Improving your digestion should be a top priority for anyone looking for optimal health.
For long term benefits including probiotic & prebiotic rich foods into your diet will keep your gut running at 100%.
In today’s article, we’ll go over 10 ways to improve your digestion, also include 7 probiotic foods that help in digestion, reduceing depression & improving heart health.
Let’s start with 6 tips from Dr. Melina Roberts from http://foodmatters.tv/. These tips are a good starting point.
1. Eliminate major inflammatory foods; which includes wheat, cow’s dairy and refined sugar.
Eliminating these major inflammatory foods helps to decrease the inflammation in the digestive tract, it helps to put out the fire and allow the tissues, mucous membranes, digestive tract lining of the digestive tract to be able to heal.
2. Take high-quality PROBIOTICS supplements
Probiotics are the good healthy bacteria which will help to build a foundation of healthy microflora in the digestive tract. Research is showing that the healthier our digestive tract microflora, the healthier we are.
3. Incorporating natural PROBIOTICS into your diet
Fermented foods have natural probiotics that help to build a healthy digestive tract microflora. There are fermented vegetables such as sauerkraut and kimchee.
There are fermented dairy products such as kefir and yogurt, but I recommend that these come from sheep or goat dairy, not cow’s dairy. There is also fermented tea such as kombucha.
4. Incorporating PREBIOTICS into your diet
Prebiotics are the food for the healthy bacteria and help the healthy bacteria to diversify and repopulate within the digestive tract.
Asparagus, garlic, Jerusalem artichoke, jicama, onions contain inulin, a type of prebiotic. Carrots, leeks, radishes, tomatoes, turmeric contain arabinogalactans, another type of prebiotic.
5. Consume Healthy Fats
Healthy fats are the building blocks of the our cells, therefore consuming healthy fats will give our bodies the building blocks to repair any damage to the mucous membranes of the digestive tract.
Healthy fats include avocados, nuts (excluding peanuts), seeds, flaxmeal and flaxseed oil, hemp hearts and hemp oil, coconut oil.
6. Take L-Glutamine as a supplement
L-Glutamine is an amino acid that is naturally produced in the body. The supplements are naturally derived from fermented vegetables.
L-Glutamine helps to decrease the inflammation in the digestive tract and increase tissue repair.
That was 6 tips to improve digestion, 4 more to go. These next 4 tips from Mariana Stabile revolve around pairing the right foods together to support your gut and for optimal digestion.
Paying attention to food combining is extremely helpful for staying healthy, feeling vibrant, and losing weight. Here’s my simplified list of the food combining “rules”:
1. Eat fruit on its own.
And in between meals (except lemon/limes and very low-glycemic sour fruits, which can be eaten with other food).
2. Pair fats only with nonstarchy vegetables.
Fats like avocados, olives, seeds, and nuts are good options. Small amounts of unrefined virgin oils can be paired with everything.
3. Avoid eating more than one protein at a time.
No steak and eggs, no beans and chicken, no surf and turf.
4. Avoid combining starch and proteins.
No rice with chicken, no quinoa with fish, no pasta with meat or dairy.
Note: Beans and legumes are inherently a combination of protein and starch so are often difficult to digest.
They are best eaten in small amounts, after proper soaking, and paired only with nonstarchy vegetables.
If you’re thinking this is way too hard (as was my reaction), don’t fret! Stress will worsen your digestion. Instead, follow my simplified approach:
How do I plan a meal?
For each meal, choose one main ingredient.
Either a protein or a starch — this can include starchy veggies like sweet potatoes; squash; grains like oats, quinoa, brown rice, beans, and lentils; or animal protein, including dairy — and combine this with as many nonstarchy veggies as you’d like.
Then add small amounts of neutral items like lemon/lime, cold-pressed virgin oils, and nondairy milks.
And if you want to add any other ingredient apart from the veggies and neutral foods, keep it to less than 10 percent of your meal. (This little exception can keep you sane!)
Essentially, keep your meals simple.
I hope you guys are getting some value out of this. These tips coupled with the 7 Probiotic Foods we’ll go over in just a minute will not only help your digestion, but also help with depression, and improve heart health.
This list was put together by Alijuina Herw from http://blogs.naturalnews.com/.
7 Probiotic Foods That Help In Digestion, Reduce Depression & Improve Heart Health
It’s packed with lactobacillus casel, a beneficial bacterium that neutralizes bad bacteria and boosts immunity. Add fresh fruit to cottage cheese for even more health benefits from Vitamin C and antioxidants.
Soft fermented cheeses have bacteria that survive the passage through the GI tract, giving you better gut bacteria that eventually benefit your brain and emotional health.
Tempeh is made from naturally fermented soybeans. With a slightly nutty flavor, it’s a good source of probiotics—and, because it contains all the essential amino acids, it’s a complete source of vegetarian protein.
Made from fermented cabbage and other vegetables, sauerkraut is not diverse in probiotics, but is high in organic acids (what gives food its sour taste) which support the growth of good bacteria.
Kimchi is a cousin to sauerkraut and is the Korean take on cultured veggies. Both of the fermented formulas are also high in enzymes, which can aid digestion.
This fermented dairy product is a unique combination of goat’s milk and fermented kefir grains. High in lactobacilli and bifidus bacteria, kefir is also rich in antioxidants. Look for a good, organic version at your local health food store.
Possibly the most popular probiotic food is live cultured yogurt or greek yogurt made from the milk of cows, goats, or sheep. Yogurt in most cases can rank at the top of probiotic foods if it comes from raw grass-fed animals.
It is recommend when buying yogurt to look for 3 things. First, that it comes from goat’s or sheep milk, second, that it is grass-fed, and third, that it is organic.
This is a form of fermented tea that contains a high amount of healthy gut bacteria. This probiotic drink has been used for centuries and is believed to help increase your energy, enhance your wellbeing, and maybe even help you lose weight.
Kimchi is an extremely spicy and sour fermented cabbage, typically served alongside meals in Korea. Besides beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 and B2.
Kimchi is one of the best probiotic foods you can add to your diet, assuming you can handle the spice, of course.
No matter how bad your digestion is right now follow these tips and you should see improvements within the first week.
*Always seek advice from your doctor first when starting any new diet*