Digestion is incredibly important to our overall health, Cameron talks about the importance of this as well as the biology behind it in The Body Book, so I’ll leave all those details for those pages in the book. Today I want to share 5 delicious, yet effective foods to help improve your digestion. I recommend incorporating these on a weekly basis, i.e. switching these out daily so you have a bit more variety and your exposed to the different types of fiber found in these fruits and vegetables.
- Just 1 cup of raspberries contains 8g of fiber, which is about 1/3 of the fiber most of us need for an entire day. They’re also lower sugar than most other fruits- great for those watching their blood sugars.
Having a healthy digestive tract is imperative for our overall health, it’s how our bodies absorb and utilize all those amazing nutrients we consume. Apples contain a unique type of fiber called pectin, which has been shown to help improve digestion because of it’s soluble nature and ability to bind to cholesterol and remove it when we use the bathroom.
- CHIA SEEDS
Chia seeds contain a unique blend of fibers, mainly coming from soluble fiber which is the type that loves water and soaks it up like a sponge. Chia seeds are not only great sources of fiber to keep you full, your digestion moving along, but also contain omega-3 fatty acids and protein. Stay tuned for my favorite digestive friendly drink next time!
- Prunes are simply dried plums. One of the most well known digestive friendly fruits out there due to their natural laxative effect on the body. Interestingly prunes contain a compound called dihydroxyphenyl isatin which helps stimulate the intestines to contract and move. Prunes contain a great amount of both soluble and insoluble fibers which helps the body rid it of waste, add bulk to the stool, and move it along. They also contain sorbitol, which loves water and will take any water it can get and push it in the digestive tract making it easier and softer to pass. To top it off, prunes contain loads of minerals especially magnesium which again, helps overall digestion because magnesium relaxes smooth muscles (i.e. the digestive tract muscles).
Even though must of us think of avocados as being a healthy fat, which they are, they’re technically a fruit. Avocados contain a great amount of fiber as well as healthy fats to keep our digestion moving along and lubricated. Try these in salads, sandwiches or these recipes: Lemon Lime Guacamole, Dark Chocolate Avocado Mousse as shown below!
McKel Hill, MS, RD, LDN is an internationally known Registered Dietitian, wellness nutritionist and the creator of Nutrition Stripped, a guide to living whole and well. Visit her blog for nourishing recipes, advice on living the whole lifestyle, and for nutrition expertise and advice. The Nutrition Stripped cookbook will be published early 2016.