How Does Digestion Work and How Can I Improve Mine?

Majority of the people think that just fiber is essential for healthy digestion but in reality it is not true. Several nutrients are required for good health and these must be obtained from foods rather than from supplements. Every person must be aware of these essential nutrients so that these can be included in their regular diet. Even if you are not facing any digestive problem, it is necessary to add these nutrients in your meals in order to avoid any issue.

Digestive process helps in absorbing nutrients from the consumed meals so that these can be utilized within body for keeping you energized and healthy. Moreover, your gut will also remain healthy. More cells are present in digestive tract as compared with other body organs. Therefore, all these cells must be nourished. Or else, the harmful bacteria cells will reproduce and cause illness, resulting in bad digestion, poor mood and other diseases.

Important Nutrients for Healthy Digestion

You must consume certain nutrients for keeping your gut healthy. You must be happy to know that these nutrients are found in several plant-based foods and are delicious as well. Some most essential nutrients are as follows:

Magnesium

Nowadays, the shortage of magnesium is hot topic because of the contamination of soil with factory farming, herbicides, environmental distraught and pesticides. All these cause the depletion of natural minerals that are originally available in soil. Magnesium is one of the essential nutrients for good digestion. All the plant-based foods are enriched with magnesium; however it is crucial to select healthiest sources of whole foods. Prefer buying organic form of these foods so as to get maximum minerals and to keep away from dangerous pesticides and chemicals, which can probably change digestive tract.

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Plant-based foods enriched with magnesium

It is advisable to eat plant-based foods rather than animal foods for fulfilling your magnesium requirement such as greens, legumes, seeds, pseudo-grains, wild rice, carrots, bananas, dried figs, cacao, winter squash, grains, dates, beans, spirulina, and sweet potatoes.

Vitamin D

Another name used for vitamin D is sunshine vitamin. This nutrient is most beneficial for gut. Vitamin D helps in fighting against colon cancer. Your hormone health can also be improved that will ultimately help digestion. Absorption of calcium becomes possible when sufficient vitamin D is present inside body. Shortage of vitamin D can cause osteoporosis or bones weakness, usual digestive problems, colon issues and depression as this vitamin can affect our bone health, digestive system and nervous system.

Plant-based foods enriched with Vitamin D

Mushrooms are the only enriched source of vitamin D. You should also take supplements for vitamin D3.

Calcium

As we all know that calcium is vital for our nails, bones and teeth. Additionally, it is also significant for proper functioning of nervous system which ultimately affects digestion. It is beneficial to consume those foods which are healthy for nervous system and also assists in calming you down. This will have a huge affect on gut. During relaxation, digestion functions really well and it works irregularly when you are stressed. Whenever you are stressed, just avoid eating but make sure to consume the foods which are enriched with magnesium and calcium. Both of them contend for absorption within body, therefore try to eat foods which contain both of them. Seeds and greens are the great sources of both magnesium and calcium.

Plant-based foods enriched with calcium

You can easily obtain calcium from several plant-based foods such as dried figs, beans, oranges, baobab, almond, collards, chia, tahini, kale, legumes, broccoli, and sesame seeds. Almonds milk (fortified), soy milk, tofu and soy are also enriched with calcium.

B Vitamins

Vitamin B12 is also an essential nutrient that can be obtained from plant-based diet. B vitamins help in digestion because of their upshots on nutrients’ absorption, central nervous system and metabolism. B vitamins assist in optimizing central nervous system and brain health that improves mood, energy, enhances better focus and reduces anxiety. When you are calm, the healthy digestion of foods gets better. Vitamin B12 and B6 are the most beneficial for healthy digestion.

Plant-based foods enriched with B Vitamins

Best sources of B vitamins are: Greens, legumes, coconut, seeds, broccoli, cacao, tomatoes, carrots, bananas, grains, winter squash, beans, asparagus, psuedo-grains, nuts, dates and avocados. Vitamin B12 can be obtained from fortified non-dairy milk, soy products, spirulina and nutritional yeast.

Complex Carbs

Fiber is an essential nutrient for digestion as we have already discussed. By eating complex, healthy carbs you can get sufficient amount of fiber that is also good for regular cleansing of body toxins and maximum heart hearth. Lean muscles are also built by complex carbs. You will also become energetic by eating these carbs. They also fuel good health of gut by nourishing good bacteria inside gut. Carbs are also helpful in improving mood by means of releasing serotonin hormone within body.

Still, the bodies of some people will differently digest these carbs. Some individuals feel much better when they consume moderate carbs by excluding sugar-enriched and high starch foods. Try to eat those carbs which are high in fiber that can help in regulating your system and also reduces weight.

Low starch and fiber-rich foods

Examples of these foods are chia, berries, flax, asparagus, psyllium, cauliflower, greens, pumpkin, herbs, broccoli, celery, coconut, avocados, and sunflower seeds. Examples of other gut-friendly carbs are sweet potatoes, winter squash, apples, bananas, legumes, all beans, whole grains, dried figs and plant-based foods.

It is also vital to consume adequate protein and colorful vegetables for getting maximum nutrients. Prebiotic and probiotic enriched foods should also be consumed for nourishing good bacteria.

Healthy Fats

All the vitamin K, E, D and A are fat-soluble. It means that you need to consume healthy fats for optimizing the absorption and storage of fat-soluble vitamins. Moreover, your metabolism and brain will also be boosted by these healthy fats. Inflammation within gut can also be reduced by selecting good sources. Avocados are alkaline and help in good health. Raw coconut also assists in fighting harmful bacteria inside gut. Omega-3 fats can be obtained from nuts and seeds, especially flax, chia and hemp. These fats benefit your digestion and mood.

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Consuming broad varieties of plant-based foods are good for healthy digestion. Try to add essential nutrients in your regular diet so that you can maintain a healthy body. Eating natural foods can help you get maximum benefits rather than taking the supplements.