Foods for a Healthy Digestive System
Dr. Ben Kim
following is a list of five foods that contain an abundance of nutrients that
can significantly improve the health of your digestive system and your ability
to break down and absorb nutrients.
beets and beet greens
you have a problem with constipation, red beets and their green tops should be
a regular part of your diet. Both contain significant amounts of fibre that can
help to keep waste materials moving through your small and large intestines at
a healthy pace.
beets contain large amounts of potassium and magnesium, while beet greens are
an excellent source of beta-carotene, iron, and calcium.
All of these nutrients are directly or indirectly essential to maintaining the
health of your digestive tract lining and the smooth muscle fibres that create
the waves of contractions that produce bowel movements.
is the cooking method of choice for red beets and beet greens. Cut the greens
off right where their roots meet the red beet heads. Give the greens a good wash
with cold water and set them aside. Peel the skin off the red beets, slice them
into 1/4 slices, and place them in a steamer for about 8-10 minutes or until they
start to become slightly tender. At this point, place the beet greens right on
top of the red beet slices, place the lid back on the steamer, and allow it to
run for another 5-7 minutes or until the beet greens have softened up to a texture
that you enjoy. The greens and red beet slices can be served with a bowl of brown
rice or quinoa, along with some avocado slices. Don't add any sea salt to this
dish before you try it, as beet greens have a natural salty flavour to them.
should limit your consumption of beet greens to a couple of servings per week,
as they contain an acidic substance that can weaken your enamel if eaten too often.
you don't enjoy beet greens, you should still buy red beets that have their green
tops, as loose red beets are typically not as fresh as those that still have their
gold potatoes and sweet potatoes
prepared and eaten with their skins Yukon gold potatoes and sweet potatoes are
an excellent source of dietary fibre. They also provide complex carbohydrates,
vitamin C, and manganese.
consider Yukon gold potatoes and sweet potatoes to be critical in the treatment
of peptic ulcers, duodenal ulcers, and some stages of inflammatory bowel disease.
A simple soup made by blending together steamed Yukon gold potatoes or sweet potatoes
along with freshly pressed celery juice or vegetable broth has worked wonders
for many of my patients who have suffered from various ulcerations in their GI
tracts. I have yet to come across a published study supporting this natural remedy,
but have seen enough people use it successfully to recommend as a first-line approach
for inflammatory lesions in the digestive tract.
RIGHTclick here to download a free
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System . Once you have the file on your computer, you can
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medium sized avocado contains a whopping 15 grams of fibre, making it one of the
most fibre-rich fruits around. Avocados are extremely easy to digest and contain
plenty of healthy, raw fat, most of it monounsaturated. I cannot think of another
fruit or vegetable that contains as much healthy, raw fat in its whole food state.
raw fats are important to the health of your digestive tract for several reasons,
the most important of which are to stimulate healthy functioning of your pancreas,
gall bladder, and liver, and to provide an environment in which beta-carotene
can be converted efficiently into vitamin A,
which is the one vitamin that is absolutely essential to having a healthy mucosal
lining throughout your GI tract.
only do whole oats contain plenty of soluble-fibre, they also provide significant
amounts of selenium, thiamin, phosphorus, and manganese, and smaller amounts of
vitamin E, and zinc.
all the varieties of oats on the market, the best choice is steel-cut oats, which
are whole oat groats that have been cut into small pieces. No heat is used in
making steel-cut oats, which leads to better nutrient preservation than other
processing techniques that produce rolled oats or quick oats. If you have to choose
between rolled oats and quick oats, choose the rolled variety. Rolled oats are
made with a steaming process that doesn't destroy many nutrients, while quick
oats are made with dehydrating and pre-cooking processes, which typically leave
oats extremely nutrient-depleted.
Cod liver oil
provides plenty of natural vitamin A,
which we've already mentioned as being essential to the lining of your digestive
tract. It also provides natural vitamin
D, which we know is an extremely powerful immune system modulator, with research indicating that vitamin D may be
critically important in preventing the development of autoimmune conditions, including
those of the GI tract.
you want to build and maintain a healthy digestive tract for the long term, you
really have to take a holistic approach and address several areas of your life:
your food choices, eating habits,
exercise habits, resting habits, and emotional health.
within the realm of your food choices, including red beets and their green tops,
Yukon gold and sweet potatoes, avocados, oats, and cod liver oil in your diet
are simple and concrete steps that you can take right away to begin your journey
to your best digestive system and overall health.
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