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The 8 Superfoods to Improve Digestion

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The digestive system plays a vital role in health because it is responsible for absorbing nutrients and eliminating waste. To have a healthy stomach and digestion, you need to get familiar with the worst and best foods to control their consumption. Unfortunately, many people suffer from digestive problems for different reasons, such as muscle cramps, irritable bowel syndrome, abdominal pain, diarrhea, and constipation. Some conditions can put you at high risk for severe gastrointestinal upset. They include:

irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), Crohn’s disease, diverticulitis, lactose intolerance, and heartburn. However, a healthy person can also experience digestive problems due to conditions, like a lack of fiber or foods rich in probiotics in the diet.

Useful foods

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Yogurt usually makes by fermenting milk lactic acid bacteria. This substance contains beneficial bacteria called probiotics. These good bacteria live in the digestive tract and can help digest food and keep the gut healthy. Probiotics are made naturally in the gut, but increasing their absorption by consuming some foods such as yogurt can also facilitate digestion. Probiotics can help digestive problems such as bloating, constipation, and diarrhea, plus improve the digestion of lactose or milk sugar.

Research has shown that many people cannot digest lactose. Lactose is a type of sugar found in milk. Yogurt is also high in lactose but does not cause problems for people who have difficulty digesting it. Yogurt is also rich in calcium. However, you can find yogurt without probiotics. When shopping, be sure to look for ‘live and active cultures’ on the package.

Apples and Bananas

Eating different kinds of fruits helps you absorb more fiber. Try to add these two fruits to your diet. Bananas help restore bowel function to normal, especially if you have diarrhea. It also restores electrolytes and potassium that your body may have lost due to excessive bowel movements. This fruit also has a lot of fiber to help digest food.

Apple is a rich source of pectin, a type of soluble fiber, and they are usually useful to treat diarrhea and constipation. Other effects of pectin include helping to reduce intestinal infections and inflammation of the large intestine.

Also, read:  10 Amazing Health Benefit of Apples


We usually use Fennel to add flavor to foods. The fiber and antispasmodic content in the fennel help prevent constipation and regulate the human digestive system. Antispasmodic in this plant helps relax the muscles in the digestive. It can also help reduce negative gastrointestinal symptoms such as bloating.


This dairy product is one of the richest food sources containing probiotics. Probiotic bacteria produce complex molecules and compounds such as vitamins and antibiotics.

This dairy product can help balance the function of the gastrointestinal tract. Kefir can helpful to fight some diseases such as irritable bowel syndrome, Crohn’s disease, and peptic ulcer.

Kefir is useful for people who suffer from lactose intolerance. The active ingredients in kefir turn lactose into lactic acid and make it easier to digest. Also is rich in bacteria and nutrients and makes it easy to consume by eliminating all lactose in dairy products.

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Whole Grains

Whole grains are wondrous because of the fiber, and that’s what your body needs. You can find them in a variety of daily foods. Whole grains such as brown rice, barley, and whole wheat bread are the best options for a daily diet.

Fiber also prevents digestive problems such as constipation. Some types of fiber found in whole grains can act as probiotics. In other words, this type of fiber feeds the beneficial bacteria in the gut that improve digestive health.


Beets are rich in fiber and can treat your constipation well. One cup (136 grams) of beets contains 3.4 grams of fiber, which type of fiber is insoluble fiber and helps reduce constipation, hemorrhoids, and diverticulitis. For people who suffer from irregular digestion for a long time, beet consumption due to high fiber will be very beneficial because betaine in beets helps improve digestion.

Also, read:  Health Benefits Of Dietary Fiber | Dates Fiber


Ginger is high in fiber, which improves bowel movements, reduces constipation, reduces stomach acid, and improves bloating. Another benefit of it is to help speed up the movement of food from the stomach to the small intestine that leads to relieving constipation. Furthermore, if consumed fresh, ginger relieves stomach pain by helping digestion.

Adding ginger to your daily diet can also relieve and eliminate stomach upsets such as colic and diarrhea. Ginger also increases the absorption of nutrients into the bloodstream.


Salmon is an excellent source of omega-3 fatty acids that can help reduce inflammation in the body.

Omega-3 fatty acids in salmon reduce inflammation of the arteries and gastrointestinal tract, which decreases the risk of colon cancer, inflammatory bowel disease, and gastrointestinal disorders. Omega-3 fatty acids improve digestion by helping to reduce this inflammation.



Food and eating habits can affect gastrointestinal disorders. That means that proper eating habits and a healthy diet can be impactful to have a healthy digestive system. Of course, the quality of food products has a great impression on the process of digestion. SunExport exports the best natural Iranian Dates, such as (Mazafati Dates, Rabbi Dates, Piarom Dates, Sayer Dates, Shahani Dates, Zahedi Dates, and Dates products like Date Syrup, Date Paste, Date Cream, Date Sauce, Dates Seed Powder, Date vinegar.

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