In this informative piece, we share valuable insights on enhancing digestion and alleviating common gastrointestinal issues, such as gas, constipation, and diarrhea, which impact millions of individuals. A notable concern is irritable bowel syndrome (IBS), which affects a substantial number of people in our country.
Whole Grains
For optimal colon function requiring a minimum of 25 grams of daily fibre, we recommend choosing whole grains over refined options like white bread and pasta. Whole grains not only provide ample fibre but also essential nutrients like omega-3 fatty acids. The fermentation of fibre by gut bacteria results in the production of short-chain fatty acids, promoting proper functioning in the colon, where 70 percent of immune cells reside.
Leafy Greens
Leafy greens, such as spinach and kale, serve as excellent sources of fibre and essential nutrients like folate, vitamin C, vitamin K, and vitamin A. Research indicates that these greens contain a specific sugar type fueling the growth of healthy gut bacteria, contributing to the development of an ideal gut microbiome.
Lean Protein
Individuals with IBS or bowel sensitivity are advised to opt for lean proteins while avoiding high-fat foods, including fried options. High-fat foods can trigger colon contractions, and red meat promotes colon bacteria associated with an increased risk of arterial clogging.
Low-Fructose Fruits
For those prone to gas and bloating, reducing fructose consumption, found in fruits like apples and pears, is crucial. Berries and citrus fruits, with lower fructose content, prove to be easier to tolerate. Bananas, being low in fructose, are fibre-rich and contain inulin, fostering the growth of beneficial gut bacteria.
Avocado
Considered a superfood, avocados are rich in fibre and essential nutrients like potassium, promoting healthy digestive function. Being a low-fructose food, avocados are less likely to cause gas. The nutrient density of foods like nuts and avocados, highlights the importance of consuming them in moderation.