Your digestive tract has a significant role to play when it comes to the digestive process as well as your overall health. Most of the healthy nutrients in your food are absorbed into your body through the digestive tract and it is also responsible for eliminating waste. Better digestive health is essential for preventing digestive problems like abdominal pain, gas, bloating, constipation, diarrhea, and cramping.
You can achieve better digestive health through the food we eat. There are plenty of plant-based foods that you can include in your vegan diet that will help in improving your digestive health. Plant-based foods contain several nutrients that can improve your digestion and alleviate the symptoms of several digestive disorders. Here is the list of some of the best plant-based foods that you can add to your vegan meal plan for improving your digestion.
Apples are probably the most favorite fruit of most people. The main reason why apples are recommended for improving digestion is because of the presence of pectin in them. Pectin is a soluble fiber present in apples, which will bypass the digestion in your small intestine and broken down by the good bacteria present in the colon. This soluble fiber will increase the volume of your stool and helps to prevent diarrhea and constipation. Eating apples will also help to decrease the inflammation in the colon and prevent intestinal infections.
Chia seeds are one of the main plant-based foods included in most of the vegan diets around the world. Due to the healthy nutrients including fiber present in the chia seeds, it forms a substance in your stomach which is similar to gelatin. This substance can act like a prebiotic and it offers assistance to the maturation of healthy gut bacteria and thereby improves your digestion. The fiber content of chia seeds is also beneficial in promoting a healthy bowel movement and healthy stools.
Fennel can be identified by its long green stalks along with its pale bulb. This plant is usually added to your dish for flavor. Furthermore, it can be called the powerhouse of several healthy nutrients, fiber included. The fiber content of the Fennel is very helpful in preventing constipation and it promotes healthy bowel movement. One other advantage of fennel is that it contains an antispasmodic agent that will help in relaxing the muscles of the digestive tract. This will help in preventing flatulence, bloating, and cramping.
Papaya contains a digestive enzyme called papain, which can assist the digestive process by breaking down the protein fibers in your food and aid the digestion of protein. This digestive enzyme is very beneficial for managing bloating and constipation, which are the symptoms of gastrointestinal diseases, such as irritable bowel syndrome. Papain forms part of many digestive supplements because of its ability to boost your digestive health.
Kombucha is a fermented tea that is made by adding sugar, yeast, and specific strains of bacteria to green or black tea and ferment it for a few weeks. During the fermentation process, a glut of probiotic bacteria is produced in the tea that can help in improving digestive health. A recent study on mice has revealed that consuming kombucha regularly can heal stomach ulcers.
Tempeh is one of the most popular vegan meat substitutes available right now that is made from fermented soybeans. The fermentation process can breakdown the antinutrient phytic acid present in the soybeans and this will help in improving the absorption of nutrients and your digestion. Tempeh is also packed with probiotics that can potentially fight against harmful bacteria. Studies have also revealed that the symptoms of inflammatory bowel syndrome can be alleviated with the help of probiotics.
Whole grains are rich in fiber that can help in improving your digestive health. That is why many dieticians recommend including farro, oats, quinoa, and other whole-grain products in your vegan diet. The fiber present in these whole grains can increase the bulk of your stool and thereby prevent constipation. The fiber can also act as prebiotics and help in increasing the number of good gut bacteria.
Ginger is one of the main ingredients in many Indian dishes. This plant food is very effective in preventing nausea. Furthermore, it effectively improves your digestion. Ginger is very commonly used by pregnant women to alleviate morning sickness. Consuming ginger is an effective way of accelerating gastric emptying. Ginger helps to move food from your stomach to the small intestine quickly and reduce the risk of nausea and heartburn.
Beets, also known as beetroot, is another vegetable that is also rich in fiber. About 3.4 grams of fiber is present in just one cup of beets. The fiber in the beetroot bypasses the digestion in the intestine and move to your colon. There it will feed the healthy gut bacteria and also add bulk to your stool. Both these functions can improve your digestion.