The digestive process seems simple on the surface. You put a food in your mouth, chew it up, and swallow. Then your body breaks down your food into components your body can utilize and absorb. Whatever’s left gets excreted as waste.
In reality, however, digestion is a complex process that can be easily sidelined by a number of factors, from not chewing your food enough to lacking enzymes, stomach acid, or the right balance of microbes to properly digest your food and absorb its nutrients.
The foods you eat can also make or break your digestive health, with heavily processed, genetically modified (GM), and sugar-rich foods among the worst offenders. If your diet is based on the latter, your gut is likely inflamed, possibly leaky, and putting you at risk of both chronic and acute health problems.
1. Aloe Vera
Fresh aloe vera gel is rich in enzymes and has antibacterial, anti-fungal, and anti-viral properties. It’s also a powerful anti-inflammatory, making it useful for soothing a number of digestive complaints.Aloe also contains high amounts of an immune-stimulating polysaccharide, especially mannose, which has been shown to induce white blood cells to secrete interferon, tumor necrosis factor, and beneficial cytokines.
- Candida infections
- Parasitic infections
- Constipation
- Ulcers, including those caused by H. pylori bacteria
- Crohn’s disease, colitis, and irritable bowel syndrome (IBS)
2. Bone Broth
Bone broth is used as the foundation of the GAPs diet, which is based on the Gut and Psychology Syndrome (GAPS) principles developed by Dr. Natasha Campbell-McBride.It forms the foundation because not only is it very easily digested, it also contains profound immune-optimizing components that are foundational building blocks for the treatment of autoimmune diseases. It is incredibly healing to your gut.
The GAPS diet is often used to treat children with autism and other disorders rooted in gut dysfunction, but just about anyone with allergies or less than optimal gut health can benefit from it, as it is designed to heal leaky gut. If your gut is leaky or permeable, partially undigested food, toxins, viruses, yeast, and bacteria have the opportunity to pass through your intestine and access your bloodstream; this is known as leaky gut.
When your intestinal lining is repeatedly damaged due to reoccurring leaky gut, damaged cells called microvilli become unable to do their job properly. They become unable to process and utilize the nutrients and enzymes that are vital to proper digestion.
Eventually, digestion is impaired and absorption of nutrients is negatively affected. As more exposure occurs, your body initiates an attack on these foreign invaders. It responds with inflammation, allergic reactions, and other symptoms we relate to a variety of diseases.
3. Fermented Vegetables
Another key component of the GAPS program is the daily consumption of fermented foods, particularly fermented vegetables like sauerkraut and kimchee.Fermented foods are potent chelators (detoxifiers) and contain much higher levels of beneficial bacteria than even probiotic supplements, making them ideal for optimizing your gut flora. Fermented veggies also contain high levels of antioxidants and fiber for optimal digestive health.
Just one-quarter to one-half cup of fermented veggies, eaten with one to three meals per day, can have a dramatically beneficial impact on your digestive health and your overall health.
If you enjoy spicy foods, you might also want to give kimchi a try. Kimchee is a traditional Korean dish made from fermented vegetables and a spicy blend of chili peppers, garlic, scallions, and other spices.
4. Kefir and Coconut Kefir
Kefir (fermented milk) and coconut kefir (fermented coconut water) are two more options to add more fermented foods to your diet. Both are rich in probiotics and enzymes to promote healthy bacterial balance that is necessary for proper gut health.Kefir is easy to make at home using organic, raw, grass-fed milk, or coconut water, and will contain far more probiotics than you can get in supplement form. In addition to beneficial probiotics, traditionally fermented kefir also contains:
Beneficial yeast
Minerals, such as magnesium
- Complete proteins
- Calcium
- Vitamins B1, B2, and biotin (B7)
- Vitamin K
- Phosphorus
5. Flax Seed Tea
Flax seed tea is simple to make by pouring 12 ounces of boiling water over one tablespoon of flax seeds, then letting it steep overnight (drain the seeds out prior to drinking). This simple beverage provides healing support to the colon due to its content of omega-3 fats, soluble fiber and lignans, which are anti-inflammatory and have a lubricating effect. If you have leaky gut syndrome or irritable bowel, give this tea a try.6. Red Cabbage
Red cabbage is rich in the amino acid L-glutamine, which is known to help heal the soft tissue lining your intestines. It’s especially helpful for people with leaky gut, ulcerative colitis, celiac disease, Crohn’s disease, and irritable bowel syndrome. You can eat red cabbage steamed, juiced, or, perhaps best of all, fermented, which will add an abundance of gut-healthy enzymes and beneficial bacteria into the mix as well.7. Chlorella
Chlorella, single-celled fresh water algae, is often referred to as a near-perfect food, with a wide range of health benefits. For starters, it promotes healthy pH levels in your gut, which in turn helps good bacteria to thrive. It’s also a potent detox agent for mercury and other heavy metals, which is useful since one of the symptoms of mercury build-up is digestive distress and reduced ability to properly assimilate and utilize fats. Chlorella is even rich in fiber, helping to tone the lining of your intestines and keep you “regular.”8. Moringa
Moringa, sometimes described as the “miracle tree,” has small, rounded leaves that are packed with an incredible amount of nutrition: protein, calcium, beta carotene, vitamin C, potassium… you name it, moringa’s got it. No wonder it’s been used medicinally (and as a food source) for at least 4,000 years. From a digestive standpoint, moringa is high in fiber that, as the Epoch Times put it, “works like a mop in your intestines… to clean up any of that extra grunge left over from a greasy diet.”9. Psyllium
The recommended daily amount of fiber is between 20 and 30 grams, but I believe about 32 grams per day is ideal. Unfortunately, most people get only half that or less. Your best source of dietary fiber comes from vegetables, and most people simply aren’t eating enough veggies. One way to easily increase your fiber intake is to add psyllium to your diet.Taking it three times a day could add as much as 18 grams of dietary fiber (soluble and insoluble) to your diet. In addition to supporting healthy digestion, soluble fibers such as psyllium are prebiotics that help nourish beneficial bacteria. These beneficial bacteria in turn assist with digestion and absorption of your food, and play a significant role in your immune function.
10. Chia Seeds
Chia seeds contain about 10 grams of fiber in just two tablespoons, and they’re rich in anti-inflammatory phytochemicals for soothing gastrointestinal distress. One of chia seeds’ greatest qualities is how easy they are to use. They have a mild flavor that makes them adaptable to a variety of recipes, and they’re gluten-free, which is perfect for those with celiac disease, gluten intolerance, or who are simply trying to avoid gluten. Chia seeds can be added to virtually any dish, from raw yogurt to applesauce to smoothies.Keep in mind that chia seeds take on a gelatinous texture after they mix with a liquid, so if you prefer a crunch, sprinkle them on just before eating.
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