Foods to Boost Digestion Naturally
Food is so much more than fuel – it can be a powerful tool to use for ensuring your body is running as it should and is in proper balance.
If you’re struggling with digestive issues, like:
- Feeling excessively full after a meal
- Acid reflux or heartburn
- Bloating / Cramps
- Constipation / Diarrhea
Looking to your diet may give you some relief.
Starting with food as a tool is an easier and cheaper way than immediately reaching for the supplements, so read on for some great additions to your diet that could just make all the difference!
Lemon or Apple Cider Vinegar with water
We need those digestive juices going in order to properly break down our food in the stomach! Drinking 1-2 tablespoons (15-30mL) of fresh lemon juice or apple cider vinegar diluted in a glass of water prior to a meal can help the stomach kick-off this process. Try it out before larger meals and see if it starts to make a difference! However, this is not for you if you struggle with acid reflex or heartburn as it could cause additional irritation / damage to existing sensitive areas.
Beets or Beet Juice
Beet are rich in a compound called betaine, which improves our stomach acid levels. It’s often added to supplements contained HCl (stomach acid), but you can get some naturally just by adding some beets into your meal or having some beet juice! If you’re new to eating beets, don’t be alarmed, but it does naturally colour your stool – nothing to be afraid of!
Papaya & Pineapple
Both these tropical fruits contain enzymes that we can use in our own digestive system. These proteolytic enzymes are crucial for the proper digestion of protein (among other functions). The enzymes in the fruit, papain and bromelain, aren’t exactly the same as what our body produces, but they can function in the same way. These two fruits are the most common sources, but you can also get proteolytic enzymes from: asparagus, ginger, kefir, kimchi, kiwifruit, sauerkraut, and yogurt.
Artichoke can help improve bile production by the liver. The liver is where the bile is produced, then it is passed on to the gallbladder, which is triggered during digestion to secret the bile into our small intestines. There it emulsifies the fats we have eaten and helps ensure we are digesting them properly.
This golden spice has become increasingly popular over the last few years, and helping your digestion can be added to the list of positive benefits! In addition to its antioxidant properties, it can help promote the secretion of your digestive juices, and may improve gallbladder function. It may also help with symptoms like heartburn, gastric pain, burping, and gas.
Capsaicin is the hot/spicy component of hot peppers and may help protect the stomach lining. However you should avoid it is your are already struggling with stomach inflammation or acid reflux / heartburn.
Ginger is already fairly well-known for it’s anti-nausea properties (I know I took it in copious amounts as a car-sick suffering child!). It can also help protect the digestive tract like turmeric and capsaicin.
Teas can be such an amazing way to take advantage of different plant’s positive properties. Enjoy a tea after a meal from one of the substances above, like turmeric or ginger, for digestive benefits. Or try chamomile that can also be anti-inflammatory and sooth heartburn or irritation of the digestive tract. Tea containing fennel seeds can also be very helpful (they are usually included in any “digestive blend” teas). Fennel seeds help the muscles of the digestive tract relax and can reduce gas, bloating, and cramps.
A great source of probiotics, fermented foods help ensure that your gut has the right balance of bacteria and promotes good bacteria while inhibiting the bad. They will help boost your immune system (did you know 97% of your immune system is in the gut!?) and your resistance to infection. These are foods like sauerkraut, kimchi, or other fermented veggies, kombucha, kefir, yogurt, miso, and tempeh.
Making sure you get enough fibre is vital to ensuring your digestive system is function properly – especially in terms of keeping everything moving in an orderly fashion! Adults need 25-30g of fibre (or more!) per day, and many are just not getting enough. Whole fruits and veggies contain fibre (make sure you keep the skins on for the extra boost – especially with potatoes!). You can also get fibre from nuts and seeds, whole grains, and lentils / legumes.
Getting an outside opinion can always help us see things that we’re missing! Sign-up for a free breakthrough session to chat about how we can work together to boost your digestion.