential micronutrients such as protein, vitamin D, magnesium, calcium, vitamin B2, vitamin B12, etc., that help support bone health, prevent constipation, weight loss, and many more.
You can easily prepare kefir at home. Some non-dairy options include coconut, almond, soy, and pistachio milk, including coconut, almond, and kefir. Consuming it every day in suitable amounts will assist in preventing muscle cramps, lowering stress, and boosting mood and skin care.
Chicken contains lean protein, which aids in tissue repair. In addition, chicken is also high in minerals and B vitamins. Chicken is typically easy to digest as it has no fibre, making it a good choice for people with digestive issues. Skinless chicken, baked or grilled, is a low-fat option.
Kombucha is a fermented tea made from green tea. It gets considered to be one of the healthiest beverages worldwide. This tea contains bioactive compounds that boost immunity. Kombucha is full of antioxidants and probiotics that boost intestinal health and help in easy food digestion.
Consuming it daily or frequently may aid in curbing digestive issues such as bloating, indigestion, and flatulence. Kombucha has several other benefits, such as preventing constipation, supporting gut health, being antibacterial, supporting heart health, regulating blood glucose levels, and protecting against cancer. One can easily incorporate it into the diet. Kombucha sorts various health problems; however, evidence is limited. Pregnant women and patients suffering from immunodeficiency must avoid consuming kombucha.
Studies show that the egg is a rich source of macro and micronutrients. It is a superfood that includes perfect balance and diversity of nutrients, as well as its high digestibility and low price. The albumen and yolk of the egg are both easily digestible. Eggs are a powerhouse of nutrients, and their high nutrient content helps maintain the body, including the digestive system, in good shape. Boiled eggs are a good option because they do not include other cooking ingredients.
The HealthifyMe Note
You must avoid various foods or limit their consumption to prevent indigestion. Some examples are artificial sweeteners, such as sugar alcohol, carbonated beverages or sugar-sweetened drinks, foods high in saturated fats, such as cheese and cream, drinks containing caffeine such as coffee, spicy foods, and greasy foods like pizza, etc. These foods are difficult to get digested by our bodies. Eating habits can also hamper digestion, such as eating too fast and lying down immediately after eating.
In conclusion, even if some foods are difficult to digest, this does not indicate they are hazardous or unfit for health. Fibre-rich foods are necessary for ensuring regular stool production. You might reconsider your meal choices if you’ve been eating well but still have stomach problems or indigestion. You should avoid some foods if you believe they are causing you digestive problems. If you plan to make enormous dietary changes, you should consult with a doctor or dietician before including or excluding anything from your diet. It is best to consume food that is easy to digest and rich in nutrients and vitamins.
Frequently Asked Questions (FAQs)
Q. Which food is best for digestion?
A. The foods that are best for digestion include yoghurt, apple, ginger, kefir, chia seeds, kombucha, papaya, chicken, egg, banana, tempeh, beetroot, sweet potato, white rice, watermelon, squash, miso, etc.
Q. What foods are hard to digest?
A. Foods that are hard to digest include fried foods, spicy foods, high fibre, certain dairy products, citrus fruits, fatty foods, processed or refined foods, carb-dense food, products that contain a high amount of synthetic additives, and spoiled foods. Moreover, consuming spoiled foods cause indigestion, stomach aches, and vomiting; therefore, one must discard them.
Q. How do you improve poor digestion?
A. There are various ways to naturally improve poor digestion, including probiotics in your daily diet. Probiotics are beneficial bacteria strains that live in your digestive system. These microorganisms are known as “probiotics,” which means “for life.” They are nonpathogenic (Non-disease causing) and contribute directly to healthy gut flora. These bacteria help with digestion, infection prevention, and chronic inflammation reduction. Sufficient intake of water and staying hydrated is vital for proper digestion. Without water, the entire body’s performance suffers, leading to dehydration and a drop in blood pressure, resulting in constipation.
Q. What foods digest the fastest?
A. Food usually passes through the stomach and small intestine in 6 to 8 hours. Then it travels to the large intestine (colon). The exact time, however, varies and is determined by factors such as gender, digestive issues, and the type of food consumed. However, white rice, bananas, apples, probiotics, and papaya are foods that digest fast.
Q. Are scrambled eggs easy to digest?
A. Scrambled Eggs are fried in little fat and therefore contain a slightly higher calorie count (2 boiled eggs-170 kcal). However, scrambled eggs are easy to digest when taken with less fat. Also, fats take a long time to break down, so most people avoid fatty foods when sick.
Q. How can I fix my digestive problems naturally?
A. There are various ways through which digestive problems can get fixed naturally. Digestion begins in the mouth. When you chew your food properly, your digestive system does less work, allowing your body to focus on other things. Furthermore, digestion necessitates the consumption of water. Water requires for solid food digestion and absorption. As a result, many people suffering from digestive disorders are severely dehydrated. A regular gentle detox can be an excellent way to improve the entire digestive system. Aloe vera and amla detox juice can be good detox beverages. According to Ayurveda, the concoction aids digestion. Moreover, probiotics are beneficial bacteria that improve digestive health. Yoghurt is one of the best examples of probiotics.
Q. What are the symptoms of not digesting food properly?
A. Few common and chronic symptoms of food indigestion include vomiting, nausea, abdominal pain, bloating, appetite loss, acid reflux, changes in blood sugar levels, weight loss, and malnutrition.
Q. Why is my food not digesting properly?
A.Food does not get digested properly due to certain bacteria in food that cause infection. In addition, certain chronic medical conditions, such as colitis, Crohn’s disease, and irritable bowel syndrome, also lead to indigestion. But, anyone who suffers from frequent digestive issues without any medical conditions must consult a dietician or doctor as they may recommend dietary changes or prescribe medication to help you with your digestive problems.
Q. How can I clean my stomach in one day?
A. The most basic way to regulate digestion is to drink plenty of water and stay hydrated. Colon cleansing gets best accomplished by drinking six to eight glasses of lukewarm water daily. Eating fruits and vegetables high in water or moisture content, such as watermelon and tomatoes, would also be beneficial. Furthermore, ginger stimulates digestion. It can be mixed with other juices, tea, or eaten on its own. One teaspoon of ginger extract and honey can be combined with a cup of lukewarm water and consumed once or twice daily to cleanse the stomach. In addition, detox water is ideal for cleaning the stomach and getting rid of unwanted toxins.
Q. What should I drink after dinner for digestion?
A. Drinking plain water after dinner is the best beverage one can consider. However, ginger tea, lemongrass tea, peppermint tea, chamomile tea, and other herbal tea can be consumed after dinner. For example, peppermint contains menthol that relieves indigestion and nausea. Chamomile tea contains essential micronutrients that manage stress and promote quality sleep and digestion. In various in-vivo studies, chamomile tea prevents stomach ulcers and inhibits the growth of bacteria. It also treats nausea, gas, and other minor digestive issues.