Your digestive system is composed of vital organs that absorb and break down food. Digestion organs such as the esophagus, stomach and intestines deliver food nutrients to various areas in your body. The National Digestive Diseases Information Clearinghouse notes that some foods digest better than others do. Adjusting your diet to include such foods can promote healthy digestion functions.
Vegetables and Fruits
Vegetables and fruits contain minerals, vitamins and fiber, which regulates healthy digestion functions. According to the Harvard School of Public Health, fiber also appears to lower your risk of constipation and other digestive disorders. Ideal vegetables and fruits includes cabbage, collard greens, apples, spinach, oranges, winter squash, kale, watermelon, cantaloupe, mustard greens, romaine lettuce, avocado, bananas, eggplant and other leafy greens.
Whole Grains
Like fruits and vegetables, whole grains also contain fiber. Unlike refined grains, they also contain potassium, magnesium, selenium and other digestive-friendly nutrients. A slice of whole-wheat bread provides an estimated 1.9 grams fiber, notes Mayo Clinic. Whole grain foods include buckwheat, cracked wheat, steel oatmeal, millet, wild rice, brown rice, popcorn and spelt.
Omega-3 Fatty Acids
Omega-3 nutrients are effective at reducing inflammation in your body, which is beneficial for promoting and preventing digestive conditions such as diarrhea. Omega-3s are also beneficial for lowering your risk of heart-related ailments including high blood pressure, heart disease and stroke, notes the University of Maryland Medical Center. Fish sources contain ample amounts of omega-3 nutrients. Examples include lake trout, sardines, herring, cod, halibut, mackerel and tuna. They are also in flaxseed, canola oil, nuts and seeds.
Legumes
Legumes are naturally low in iron, magnesium, cholesterol and fat, reports Mayo Clinic. They also promote healthy digestive functions since they contain fiber. Legumes consist of beans, lentils and peas. Examples of legumes include adzuki beans, black beans, black-eyed peas, soy nuts, red kidney beans, lima beans, fava beans, chickpeas and edamame. Prepare legumes by soaking and heating them.
References
- National Digestive Diseases Information Clearinghouse: Your Digestive System and How It Works
- Havard School of Public Health: Fiber
- Mayo Clinic: Whole Grains: Hearty Options for a Healthy Diet
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- "Digestive Wellness"; Elizabeth Lipski, Ph.D., CCN; 2005
- "The Ultimate Omega-3 Diet"; Dr. Evelyn Tribole; 2007
