Healthiest Fruits and Vegetables for the Digestive System
Healthiest Fruits and Vegetables for the Digestive System
Certainly, gut health is a term in the world of wellness, but what exactly is it? And to what extent do you have power over the health of your own digestive tract? A person’s complete digestive system is referred to as their “gut.” According to Dr. Vincent Pedre, creator of The GutSMART Protocol, “the gut is the foundation for the majority of our physical and mental wellness.” “When we speak about gut health, we are referring to the health of not just the digestive system and the organs that are associated to it, such as the liver, but also the internal state of balance of the gut microbiome, which is comprised of all of the bacteria that are found inside the gut. What’s good news is that the foods you choose to consume may be beneficial to and increase the health of your gut.
Onions and garlic are included.
It is said by Dr. Pedre that foods that are high in prebiotics are comparable to fish food for the intestinal flora. Both the taste of your meal and the health of your digestive tract may be improved by cooking with onions and garlic. To improve the health of the digestive tract, raw onions and garlic, which have a greater concentration of prebiotics, may be used into vinaigrettes, salsas, and other condiments.
A ginger
Dr. Pedre continues by saying, “Spices such as ginger and turmeric can also support gut health,” in reference to the use of flavorful roots in order to strengthen the gut. In addition to promoting the motility of the stomach, ginger has been shown to alleviate a broad variety of gastrointestinal problems, including nausea, bloating, indigestion, and burp, according to him.
The spice turmeric
As stated by Dr. Pedre, “Turmeric is anti-inflammatory, and studies have shown that it can soothe digestive disorders, including irritable bowel syndrome and inflammatory bowel disease.”1 Studies have indicated that turmeric can help relieve digestive disorders.
The leeks
According to Dr. Pedre, leeks, which are also members of the allium family along with garlic and onions, might be useful for the health of the gut due to the prebiotics that they contain. He explains that the best way to eat for the gut is to eat for your gut bugs, which are the probiotic bacteria that live in the gut and regulate a whole bunch of important aspects of gut health, such as the pH of the environment inside the large intestine. Additionally, these bacteria produce postbiotic nutrients that support the health of the cells that are found in the colon.
The artichokes
Because of their high fiber content as well as their prebiotic and probiotic content, artichokes are well recognized for their ability to reduce inflammation and provide assistance to the digestive system. You may increase the amount of probiotics you consume by eating them steamed with a dip made from yogurt.
The herb fennel
According to Dr. Pedre, chewing fennel seeds after a meal may assist improve digestion and reduce gas after meals. This is something that he highlights. Additionally, fennel is a prebiotic food and has a high amount of fiber. It may be sliced very thinly and used to salads and sandwiches, or the fronds can be used to garnish foods.
The sprouts of Brussels
The ultimate objective is to include a broad variety of fruits and vegetables into one’s diet, according to Meredith Sorensen MS, RD, LD. “If you are picky and only like a select few fruits or vegetables, eat those items frequently,” she advises. Additionally, she suggests that you include Brussels sprouts into your regular rotation if you are able to do so. Brussels sprouts are a kind of cruciferous vegetable that is rich in fiber, vitamin C, and vitamin K.
A Selection of the Finest Recipes for Brussels Sprouts at Any Occasion
One of the vegetables that Sorenson considers to be particularly beneficial to intestinal health is spinach. According to her, “It is a dark leafy green that is extremely versatile and is a rich source of fiber, iron, and magnesium.” The fact that it may be combined with a wide variety of other fruits and vegetables that are rich in vitamin C and can help with iron absorption is a significant advantage. If you want to make a fast salad, you may buy a packet of baby spinach that has already been cleaned. You can also use frozen spinach in smoothies with your other favorite fruits and vegetables. You can also sauté or steam baby spinach with your favorite foods, such as eggs, spaghetti, or anything else.
Potatoes must be sweet
According to Sorensen, sweet potatoes are known to be an excellent source of complex carbohydrates, which are known to provide long-lasting energy, as well as vitamin A. Always remember to keep the skin on, since this is where the majority of the fiber is found. If you want to roast sweet potatoes, try cubing them, spraying them with olive oil, and then dusting them with garlic powder. Roast them at 425 degrees for thirty to thirty-five minutes, shaking the pan regularly.
Plantains
“Plantains are a good source of fiber, vitamins, magnesium, potassium, and starchy carbohydrates for long-lasting energy,” explains Sorensen. Her fast air fryer approach is recommended for plantains: Cut the ends of a ripe plantain. Remove the peel skin by cutting a slit along it. Place chopped in air fryer. Spray with olive oil and air fry at 375 degrees for 8 minutes each side. “You can top with cinnamon for a sweeter palate, or cheese for something savory,” she suggests.
Bananas
Dr. Pedre believes bananas are high in gut-healthy prebiotics. They may be eaten as-is and are portable, making them simple to integrate into your diet. Make banana nibbles, pancakes, and more using ripe bananas.
Avocados
Avocados are abundant in prebiotics, which Dr. Pedre likes for gut health. He adds prebiotics in fruits are good to the stomach, much as in veggies. Avocado adds rich creaminess to smoothies, makes a dip or salad dressing with olive oil, or may be eaten straight off the skin.
Apples
Dr. Pedre adds apples offer pectin, another gut-healthy fiber. “Apples are rich in quercetin, another polyphenol nutrient that supports the mucus layer.”