In this post, I will tell you about my most preferred foods when it comes down to digestion. This is a tiny little part of the huge list of digestion-friendly food, and I will kindly underline that I am not a professional in nutrition. I will only share my personal experience as I have tested the positive effect of these natural products. They really work for improving your gut health as long as you eat them regularly. Later, I’ll give you an idea how to take at least six of them in a day, every day.
The King! These little miraculous seeds are the best possible remedy for digestion issues and constipation. I’ve talked about the benefits of eating linseed and how to add it to your breakfast. But in fact, I add it to everything, literally. I sprinkle some over my salad or even over a slice of bread with honey; I bake with it, combined with wheat flour or as a flour itself; I put it in desserts, plenty of desserts actually (pancakes, brownies, cupcakes, biscuits, in a cheesecake base…). Eat at least 2 tablespoons of linseed a day and you will see the results very soon.
I buy the Beneficial brown linseed by Holland & Barrett.
2. Pumpkin seeds.
Packed with fiber, minerals, vitamins and a good source of protein, and very delicious. Another ingredient you can add to almost anything – bread, desserts, salads and soups. I can’t imagine my tomato and mozzarella salad without a handful of pumpkin seeds. They are also the ideal afternoon snack – 25 g of them to boost your energy levels and help to achieve your daily fiber intake (25-35 grams a day in total, they say).
2-3 kiwifruit a day and your digestive system will thank you. Kiwifruit is rich in fiber but also in vitamin C. Always make sure you have some of these at home, and eat them regularly, the benefits are amazing.
I love fresh figs. They are irresistibly yummy and could substitute any chocolate dessert (I am a chocoholic, remember? 🙂 ). Make sure you buy a lot of these in summer. They are full of soluble fiber, minerals, and other nutrients and will undoubtedly contribute to your digestion comfort, quickly. Dried figs have even higher fiber content, so they are an alternative when fresh fruits are not in season, but keep in mind that they also contain much more calories and sugar.
Raw and organic, and not the fake one you normally see on the big groceries’ shelves. Supply your kitchen with a good-quality honey. You could easily use it as a sweetener and thus, reduce the consumption of refined sugars. Along with all the other health benefits, honey will increase the levels of good bacteria in your intestines. It’s considered a natural prebiotic, and we know that prebiotics are the good guys that help probiotics grow in number.
Talking about probiotics here is my favourite probiotic source. Let me say it aloud, however – most of the yoghurt versions we eat in the UK (typically called Greek yoghurt) have nothing in common with real yoghurt. First, yoghurt is not supposed to be sweet, which is usually the case with any “low-fat” yoghurt I’ve tried. Yoghurt is rather sour and its texture is thicker. And it definitely should contain the bacteria (bulgaricus, for example) in order to be the healthy fermented food known worldwide. Or if I can put it with other words (and show off a little bit), Bulgarian natural yoghurt is the best yoghurt you will ever try. 🙂 I’m just kidding, of course. Turkish yoghurt is always great.
7. Fresh dates.
Choose natural dates with no added preservatives. Packed with fibers, dates are another good food you need to keep in-stock at all times. They are healthy, sweet and succulent so they are the perfect substitution of refined sugar and bad desserts. A few dates after dinner will help you forget about the nasty chocolate in the cupboard. Trust me, it works.
Bananas are another prebiotic food that could help your digestive system run smoothly. Ripe bananas are richer in fiber and easier to digest, and aren’t they the best snack you can have? One banana is my breakfast when in a hurry or every time I get hungry. Besides, who doesn’t love bananas? Your gut loves them, too.
Another fiber-rich vegetable you should try to include in your diet. It’s an ingredient for so many dishes that I’m sure you will find some recipes to your taste. You can have a look at my beetroot and avocado recipes. Needless to mention that it is also low in calories and fat and therefore, a good friend of your weight loss diet.
10. Squash and pumpkin.
I love these vegetables as much as their seeds. They are cheap, delicious and could be cooked in thousands of different ways. More importantly, they are a wonderful natural laxative. One more thing, ladies – negligible amount of calories here. Would you like a quick winter dessert? Put the cubed pumpkin in a tray, sprinkle some cinnamon and roast until softened. In the end, pour a little bit of raw honey, and your healthy low-calorie dessert is ready.
OK, I also promised you a recipe. Perhaps, you won’t eat many of these in a single day, and we need their nutrients daily. So here is what I do – I mix 6 of these ingredients in a single meal and have it as either breakfast or lunch:
- 150 g yoghurt
- 2 tbsp. linseed
- 1 tbsp. pumpkin seeds
- 1 ripe kiwi
- ½ ripe banana
- 1 tsp raw honey
- 1 tsp cinnamon
Now you have a bowl full of fiber and digestion-friendly food. Enjoy!
To conclude, I’d like to repeat it again, the information in this post is not provided by a qualified specialist. In addition, some of these foods could cause allergies or food intolerance. But I’ll dare to give a piece of advice to those of you who have suffered digestion problems and constipation. Don’t rely on pills, they are the instant solution that will actually make things worse in the long run. Turn to Nature, instead. Results may not come so quickly but you’ll find out why this is the wiser choice to make.
Do you find my list useful? Would you add more digestion-friendly foods?
Pictures by Goodfon and Pixabay