Food gives us energy, to get the energy we consume food thrice a day. The food we eat should be healthy only then our metabolic activity will be regular and we can feel refreshed throughout the day. Hence food plays a major role in our life. Healthy eating involves more nutrition and provides a balanced diet.
The amount of food we take varies according to age, as we get older our digestive system works slower, so food that is easily digested should be provided so that they are fit and healthy. Let us look at the most important healthy foods that we need to consume to lead a healthy life.
Berries are pulpy and edible fruit. Generally, the berries are juicy, round, brightly colored, sour in taste, and contain seeds. It is one of those fruits that builds a healthy stomach.
Blueberries due to their fiber content help prevent constipation and maintain regularity for a healthy digestive system. It contains dietary fiber which helps in weight loss and acts as a bulking agent in weight management. They are also good antioxidants for our body.
Another food for a healthy stomach is also a fruit called apple. Apple is an edible fruit scientifically named Malus Domestica which is red in color in origin. “An apple a day keeps the doctor away is”, a proverb that reiterates the importance of apples.
It contains a fiber called pectin that acts as a prebiotic (feeds the good bacteria in your gut). The insoluble fiber present in apples doesn’t absorb water, it provides bulk to the intestinal tract and helps food move through the digestive tract more quickly. They are rich in antioxidants like polyphenols. According to studies conducted, the consumption of apples will reduce the risk of high blood pressure, diabetes, and heart disease.
Pumpkin is a winter squash fruit with a smooth, slightly ribbed skin that is often dark yellow or orange in color has a thick shell, and contains seeds and pulp that originates from Mexico.
Pumpkin seeds are high in zinc, which is an important nutrient for digestive enzyme production and immune system function. Not only will zinc keep your gut cells healthy but it may also strengthen immunity at the same time.
A fruit that is a member of the flowering plant family Lauraceae scientifically known as Persia Americana. It is botanically a large berry with a single large seed.
Avocado is a superfood packed with essential nutrients like fiber and potassium, which help promote healthy digestion. It’s also a low-fructose food, so it’s less likely to cause gas. It contains 6 to 7 grams of fiber per half fruit. It helps prevent constipation and maintain a healthy digestive system and reduce the risk of colon cancer.
Pear is a fruit grown and harvested mostly in the Northern Hemisphere. It belongs to the Plantae kingdom, scientifically named PYRAS, which bears the pomaceous fruit of the same name in the family ROSACEAE.
It contains a soluble fiber called pectin, which nourishes gut bacteria and improves gut health. It also reduces the risk of heart disease and lowers their cholesterol levels. It is recommended to eat two pears a day for a healthy digestive system.
Botanically a berry that is variable in size, color, and firmness but is usually elongated and curved with soft flesh that is rich in starch. The old scientific name of this hybrid is MUSA SAPIENTUM which is no longer used.
Banana is one of the best foods that help in digestion as the carbohydrates present in it are easily broken down. The fruit is gentle enough to eat if you suffer from stomach ailments like vomiting and diarrhea, and it brings back the electrolytes lost in the body. Bananas are also a rich source of fructooligosaccharides, which act as a probiotic and promote the growth of good bacteria in the digestive tract, which ultimately helps with digestion.
A root vegetable commonly seen in orange color and belonging to the APIACEAE family. Belongs to the kingdom of Plantae which is rich in Vitamin A.
Fresh carrot juice increases appetite and improves digestion. It serves as a great resource in atherosclerosis, infections, and kidney stones. Carrots contain a chemical called beta-carotene. Beta-carotene may act as an antioxidant and may help prevent cancer. Carrots also contain dietary fiber, which can improve stomach and intestinal conditions such as diarrhea or constipation.
A flowering plant that is widely used as a spice and folk medicine. Ginger is one of the first spices exported from Asia, arriving in Europe with the spice trade, and was used by the ancient Greeks and Romans. Ginger is also a flowering plant.
It has been shown to be effective in treating nausea and vomiting. In fact, ginger is also used to treat morning sickness, muscle aches, and menstrual pain. Ginger can work wonders for digestive health and can soothe an upset stomach. It protects and heals the gut, accelerates the movement of food through the gastrointestinal tract, and reduces wind, bloating, and cramping. It also awakens the taste buds and gets the digestive juices flowing.
9. FLAX SEEDS
Flaxseed, also called linseed, is a flowering plant of the LINACEAE family. Cultivated as a fiber crop and food crop in regions with a temperate climate. Its oil is called linseed oil.
Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may help lower total blood cholesterol and low-density lipoprotein cholesterol levels, which may help reduce the risk of heart disease. When flaxseed is eaten whole, you will reap the benefits of fiber and lignans. You must chew the seeds thoroughly or grind them to obtain omega-3 fatty acids.
An edible green plant in the cabbage family. It has large flower heads that are usually dark green in color that looks like a cauliflower. It can be eaten raw or cooked which is rich in vitamin C and vitamin K.
This vegetable is a powerhouse of nutrients. It is reputed to benefit the digestive, cardiovascular system, and immune systems, and to have anti-inflammatory and even cancer-prevention properties. In addition, broccoli is low in sodium and calories, with about 31 calories per serving. It is also a fat-free vegetable.
Broccoli also aids in digestion by helping to keep the lining of your stomach healthy. The sulforaphane in broccoli prevents the growth of the stomach bacteria Helicobacter pylori or sticks too tightly to the stomach wall, which is a beneficial bacteria.
11. GREENY LEAVES
Green leaves can help in curing digestive problems, anemia, and even constipation. Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients such as folate, vitamin C, vitamin K, and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel the growth of healthy gut bacteria.
Leafy greens are essential for feeding your microbiota in a way that is different from dietary fiber and prebiotic fiber. As the number of good bacteria in your gut increases, they limit the ability of less desirable bacteria to reproduce and colonize your digestive tract.
Eating a handful of almonds or drinking a glass of almond milk keeps your gastrointestinal tract moving and prevents constipation. Almonds can also promote healthy bacteria in your gut. It can help you digest your food and even fight disease.
Apart from giving you glowing skin, the vitamin E present in almonds can also help your heart. A study in the Journal of Nutrition found that a diet high in vitamin E is associated with lower rates of heart disease. Almonds are one of the best foods to lower your cholesterol naturally.
Long a gut-healthy food, oats are a source of prebiotic fiber that live probiotics use to promote their growth. Think of prebiotics as ‘probiotic boosters’. Including both types in your diet ensures that you are covering all the bases when it comes to what is good for your stomach.
If constipation is the cause of your upset stomach, the fiber in oatmeal can help by adding indigestible cellulose that softens your stool, allowing food to pass through your digestive tract more quickly. It helps digested food to pass through your stomach, intestines, and your body more easily, which helps to keep you regular. Oatmeal contains both soluble and insoluble fiber, most of which is beta-glucan soluble fiber.
14. WHEAT BRAN
Wheat bran strengthens digestive health by providing a good source of insoluble fiber, which can help prevent or treat constipation. It also acts as a prebiotic, promoting the growth of healthy gut bacteria. The insoluble fiber in wheat bran can help relieve or prevent constipation and keep your bowel movements regular.
Wheat bran can reduce digestive symptoms, such as bloating and discomfort, and is more effective at increasing fecal bulk than other forms of insoluble fiber, such as oats and some fruits and vegetables. Wheat bran is also rich in prebiotics, which are not-digestible fibers that serve as a food source for your healthy gut bacteria.
Along with this you also see Top 10 Benefits of Ginger.