19 Best Foods to Improve Digestion

The gastrointestinal tract is one of the main systems in the human body. It is she who is responsible for the digestion and absorption of all nutrients coming from food and the removal of processed waste products.

Poor nutrition can cause many problems related to digestion: from banal dyspeptic disorders (heartburn, bloating, nausea, stool disorders) to serious diseases requiring medical attention (gastritis, duodenitis, ulcerative colitis, GERD, etc.).

It is necessary to control your diet and eat more healthy foods. This will not only prevent, but also alleviate a number of pathologies, as well as improve the general condition of the body due to the accelerated elimination of toxic metabolites.

Below are 13 foods that improve the functioning of the stomach and intestines, promoting good digestion.

Dairy products

Fermented milk products contain a lot of beneficial bacteria, yeast, proteins, minerals and essential amino acids that cannot be synthesized by the body on its own. Such products are well absorbed, since they are already partially broken down by bacterial agents.

According to scientists, microorganisms in fermented milk products stimulate secretory activity (increase the production of digestive juices), prevent putrefaction processes (it is these processes that lead to bloating and stool disorders), and normalize peristalsis.

Russian biologist I.I. Mechnikov believed that one of the main reasons for the aging of the body is the effect of poisons, the formation of which occurs as a result of the activity of putrefactive bacteria. An acidic environment creates an unsuitable habitat for pathogenic flora. Therefore, the professor recommended consuming kefir, yogurt, and yogurt more often.

Kefir contains large amounts of tryptophan, which helps relax the smooth muscles of the intestines. It is recommended to drink the drink for any digestive disorders or prolonged fasting (which is why it is part of most diets).

According to Brazilian microbiologists, kefir inhibits the activity of enterobacteria, clostridia and other pathogenic agents, and is effective during the rehabilitation period after surgical interventions in various parts of the gastrointestinal tract. The product is even used to treat gastric and duodenal ulcers.

Yogurt contains a large number of probiotics, which represent beneficial flora, contribute to the inhibition of the vital activity of pathogenic and opportunistic microorganisms in the intestinal lumen, thereby preventing the development of dysbiosis. This is relevant for pathologies of the immune system and long-term treatment with antibiotics.

It has been proven that probiotics improve the absorption of lactose even in individuals who are intolerant to this component. Helps prevent functional disorders of the gastrointestinal tract (constipation or diarrhea).

Fermented milk products contain many beneficial bacteria that improve all components of the nutrient absorption process and prevent the development of diseases in the gastrointestinal tract. They definitely need to be included in the diet.

Herbs that improve digestion

Malfunctions of the gastrointestinal tract occur due to poor nutrition or impaired enzyme synthesis. A sedentary lifestyle, alcohol consumption, and daily stress have a negative impact on digestion. How can you help your stomach?

Many gastroenterologists advise their patients to drink infusions of medicinal plants. Some herbs have a laxative effect, so they are used for constipation. Other plants, on the contrary, are prescribed for diarrhea. There are also folk remedies for heartburn and heaviness. Don't know which herbs to improve digestion and bowel function are right for you? We have divided them into groups especially for you.

Plants for heartburn and heaviness

Heaviness occurs due to insufficient production of digestive juices and enzymes. As a result, food stays in the stomach for a long time. Heartburn occurs due to increased acidity. Here is a list of digestive herbs that will help solve the problem:

Celery root prevents acidity and reduces heartburn. It is taken raw, and infusions from the dried root are also prepared.
Calamus root increases appetite and relieves heartburn. It is used in the complex treatment of gastritis and gastrointestinal ulcers.
Rosehip root stimulates the production of gastric juice and enzymes. Infusions speed up the digestion process in the stomach; they are used against heaviness, heartburn and gastritis.
Chamomile flowers stimulate the secretion of the intestines and stomach, relieve spasms and pain. They clear the bile ducts, stimulating digestion. Chamomile is used for inflammatory processes, ulcers and gastritis.
Celandine reduces the concentration of gastric juice, reducing the symptoms of heartburn and relieving pain from peptic ulcers. The plant is also effective as a remedy for flatulence and diarrhea.

Herbs for intestinal colic

Pain and spasms of the intestines are usually the result of an infectious disease, poisoning or poor patency of the digestive canal, which can be caused by a sharp contraction of the intestinal muscles. Colic can be so strong that it knocks you out of your usual rhythm. The following medicinal plants will help cope with them:

Alder cones are recommended to be consumed in a course for chronic colitis and irregular bowel movements.
Saxifraga soothes the intestines, improves fluid absorption, and normalizes stool. The root of the plant is used to treat the digestive system.
Cinquefoil regulates contractions of the intestinal muscles, reduces the frequency and strength of spasms. Infusions and alcohol tinctures are prepared from the rhizomes of the plant.

Important!

If intestinal colic is accompanied by irregular bowel movements, then along with infusions for spasms, you should take medications for constipation.

Medicinal herbs for diarrhea

In cases of poisoning and infectious diseases, diarrhea is common. It can also be caused by intestinal dysfunction and alcohol abuse. Not sure which herbs will help stop diarrhea? Here is the list:

St. John's wort prevents dehydration and stops diarrhea and vomiting. The herb is often used to treat poisoning.
Oak bark stimulates digestive processes, removes toxins and poisons in case of poisoning, and helps get rid of abdominal pain and diarrhea.
Willow bark , due to its astringent effect, normalizes stool. It is used in the form of decoctions for diarrhea.
Yarrow normalizes metabolic processes, prevents the formation of gases, and stimulates the absorption of water in the intestines. The herb is suitable for the treatment of dysentery, food poisoning, gastritis.
Bearberry leaves have a strengthening effect and reduce intestinal spasms.

Plants that help with constipation

The most common causes of constipation are poor diet, spasms of the digestive tract and intestinal hyperfunction (increased water absorption). Do you want to get rid of constipation? Then use the following herbs for digestion:

Plum fruits are rich in fiber, which is necessary for the proper functioning of the gastrointestinal tract. Prunes have a persistent laxative effect.
Centaury helps the body absorb nutrients as much as possible, stimulates the production of intestinal juices and enzymes, and helps cleanse the intestines.
Valerian root reduces the formation of gases and softens stool.
Senna ensures normal intestinal motility and acts as a mild laxative.
Buckthorn bark stimulates the smooth muscles of the intestinal tract and reduces pain during bowel movements.

Interesting fact

Centaury began to be used to cleanse the intestines in Ancient Greece, and buckthorn bark - in Ancient China.

Apples

An apple consists of approximately 77% water, the rest of the volume belongs to dietary fiber (pectin and cellulose), organic acids, vitamins (A, B1, B3, ascorbic and nicotinic acids), macro- and microelements (potassium, calcium, iron, magnesium, phosphorus, sodium).

The most important role, according to scientific sources, belongs to pectin, which during the digestion process binds to a number of harmful substances (mercury, lead, cobalt, cholesterol) and promotes their removal from the small intestine. Once in the end sections of the digestive tube, pectin is broken down by bacteria and absorbed.

Apples normalize the formation of feces. Since ancient times, they have been used to treat constipation and diarrhea. To do this, it is enough to eat 1-2 ripe fruits in the morning for several days. Apples also stop the growth of cancer cells due to their antioxidant effect.

Apples are widely used in dietetics. They contribute to the rapid development of a feeling of fullness in the stomach, but contain few calories. This feature also leads to an increase in stool volume and the elimination of fecal stones. Research is underway regarding the anti-inflammatory effects of apples.

Apples, due to their dietary fiber content, normalize the movement of feces through various parts of the gastrointestinal tract, remove toxic substances and can have a beneficial effect in inflammatory processes.

Useful recommendations for improving the functioning of the gastrointestinal tract

First of all, I would like to note that in order to restore the full and uninterrupted functioning of the gastrointestinal tract system, it is not necessary to adhere to strict dietary methods. The food entering the body must contain a high concentration of fiber, amino acids and antioxidants.

To rationally create a menu, I recommend that you read the article previously posted on the web pages of our blog about switching to proper nutrition. You will still have to exclude some foods from your diet, so the list of harmful foods will also have to be carefully studied.

Summarizing the rules that will need to be followed, we can draw up a set of recommendations for improving the functioning of the digestive tract:

Eat slowly, chewing your food thoroughly throughout your meal.
Eat foods that have been ground in advance in a meat grinder or mixer - such food is more quickly absorbed by the gastrointestinal tract.
Drink plenty of bottled water to reduce the risk of dehydration.
Eat warm dishes, refusing cold and hot foods - the digestive tract begins to digest foods whose temperature is equal to the human body temperature.
Eat often and in small portions, adhering to the fractional system.
Maintain hygiene to prevent parasites and microbes from entering the intestinal microflora (wash your hands before eating, eat with sterile utensils, refuse food of questionable quality).
Don't forget about aerobic exercise and cardio training.
Read also: Causes of megacolon development and symptoms of various forms of deviation
Do not overeat during meals so as not to deliberately slow down the digestive tract.
Stop drinking alcohol and break your tobacco addiction with effective smoking cessation tips.
Stick to separate meals, enjoying one dish during the meal (a set dinner or lunch takes more than 6 hours to digest in the stomach).
Try to control your emotional state, do not give in to stress, be confident in your abilities and firmly accept the “blows” of fate.
Do not swallow food during meals, which will increase the secretion of gastric juice.
Eat a balanced diet, the benefits of which you can read in this article.
Before starting a course of medication, be sure to consult about the side effects of drugs that may negatively affect the functioning of the gastrointestinal tract.
Give yourself a periodic fasting day - a “cheat meal”, which helps remove harmful toxins and waste from the body.

See also: Is it possible to combine alcohol and exercise? Whether it's worth it is up to you to decide

Guys, you can follow these rules at any age, so my recommendations are optimal for both children and adults. Naturally, parents must participate in updating the child’s diet, who, due to life experience and a rational approach, will be able to create a menu without harm to health.

During pregnancy, all changes in the daily nutrition of the expectant mother must be coordinated with the attending physician, who is able to take into account the anatomical characteristics of the person and the fetus developing inside.

Useful advice from Start-health: “To avoid taking pills if you experience heartburn and bloating, eat apples, bananas, licorice, kale juice, lemon balm and cumin tea - excellent laxatives without chemical additives.”

Cereals

Whole grain fibers (oats, wheat) improve digestion processes. Cereals have the following positive properties:

Eliminate constipation. A large meta-analysis showed that cereals not only eliminate stool retention, but also normalize its consistency and stool frequency. The effect is comparable to popular laxatives (for example, lactulose).
Improves intestinal microbiocenosis. Components of dietary fiber (inulin, starch, oligofructose) are a nutrient medium for most beneficial microorganisms living in the human intestine.

Thus, cereals normalize digestive processes by creating optimal conditions for the life of “good” microorganisms and preventing constipation.

Kefir

Foods that are beneficial for digestion include kefir.

Kefir is a fermented fermented milk product made by adding kefir grains and certain microorganisms to milk. These yeasts and bacteria in kefir give it various beneficial properties, making it especially beneficial for the digestive tract.

Similar to the probiotics in yogurt, the beneficial microorganisms in kefir help digest lactose, reducing some of the negative side effects associated with lactose intolerance, such as bloating, cramping, and gas (, ).

In numerous studies, kefir caused an increase in health-promoting, digestive-boosting gut bacteria while reducing harmful bacteria (, ).

Kefir consumption is also associated with a decrease in inflammation in the intestines, which further improves the digestion process ().

Conclusion:
Kefir's unique ingredient (yeast and bacteria) improves digestion and reduces inflammation in the intestines.

Bran

Bran, although a by-product of grain processing, is important in the human diet.

Bran, like whole grains, creates optimal living conditions for bacteria in the intestines, and also increases the mass of smooth muscle cells, which has a positive effect on the motility of the digestive tube.

Scientific research shows that bran can bind to a large complex of toxic compounds and bile acids, removing them unchanged from the body. Such ballast substances are extremely important for the whole organism, as they participate in complex physiological processes.

There is convincing evidence that bran can prevent the development of hemorrhoids, pancreatitis, diabetes, dyslipidemia and even malignant diseases.

Bran normalizes intestinal motility, improves the conditions for the existence of beneficial flora, which has a beneficial effect on all stages of nutrient absorption.

Salmon

Foods that aid digestion include salmon and other red fish.

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation in your body (,).

People with inflammatory bowel disease, food intolerances, and other digestive disorders often have inflammation in their intestines. Omega-3 fatty acids can help reduce this inflammation and thereby improve digestion (,).

Conclusion:
Omega-3s found in salmon can reduce inflammation in the intestines, thereby improving the digestive process.

Beet

Beets contain betaine and betanin, which are involved in fat metabolism and normalize liver function. Beets are also rich in fiber, which stimulates the production of digestive juices, which accelerates enzymatic processes and increases the rate of movement of chyme in the lumen of the gastrointestinal tract.

In addition, beets support the growth of essential microorganisms. At the same time, the availability of a nutrient medium for bacteria is extremely high. For example, from 136 g of beets unchanged, as much as 3.4 g of fiber reaches the large intestine, which is significantly more than most other plants.

The role of beets as a laxative and anti-inflammatory agent is currently being actively discussed. Clinical trials are underway regarding the feasibility of treating Crohn's disease with this vegetable.

We can conclude that beets are necessary for maintaining digestive processes, as they improve the secretion of gastric juice and create good conditions for the life of bacteria. Beets are recommended for hypofunction of the exocrine glands.

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It is worth noting that a diet that includes foods high in fiber helps eliminate constipation, reduces the risk of developing hemorrhoids, lowers cholesterol and blood sugar levels, helps maintain a normal weight, and reduces the risk of colon cancer, heart disease and type 2 diabetes . Below we offer a list of 10 healthy foods that are richest in plant fiber.

1. Whole grain bread . One of the most accessible and richest sources of fiber, microelements and vitamins is wholemeal bread. All these substances are destroyed during the process of grinding grain into premium flour, but are preserved in coarse flour.

Rye bread is considered to be the healthiest: it is low in calories and contains a lot of dietary fiber, which lowers blood sugar and cleanses the digestive tract. By the way, rye bread is often included in therapeutic diets, as 2-3 pieces a day help normalize digestion.

2. Bran and grains . A plate of cereal with pieces of fruit for breakfast provides almost 14 grams of fiber in its pure form. For example, a bowl of oatmeal covers a quarter of a person’s daily requirement for fiber, and the starch contained in oats is slowly digested and absorbed, providing a feeling of fullness for a long time.

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3. Lentils and other legumes . One cup of cooked lentils contains about 16 grams of fiber. Moreover, it is a unique source of iron and zinc, and also does not accumulate toxins, and therefore is considered an environmentally friendly product.

Other legumes are also rich in dietary fiber. A cup of black beans contains about 15 grams of fiber, and a cup of kidney beans contains 13 grams. In general, all legumes are a healthy addition to the diet.

But they need to be added to the diet gradually in order to avoid increased gas formation and bloating.

4. Berries: raspberries, strawberries, blueberries, gooseberries . Most berries have a very high fiber content: from 2.5 g and above.

For example, blueberries are not only rich in fiber, but also contain virtually no unhealthy sugars, which are present in many dessert berries. One cup of raspberries, which are virtually intact when processed, contains 8 grams of fiber and only 60 calories.

5. Avocado . A more exotic and rare guest on our table will help eliminate many problems associated with digestion. Avocados are high in fiber: one medium fruit contains about 12 g of healthy fiber. This fruit can improve the composition of intestinal microflora, enhance peristalsis and is a preventative against constipation. In order for avocado fiber to be better absorbed, it is recommended to use medicinal fruit jam made from the pulp of the fruit.

6. Almonds, pistachios and other nuts . Quite high in calories (1 ounce serving contains 161 calories), almonds are high in nutrients: nearly 13 grams of unsaturated fat and 3.4 grams of fiber—about 14% of your daily recommended intake.

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Pistachios have fewer calories, but they also have enough benefits. American scientists have found that to increase the elasticity of arteries and lower cholesterol levels by 8.5%, it is enough to eat 70-80 grams of pistachios a day. By the way, they can be consumed separately or added to porridge, yogurt, baked goods or sauces.

7. Pears are also rich in healthy fiber: a medium-sized fruit contains up to 5 g of fiber. This fruit contains more fructose than glucose (as you know, fructose does not require insulin for its absorption in the body), and therefore is considered useful for impaired pancreatic function. Ripe, juicy and sweet pears promote digestion of food, have strengthening properties and are therefore useful for intestinal disorders.

8. Flaxseeds contain both types of fiber - soluble and insoluble, and provide 2.8 grams of fiber per tablespoon. Flaxseed oil is often used as a laxative, and flax products reduce blood cholesterol levels. When used internally, the gastrointestinal tract is enveloped in the mucus they secrete, which is beneficial for ulcers, gastritis and other inflammatory processes. The high mucus content in flaxseed protects the inflamed mucous membrane of the esophagus and gastrointestinal tract from irritation and reduces the absorption of toxins. Flax seeds facilitate the elimination of undigested food debris, which has a positive effect on constipation and obesity.

9. Dried fruits: raisins, prunes . Prunes have a beneficial effect on intestinal function, and one of the reasons for this is their high fiber content (3.8 g per half cup). Other dried fruits are also rich in fiber. To improve digestion, it is recommended to add figs, dates, raisins, apricots or other dried fruits to your diet as a snack between meals.

10. Green vegetables . Green leafy vegetables are an excellent source of iron, beta-carotene and insoluble fiber. One cup of spinach, turnip leaves or beets contains 4 to 5 grams of fiber. Some vegetables are also rich in fiber.

Among them, it is worth noting cauliflower, green bell peppers, broccoli, radishes, black radishes, savoy cabbage, beets, cucumbers, carrots, celery, asparagus, kohlrabi, zucchini.

Ginger

Ginger root is rich in vitamins and microelements that have antiseptic properties (they destroy pathogenic bacteria on the way to the stomach, are effective against helminths) and increase the activity of digestive enzymes (the effect on lipase has been proven).

An important role is played by gingerol, which stimulates the secretion of bile into the gastrointestinal tract (indicated for the treatment of biliary dyskinesia of the hypomotor type). The product also protects the mucous membrane from exposure to any aggressive substances.

Important properties are the elimination of dyspeptic disorders (nausea, vomiting, heartburn, feeling of fullness of the stomach) by accelerating the evacuation of food particles from the stomach. Ginger quickly eliminates gastroduodenal sphincter dysfunction. Such effects are scientifically justified.

Consequently, ginger is indicated for functional disorders of the stomach, which are extremely common after surgical interventions.

Lemon

Lemons are approximately 10% carbohydrates, which are represented by simple sugars and soluble fibers, and contain a large amount of pectin.

Lemon effectively removes toxic substances from the intestines and slows down the absorption of various sugars and starch, which has a very beneficial effect on the glycemic background. However, to obtain the benefits, it is necessary to consume the pulp, not the juice.

Lemon should be consumed for food poisoning and for the complex treatment of diabetes.

Green vegetables

Vegetables colored green (broccoli, spinach, Brussels sprouts) are a source of insoluble fiber, which improves intestinal motility and speeds up the passage of food within standard speed limits. This helps eliminate constipation and speed up metabolism.

Green vegetables, according to American scientists, are also rich in various microelements, in particular magnesium, which increases the tone of smooth muscles, leading to faster excretion of feces.

Spinach has a separate set of properties. It is capable of capturing a number of toxic substances, including decay products, and removing them from the body.

Sugar compounds, which are extremely abundant in leafy greens, create a favorable environment for the proliferation of beneficial flora. In addition, Brussels sprouts inhibit the processes of protein synthesis in pathogenic microorganisms.

Green vegetables normalize the contractile activity of the intestine and form a “healthy” intestinal microbiocenosis.

Dark green vegetables

Green vegetables are an excellent source of insoluble dietary fiber.

This type of fiber adds bulk to your stool, speeding up its transit through your digestive tract ().

Green vegetables are also a good source of magnesium, which can help relieve constipation by improving muscle contractions in your gastrointestinal tract (,).

Here are some of the most common dark green vegetables that are especially beneficial:

Spinach
Brussels sprouts
Broccoli
and other leafy dark green vegetables

Plus, a 2020 study found that dark green leafy vegetables contain an unusual sugar that feeds good bacteria in your gut. This sugar is believed to aid digestion and also reduce the numbers of some harmful bacteria that can cause illness ().

Conclusion:
Green vegetables play a role in healthy digestion by providing fiber and magnesium, as well as feeding beneficial bacteria in the gut.

Mango

Mango is rich in digestive enzymes - amylases, which are involved in the breakdown of complex carbohydrates and increase the biological value of the food consumed. Mango is also rich in dietary fiber, therefore, can be consumed for bowel problems such as constipation or diarrhea.

One large study showed that eating mangoes was much more effective than taking soluble fiber for treating long-term constipation.

We can conclude that mango improves the energy value of food, in particular complex carbohydrates, which are essential for our body. The fruit also helps prevent constipation.

Onion

Onions have antibacterial properties. The effectiveness of onions against Escherichia coli, Pseudomonas aeruginosa and staphylococci has been proven. The active substances in onions damage cell walls and membranes, causing the destruction of unwanted cells.

It is important to note that an experiment conducted in laboratory conditions showed an inhibitory effect against the bacterium Helicobacter Pylori, which infects almost 90% of the population. It is this microorganism that, according to the latest scientific data, causes the development of gastric ulcers.

Onions also form a nutrient medium for beneficial bacteria in the intestines (especially bifidobacteria and lactobacilli), strengthen the mucous membrane and increase the functional activity of local immune factors. These features reduce susceptibility to infectious and inflammatory diseases of any etiology.

Onions are indispensable for weakened immunity and the presence of hyposecretory pathologies of the stomach and duodenum.

Chia seeds

Foods to improve digestion include chia seeds.

Chia seeds are an excellent source of fiber, which turns into a gelatin-like substance when it enters the gastrointestinal tract. They work as a prebiotic, supporting the growth of beneficial bacteria in the intestines, thereby promoting healthy digestion (, ).

The fiber they contain also helps improve intestinal motility and normalize stool.

Read more about the beneficial properties of chia seeds here - Chia seeds: beneficial properties and contraindications, how to use.

Conclusion:
The dietary fiber content of chia seeds can aid digestion by promoting the growth of probiotics in your gut and supporting regular bowel movements.

Nuts

Canadian scientists claim that various nuts contain enormous amounts of insoluble fiber, which is essential for ensuring adequate digestion.

Nuts also contain many prebiotics, which accelerate the development of “good” microorganisms and inhibit the activity of pathogenic flora.

A high fiber content in the diet helps reduce caloric intake, which is important for weight loss and the treatment of cardiovascular diseases.

Thus, nuts are rich in fiber, which accelerates saturation of the body and improves digestive processes.

Peach

Peach helps digestion due to its high fiber content, half of which is insoluble (1 small fruit contains 2 grams).

According to the latest scientific data, peach can be used to relieve constipation and normalize the motility of the smooth muscles of the gastrointestinal tract.

A large number of fatty acids can reduce the severity of inflammatory changes in the intestinal mucosa and improve the course of diseases such as irritable bowel syndrome, ulcerative colitis and Crohn's disease.

Peach flowers deserve special attention. They are widely used in Chinese folk medicine to increase the frequency and strength of contractions of the smooth myocytes of the digestive tube.

Thus, peaches should be taken in the presence of digestive disorders, especially when combined with chronic inflammatory pathologies.

Recommendations and tips for improving digestion

When heartburn, abdominal pain or other digestive problems bother you, sometimes a warm compress is enough. To do this, you can take a towel, soak it in hot water (you can fill a bottle with hot water) and place it on your stomach on the right side. Keep for 15-20 minutes.

You should also follow these tips:

Reduce portions. Small but frequent meals will not only help you lose weight, but also maintain good condition of the stomach, intestines and other organs. Overeating makes the digestive system overloaded, so the gastrointestinal tract cannot function properly.
Focus on chewing. The digestive process begins in the mouth, so it is important to chew your food well.
Reducing the amount of alcohol. How to improve digestion? One way is to limit the amount of alcohol you consume. Alcohol, affecting the entire body, causes a number of consequences for the gastrointestinal tract. These are heartburn, diarrhea, liver problems.
Eat slowly. Uncomfortable problems such as gas or belching can be easily overcome by making one simple change - simply eat more slowly. When you quickly swallow food and drinks, air also enters your digestive system. Take your time, chew each bite thoroughly and enjoy the taste of the food.
Reduce salt. Did you know that salt can cause bloating? The daily dose should not exceed 3 g.
Take care of hygiene. Digestive disorders are often the result of insufficient attention to oral hygiene and improper food storage. By following a few simple rules, you can avoid food poisoning. What should you do? Use separate cutting boards for meat and vegetables, do not refreeze food after defrosting, and wash your hands thoroughly before cooking.

Attention! These tips are only a suggestion and should not be a substitute for visiting a specialist. Remember that if you have any health problems, you should consult your doctor!

Sauerkraut

The fermentation product of cabbage, according to laboratory observations, contains a large number of microorganisms (especially lactobacilli), which normalize the microflora and peristaltic contractions of the intestines. Surprisingly, in one serving of the dish (about 70 g) there are over 28 different stamps.

Probiotics in sauerkraut prevent the activity of harmful bacteria, reduce the absorption of various toxic substances, and help suppress autoimmune and inflammatory processes in the gastrointestinal tract.

The product also promotes the breakdown of complex fats and carbohydrates in the gastrointestinal tract, which leads to faster and more complete absorption of nutrients.

Sauerkraut is a natural source of a large number of beneficial microorganisms and contains enzymes that improve the processes of breakdown and absorption of food.

Fennel

Foods that improve digestion include fennel.

Fennel is a plant with a white bulb and long green stems that is used to add special aroma and flavor to food.

The fiber it contains helps prevent constipation and improves the regularity of bowel movements (,).

Fennel also contains an antispasmodic agent, which relaxes the smooth muscles in the digestive tract. This action can reduce unpleasant symptoms in the digestive tract such as bloating, flatulence and cramping ().

Conclusion:
Fennel's fiber and antispasmodic properties may improve digestion, limiting some unpleasant gastrointestinal symptoms.