Maintaining a healthy digestive system is important to prevent diseases such as irritable bowel syndrome, acid reflux disease, Crohn's disease and celiac disease. The best way to ensure your digestive system stays healthy is by eating a well-balanced diet that is low in fat and rich in nutrients.
Obtaining the Right Nutrients
To obtain the right nutrients from food, the Cleveland Clinic recommends avoiding processed foods and sugar, eating plenty of fruit and vegetables on a daily basis and getting plenty of fiber. It is also important to eat moderate portions and healthy snacks throughout the day, drink plenty of water and limit caffeine and alcohol. Eating slowly will aid the digestive process and help you avoid indigestion and acid reflux. Exercising regularly and keeping stress levels to a minimum are also good for digestive health.
Five Important Foods
Dr. Ben Kim recommends on his website five important foods as part of a healthy digestive system diet. At the top of his list is red beets and beet greens, which are rich in potassium, magnesium, calcium, iron and beta-carotene. Kim recommends gold potatoes and sweet potatoes as good fiber sources, and avocados, which are also a good source of fiber, as well as monounsaturated fat. Next on his list are oats, which are full of nutrients including phosphorous, selenium, vitamin E, folate and zinc. Finally, Kim recommends cod liver oil as a good source of vitamin A and vitamin D that help to keep the lining of the digestive tract healthy.
High Fiber
Dietary fiber is not digested in the stomach or the small intestine. Instead, it reaches the colon virtually unchanged. It bulks up the stool, preventing build-up and constipation and also provides nourishment for the beneficial bacteria that live in the colon. Dr. Frank W. Jackson, M.D. recommends 25g to 35g of fiber each day. Foods rich in fiber include fruit and raw vegetables, beans, avocados and oatmeal.
Probiotics
Probiotics are the beneficial bacteria that reside throughout the gastrointestinal tract. Their job is to prevent build-up of pathogens and aid in the digestive process. According to the Harvard Medical School Family Health Guide, probiotics may also be helpful for easing the symptoms of Crohn's disease and irritable bowel syndrome.
Raw Food
Raw foods are an important part of a healthy digestive system diet because they are rich in enzymes. According to Chris Iliades M.D., there are many health benefits to a raw food diet. One of the main ones is that eating raw food helps to detox the body by eliminating toxins. Another important advantage is that raw food is rich in enzymes, which help the digestive processes and keep the digestive tract healthy.
