Foods that Help Your Gut: The Top 10

Water, fiber, lactic acid bacteria, and legumes are just a few examples of foods that can be crucial in combating constipation . In contrast, fattier foods, such as cheese, cured meats, and sugars, slow down bowel movements.

Constipation can have many causes, be temporary or chronic, and in any case, it's important to avoid overusing laxatives, which are among the most widely sold products in the pharmaceutical industry. True support for bowel function comes from food —water also falls into this category—and in particular from 10 foods that have the ideal characteristics to support a very delicate organ in our body.

Index of topics

Water

Water , at least two liters a day , is certainly a fundamental aid for intestinal function. This includes the water found in fruits and vegetables. The water needed by the intestines should be still, not fizzy. And don't get confused: carbonated drinks and ice cream don't have the same positive effect as water. If anything, they slow down intestinal function.

Extra virgin olive oil

oil — Photo by congerdesign from Pixabay

An alternative to foods is extra virgin olive oil. It has a moderate laxative effect, but only if introduced into the body in a certain way. Take a tablespoon and pour in about 35 ml of olive oil . Consume only on an empty stomach and with caution.

Legumes

vegetable — Photo by Vanessa Loring via Pexels

Lentils , chickpeas , beans , and peas , whether fresh or dried, help prevent constipation. Not only are they rich in plant-based fiber , they're also perfect for a low-carb diet. To avoid bloating, it's recommended to eat pureed legumes.

Lettuce and spinach

Consumed as part of a balanced diet, accompanied by other nutrients, these vegetables are a panacea for intestinal health . Fiber stimulates the organ responsible for assimilating the properties of food and facilitates the entire digestive process. Furthermore, they are light and provide a wealth of vitamins, antioxidants, and minerals that also benefit other parts of the body.

Zucchini

foods that help the intestine — Photo by Bruno from Pixabay

Zucchini is a multifaceted food. Easy to cook and used in numerous recipes, this vegetable helps the body with several functions, including its laxative effect . However, it doesn't have an aggressive effect, but rather helps regulate intestinal activity in a minimally invasive way. Therefore, unlike ginger, it doesn't cause bothersome irritation or gastrointestinal problems.

Yogurt

Yogurt , consumed in balanced quantities, helps the intestine absorb phosphorus, calcium, and magnesium. Lactic acid bacteria are important for strengthening and regulating the intestinal bacterial flora . The work performed by these bacteria allows the intestine to function better and thus regulates the intestinal process.

Kefir, kimchi, and miso are also foods that promote healthy intestinal flora.

Flax seed

Flaxseeds are not intended as a laxative. Rather, they are considered emollients. When they come into contact with water, the seeds release mucilage that softens and facilitates bowel movements.

Whole grains like spelt, barley, oats, quinoa, and brown rice also support the intestines, as do chia seeds and walnuts.

ZENZERO

Ginger is one of the foods that most stimulates the intestines. It's important to ration the amount you consume daily , and it's important to avoid it if you have an irritable bowel syndrome. In fact, this can cause excessive intestinal motility and gastrointestinal side effects.

Plums

Probably the world's best-known laxative fruit , plums are a vitalizing ingredient for the intestines, and thanks to their nutritional properties, they stimulate intestinal function. Eating two or three plums a day, without overdoing it, can lead to noticeable improvements within a few days. They are undoubtedly the king of gut-healthy foods.

figs

Just one fruit a day is enough to improve intestinal function. Rich in plant fiber and mucilage , figs can combat constipation and promote healthy bowel function. Be careful not to overdo the quantity. In fact, consuming too many can cause side effects. This is due to the presence of sugars, which promote weight gain and body fat. They are certainly not the ideal solution for those with high blood sugar levels.

Stress affects the gut

Food aside, avoiding stress is very beneficial for the gut . Research published in the journal Cell details the pathway from chemical signals produced in the brain to immune cells in the gut, weakening them. This leads to abdominal pain, diarrhea, and weakness: all symptoms of inflammatory bowel disease. The research demonstrates how the brain has the potential to trigger inflammation in other organs, more than previously imagined.

Irritable bowel syndrome

Irritable bowel syndrome ( IBS ) is difficult to diagnose or treat, partly because the exact causes are unknown. The only certainty is the influence of diet: a study published in The Lancet Gastroenterology & Hepatology on 300 patients with moderate to severe IBS demonstrated that a diet restricting fermentable carbohydrates, such as lactose, legumes, onions, and wheat, led to a significant reduction in symptoms in 76 percent of cases.

The foods that help the intestine the most