While ginger is commonly seen as the natural remedy for digestive troubles like nausea or an upset stomach, it’s not the only solution. In fact, there are other foods that can provide even greater digestive support than ginger.
1. Kefir
Kefir, a fermented milk drink, is packed with various probiotic strains that help promote healthy digestion. You can enjoy it made from dairy or plant-based milk like coconut, oat, or almond. Its tart flavor is more intense than that of yogurt.
Studies indicate that drinking kefir can enhance digestion, alleviate gas, and foster a healthy gut microbiome. The fermentation process introduces microbes that effectively break down food while producing short-chain fatty acids that safeguard the gut lining.
Try this: Incorporate kefir into your morning routine as part of breakfast or blend it into a smoothie for a daily supply of beneficial gut bacteria.
2. Yogurt with Live Active Cultures
Yogurt is another fermented food that helps replenish the gut with beneficial bacteria, which can assist in easing issues like constipation and diarrhea.
You can choose dairy or non-dairy yogurt, just ensure it contains live active cultures by checking the label. Be mindful, as some brands can include a significant amount of added sugar.
Yogurt is an easy and delicious choice to incorporate into your diet regularly.
Try this: Enjoy yogurt plain, mix it into smoothies, or create a satisfying meal by adding granola, seeds, and berries.
3. Sauerkraut and Other Fermented Veggies
Sauerkraut, made from fermented cabbage, has demonstrated its ability to bolster gut health by generating beneficial short-chain fatty acids. Other fermented vegetables, such as kimchi, carrots, or green beans, also provide probiotics and fiber, promoting a healthy digestive system.
Try this: Add sauerkraut to sandwiches, burgers, or wraps; top soups and salads with it; or serve it alongside stir-fries.
4. Peppermint
Peppermint is a well-known natural remedy for stomach discomfort like gas, bloating, and cramping. Its natural menthol compounds help relax the gastrointestinal tract’s muscles. This is why peppermint is often included in products aimed at digestive health.
Try this: Drink peppermint tea to enjoy its digestive benefits.
5. Chia Seeds
Chia seeds may be small, but they are packed with soluble fiber that absorbs water in your digestive system, aiding in regular bowel movements and waste elimination. These seeds can absorb 10 to 12 times their weight in water.
Many find chia seeds to be great travel snacks, helping to prevent constipation during trips. You can mix a small amount of chia seeds with water to make chia seed water.
Try this: Sprinkle chia seeds over salads, blend them into smoothies, or make chia pudding by mixing with non-dairy milk.
6. Kiwi
Kiwi stands out for containing actinidin, an enzyme that aids in protein digestion. Research has shown that consuming two kiwis daily can effectively alleviate constipation and promote regularity.
Try this: Enjoy kiwis alone or chop them into salads, smoothies, or yogurt bowls.
7. Papaya
Papaya contains papain, a digestive enzyme studied for its ability to facilitate the breakdown of proteins and support overall digestion. It may also help relieve mild heartburn or indigestion.
Try this: Enjoy papaya fresh or frozen as a side dish, snack, or add it to smoothies, oatmeal, or yogurt.
8. Fennel
Fennel may not be the most commonly discussed vegetable, but it’s versatile and contains compounds that promote relaxation in the digestive tract. Fennel seeds and bulbs can also support your body in managing water retention.
Try this: Incorporate fennel seeds in savory dishes, stews, or soups, or brew a hot fennel tea.
9. Pineapple
Pineapple is rich in bromelain, an enzyme that helps break down proteins and may contribute to reducing inflammation in the gut.
Try this: To benefit from its digestive properties, enjoy pineapple with meals or blend it into smoothies or stir-fries.
10. Oats
Oats are a soothing, gluten-free grain that contains beta-glucans, a soluble fiber associated with digestive health, anti-inflammatory properties, and cholesterol management. Many individuals find oats to be gentler on the stomach than other whole grains.
Try this: Create a warm oatmeal breakfast, prepare overnight oats, or use oats as a foundational ingredient for homemade energy balls with peanut butter and raisins.
