Ginger has long been known as a popular natural option for relieving digestive issues such as nausea and stomach upset. Despite its proven benefits, recent research suggests that other foods may be more effective in supporting digestive health and improving gut function.
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While ginger enjoys widespread popularity, evidence indicates that diversifying the diet with foods rich in fiber, enzymes, and probiotics may be more effective in supporting digestion and long-term gut health.
Below is a list of 10 foods that show scientific evidence of a notable role in enhancing digestion, according to the medical website Verywell Health:
Kefir
Kefir is a fermented drink rich in diverse strains of probiotics (beneficial bacteria) that help improve digestion, reduce gas, and support gut microbiome balance. It can be made from dairy milk or plant-based alternatives such as coconut, oat, or almond milk.
Kefir helps break down food more efficiently and produces short-chain fatty acids that protect the intestinal lining. It can be consumed as a morning drink or added to smoothies.
Yogurt
Yogurt is a fermented food that helps restore the balance of beneficial bacteria in the digestive system, which may relieve constipation or diarrhea. It can be eaten on its own, with fruit, or as a complete meal when combined with grains and seeds.
Sauerkraut
Sauerkraut is rich in probiotics and fiber and has been shown to support gut health by producing beneficial fatty acids. Other options include kimchi, fermented carrots, and fermented green beans. It can be added to sandwiches, salads, or hot dishes.
Mint
Mint has traditionally been used to relieve bloating, gas, and stomach cramps due to menthol compounds that relax the muscles of the digestive tract. Peppermint tea is the easiest and most common option.
Chia Seeds
Despite their small size, chia seeds contain large amounts of soluble fiber that absorb water and help regulate bowel movements and eliminate waste. These seeds can absorb up to 10–12 times their weight in liquid. They can be sprinkled on salads or added to smoothies.
Kiwi
Kiwi contains the enzyme actinidin, which helps digest protein. Studies have shown that eating two kiwis a day may relieve constipation and improve bowel regularity.
Papaya
Papaya contains the enzyme papain, known for its role in breaking down proteins and supporting digestion. It may help relieve some cases of indigestion and mild heartburn.
Fennel
Fennel contains compounds that help relax the digestive system and reduce bloating, and it also has a mild diuretic effect. It can be consumed by adding its seeds to cooked foods or by drinking fennel tea.
Pineapple
Pineapple contains the enzyme bromelain, which contributes to protein digestion and may help reduce intestinal inflammation.
Oats
Oats are gentle on the stomach and naturally gluten-free. They contain beta-glucan fiber, known for supporting digestion, reducing inflammation, and lowering cholesterol. Oats can be eaten as a warm breakfast, overnight oats, or added to smoothies.
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