Your digestion reflects the kind of food you eat. Problems like constipation may be due to
insufficient fibre while indigestion may be caused by overeating. No matter what the case, your
gut health determines how your body can sufficiently absorb the nutrients from food.
Make your gut healthier than before by making sure you have these 3 superfoods in your diet:
It has always been advised by health professionals that fibre is important for digestion and overall health. The European Food Safety Authority (EFSA) has set the fibre intake of 25 grams/day for sufficient laxation. Here are the superfoods you can try to achieve a 25-gram intake:
Acai Berry –they carry both soluble and insoluble fibre to add bulk in the stool and aid in the absorption of nutrients, respectively. Our Organic Berry Boost can supply your body with açai berry, plus other superfoods, to keep your gut healthy!
Dried Prunes – the sugar component of this fruit, called sorbitol, can also help in your bowel movement. However, limit your intake to less than 20 grams to prevent side effects like diarrhoea.
Sweet Potatoes – eat them baked, boiled, or steamed so you can get the benefits of taking in 3 grams of fibre for every one piece of potato (with skin). The fibre content of these root vegetables can protect your intestinal wall from bad chemicals found in junk foods.
Pre and Probiotic Foods
- Prebiotics – they are foods that feed the good bacteria in your gut. Having a good amount of prebiotics can provide your colons the needed nutrients for efficient digestions. Prebiotics examples are garlic, onions, asparagus, leeks, barley, bananas, apples, oats, among others.
- Probiotics – probiotics can work with prebiotics to maintain efficient absorption of nutrients. These foods are commonly found in yogurts, but they can be also sourced from other fermented foods like kimchi, kombucha, or sauerkraut.
Fluid and High-Moisture Foods
Hydration is important to prevent constipation and regulate laxation. The recommended water intake per day is 2.5 litres for men and 2 litres for women. To achieve this, you can take these moisture-rich foods along with a glass of healthy beverage:
- Lettuce – lettuce has 96% water content. If you are losing weight, lettuce is the ideal food as it also provides a good amount of fibre with low calories.
- Cucumber – they carry 95% water content. Add them on salads along with lettuce to improve digestion, maintain a healthy weight, and keep you hydrated!
- Watermelon – with 92% water content, this refreshing fruit is what you need to make your hydration fun and fruity! They are also rich in an antioxidant called lycopene which is known to provide benefits in cardiovascular health.