Yogurt is made from milk fermented by lactic acid bacteria. It contains probiotics, which are beneficial bacteria that live in your digestive tract and help improve digestion. Probiotics can ease digestive issues like bloating, constipation, and diarrhea, and they improve the digestion of lactose.
Apples are rich in pectin, a soluble fiber that bypasses digestion in the small intestine and is broken down by friendly bacteria in the colon. Pectin increases stool volume and is used to alleviate constipation and diarrhea. It also decreases the risk of intestinal infections and inflammation in the colon.
Fennel, a plant with a pale bulb and long green stalks, adds flavor to food and contains fiber that helps prevent constipation and improves regularity. Fennel also contains an antispasmodic agent that relaxes the smooth muscles in the digestive tract, reducing symptoms like bloating, flatulence, and cramping.
Kefir is a cultured dairy product made by adding kefir "grains" to milk. These grains, a mix of yeast and bacteria, have digestive benefits. Kefir s cultures aid in lactose digestion, reducing side effects like bloating and cramping.
Chia seeds are high in fiber, forming a gelatin-like substance in the stomach that acts like a prebiotic, supporting healthy bacteria growth in the gut. Their fiber content promotes bowel regularity and healthy stools.
Kombucha is a fermented tea made by adding specific bacteria, sugar, and yeast to black or green tea. The fermentation process produces probiotic bacteria, which improve digestive health. Some research suggests kombucha may help heal stomach ulcers.
Papaya contains the digestive enzyme papain, which helps break down protein fibers, aiding in protein digestion. Papain can also ease symptoms of irritable bowel syndrome (IBS) like constipation and bloating. It is commonly used in digestive supplements for its gastrointestinal benefits.
Whole grains, such as oats, quinoa, and farro, contain the entire grain kernel, including the bran, germ, and endosperm. Their high fiber content helps add bulk to stool, reducing constipation, and acts as a prebiotic to feed healthy gut bacteria.