From Kefir to Fish: Top Products for Ideal Digestion 0 11

There are a number of products whose benefits for the digestive system are supported by research, which is why it is so important to include them in your diet. Gastroenterologist Klara Sychugova shared what must be in your refrigerator.

Fermented and Dairy Products

They take the top spot in this ranking. These products contain live probiotic cultures, that is, beneficial bacteria that participate in digestion. Numerous studies have confirmed the benefits of probiotics from food in alleviating symptoms of impaired digestion, such as bloating, flatulence, and pain. "They help restore the balance of gut microbiota, especially after a course of antibiotics. Probiotics enhance the barrier function of the intestine, help break down lactose (milk sugar), and produce short-chain fatty acids that serve as food for the cells of the large intestine," the doctor explains.

But keep in mind that, for example, yogurt should be chosen with minimal sugar content and with live cultures.

Whole Grain Products

Whole grains (oats, barley, brown rice) contain a lot of insoluble and soluble fiber. Klara: "Dietary fibers increase stool volume, soften it, and speed up transit through the intestine, which is an effective prevention of constipation. Soluble fiber (for example, beta-glucan in oats) serves as a prebiotic, that is, food for beneficial bacteria."

Ginger

Its important action is in reducing nausea of various origins (during pregnancy, after chemotherapy, after surgeries). There is also data on the positive effect of ginger on gastric motility. It can be consumed fresh, added to dishes, or brewed in tea.

Bananas

It is important to note that unripe green bananas are considered more beneficial. This accessible fruit is good for the intestine as it contains two key components: pectin (soluble fiber) and resistant starch. "Starch is almost not digested in the small intestine, reaching the large intestine, where it is fermented by bacteria to produce butyrate (a fatty acid), which is critically important for the health of intestinal cells. Pectin, in turn, helps normalize stool, softening it in cases of constipation and firming it in cases of diarrhea," says the gastroenterologist.

Fatty Fish

This includes salmon, mackerel, herring, and others. It is an important source of omega-3 polyunsaturated fatty acids. Although omega-3s are known for their anti-inflammatory properties for the cardiovascular system, their role is also important for the gastrointestinal tract. "Their high consumption helps reduce the risk of developing ulcerative colitis and other inflammatory bowel diseases. Omega-3s are incorporated into cell membranes and are converted in the body into substances (resolvins and protectins) that actively suppress inflammatory processes," the doctor explains.

Fatty fish is recommended to be consumed 2-3 times a week.

Thus, including yogurt, whole grain products, ginger, bananas, and fatty fish in your regular diet will help support the health of your digestive system. They improve motility, provide fiber, supply probiotics and prebiotics, and can also influence inflammation. "But remember about individuality. What works perfectly for one person may cause discomfort for another. Observe your body's reactions and form a diet that suits you, if necessary under the guidance of a dietitian or gastroenterologist," Klara summarizes.