Digestive issues are amongst the most common complaints within the general population worldwide. Finding natural ways to treat gastrointestinal irregularities can be a very sustainable way to retain and maintain a healthy bowel.

 

Fiber

Fiber is especially health promoting for the digestive tract. It is recommended to eat 20 to 30 grams per day to get all the health benefits from a fiber-rich diet.

Whole grains
 

Fruits like apple, berries,
pears and figs

Vegetables like carrots, spinach, and broccoli

Legumes and seeds like beans, and flaxseeds

Leafy greens

Consuming leafy greens can have additional beneficial effects on the digestive tract. These vegetables tend to be rich in vitamin E, C, carotene as well as folic acid, which are good for the body and the bowel.

Fruits

Some fruits and fruit juices are high in phenolic substances which show anti-inflammatory
and antioxidative effectsin the intestine.
Cranberry and raspberry, for example, contain especially high concentrations of phenols.
 

Natural probiotics and prebiotics

 

Implementing fermented food products into your diet can help to increase the amount of “good” and decrease the amount of “bad” bacteria in your gut. They all contain good bacteria like lactobacilli and bifidobacteria that when eaten regularly can improve the intestinal microflora.

  • Yoghurt
  • Miso (fermented soy bean paste)
  • Kimchi
  • Sauerkraut

In addition to probiotic foods  you should also eat “prebiotic” foods that are high in soluble fiber like inulin. Prebiotics can support the growth of healthy bacteria in your gut.

  • Bananas
  • Garlic
  • Citrus fruits
  • Asparagus
  • Onions
  • Artichokes
  • Chicory

 

Conscious Eating

Just like with everything in life there is not one ultimate way. A healthy lifestyle would not be complete without regular physical activity as well as a low stress levels and an optimistic mindset. Keep in mind that you should not blindly exclude nutritious foods and entire food groups from your diet. It is best to try to keep your diet as varied as possible and to avoid having to unnecessarily banish valuable nutrient sources. 
 

 

Take a look at our healthy recipes