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The 19 Best Foods to Improve Digestion

Health + Wellness
The 19 Best Foods to Improve Digestion
Westend61 / Getty Images

By Amy Goodson, MS, RD, CSSD, LD

The digestive tract plays a vital role in your health, as it's responsible for absorbing nutrients and eliminating waste.


Unfortunately, many people suffer from digestive problems like bloating, cramping, gas, abdominal pain, diarrhea and constipation for a variety of reasons.

Certain conditions, such as Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD), Crohn's Disease, diverticulitis and heartburn, can put you at risk for more severe digestive issues.

However, even a healthy person can experience digestive problems due to things such as a lack of fiber or probiotic-rich foods in their diet.

Here are the 19 best foods to improve your digestion.

1. Yogurt

Yogurt is made from milk that has been fermented, typically by lactic acid bacteria.

It contains friendly bacteria known as probiotics, which are good bacteria that live in your digestive tract and can help improve digestion, keeping your gut healthy (1, 2).

While probiotics naturally occur in your gut, boosting your intake through foods like yogurt can ease digestion (1, 3).

Probiotics can help with digestive issues, such as bloating, constipation and diarrhea. They have also been shown to improve the digestion of lactose, or milk sugar (2, 4).

However, not all yogurt contains probiotics. When shopping, be sure to look for "live and active cultures" on the package.

Summary

Yogurt contains probiotics, which can aid digestion by promoting healthy bacteria in your digestive tract.

2. Apples

Apples are a rich source of pectin, a soluble fiber.

Pectin bypasses digestion in your small intestine and is then broken down by the friendly bacteria in your colon (5).

It increases stool volume and is therefore commonly used to resolve constipation and diarrhea. It has also been shown to decrease the risk of intestinal infections, as well as inflammation in the colon (5, 6).

Summary

The pectin found in apples helps increase stool bulk and movement through your digestive tract. It may also decrease inflammation in your colon.

3. Fennel

Fennel, a plant with a pale bulb and long green stalks, is used to add flavor to food.

Its fiber content helps prevent constipation and improves regularity in your digestive tract (7, 8).

Fennel also contains an antispasmodic agent that relaxes the smooth muscles in your digestive tract. This action can reduce negative digestive symptoms like bloating, flatulence and cramping (9).

Summary

Fennel's fiber content and antispasmodic agent can improve digestion by limiting some negative gastrointestinal symptoms.

4. Kefir

Kefir is a cultured dairy product made by adding kefir "grains" to milk. These "grains" result from mixing yeast and bacteria with milk and appear to have digestive benefits.

Like the probiotics in yogurt, kefir's cultures aid the digestion of lactose, decreasing some of the negative side effects associated with lactose intolerance such as bloating, cramping and gas (10, 11).

In multiple studies, kefir caused an increase in healthy, digestion-improving gut bacteria and a simultaneous drop in harmful bacteria (12, 13).

Kefir consumption has also been associated with decreased inflammation in your gut, further enhancing the digestion process (12).

Summary

Kefir's unique ingredient—"grains" made from yeast and bacteria—appear to improve digestion and decrease inflammation in your gut.

5. Chia Seeds

Chia seeds are an excellent source of fiber, which causes them to form a gelatin-like substance in your stomach, once consumed. They work like a prebiotic, supporting the growth of healthy bacteria in your gut and therein contributing to healthy digestion (7, 8).

Their fiber content also helps promote bowel regularity and healthy stools.

Summary

The fiber content of chia seeds can assist digestion by promoting the growth of probiotics in your gut and keeping you regular.

6. Kombucha

Kombucha is a fermented tea.

It's made by adding specific strains of bacteria, sugar and yeast to black or green tea, then undergoing fermentation for a week or more (14).

A glut of probiotic bacteria is produced during the fermentation process, which can improve digestive health (15).

What's more, some research in mice has shown that kombucha may contribute to the healing of stomach ulcers (16).

Summary

Kombucha's ample probiotic content improves digestion and gut health. The drink may also help heal stomach ulcers.

7. Papaya

The luscious tropical fruit papaya contains a digestive enzyme called papain.

It assists during the digestive process by helping break down protein fibers. While not required in your diet, it can aid the digestion of protein (17).

Papain may also ease symptoms of irritable bowel syndrome (IBS), such as constipation and bloating (18).

It's commonly used as the main enzyme in digestive supplements due to its gastrointestinal capacities.

Summary

Papaya contains papain, which is a strong digestive enzyme that contributes to the healthy digestion of proteins. It may also relieve IBS symptoms.

8. Whole Grains

Grains are the seeds of grasslike plants called cereals.

To be classified as a whole grain, it must contain 100% of the kernel including the bran, germ and endosperm.

Popular fiber-packed whole grains include oats, quinoa, farro and products made from whole wheat. The fiber found in these grains can help improve digestion in two ways.

First, fiber helps add bulk to your stool and can reduce constipation (19).

Second, some grain fibers act like prebiotics and help feed healthy bacteria in your gut (20, 21).

Summary

Due to their high fiber content, whole grains can support healthy digestion by adding bulk to your stool, reducing constipation and feeding your healthy gut bacteria.

9. Tempeh

Tempeh is made from fermented soybeans. Fermentation breaks down sugars through bacteria and yeast.

During the fermentation process, an antinutrient in soybeans called phytic acid is broken down. Phytic acid can interfere with the absorption of certain nutrients.

Thus, the fermentation process improves the digestion and absorption of those nutrients (22).

Fermented foods such as tempeh are a good source of probiotics. Remember that probiotics create a protective lining in your intestines to shield them from harmful bacteria (23, 24).

Studies have found that probiotics help alleviate IBS symptoms, prevent diarrhea, decrease bloating and improve regularity (25, 26).

Summary

Tempeh's fermentation process and probiotic content can decrease negative digestive symptoms, as well as improve nutrient absorption by breaking down the antinutrient phytic acid.

10. Beets

Beetroot, otherwise known as beets, is a good source of fiber.

One cup (136 grams) of beets contains 3.4 grams of fiber. Fiber bypasses digestion and heads to your colon, where it feeds your healthy gut bacteria or adds bulk to your stool—which both improves digestion (27, 28).

A few popular ways to eat beets include roasted, mixed in a salad, pickled or blended into a smoothie.

Summary

Beetroot's nutrients can help improve digestion by helping feed friendly gut bacteria and adding bulk to your stool.

11. Miso

Commonly consumed in miso soup, miso is made by fermenting soybeans with salt and koji, a type of fungus.

Miso contains probiotics that, like other fermented foods, help improve digestion by increasing the good bacteria in your gut.

The probiotics in miso can also help reduce digestive issues and overcome intestinal illness like diarrhea (29).

Summary

Miso's probiotic content makes it helpful for reducing digestive issues and overcoming intestinal illness like diarrhea.

12. Ginger

Ginger is a traditional ingredient in Eastern medicine that helps improve digestion and prevent nausea. Many pregnant women use it to treat morning sickness (30, 31).

From a digestion standpoint, this yellowish root has been shown to accelerate gastric emptying (32, 33).

By moving food from your stomach to your small intestine quicker, ginger reduces your risk of heartburn, nausea and stomach discomfort.

Summary

Ginger appears to expedite food's movement through your stomach, easing certain side effects associated with slow digestion. It has also been used to treat nausea, including morning sickness during pregnancy.

13. Kimchi

Kimchi, usually made from fermented cabbage, can also comprise other fermented vegetables.

It contains probiotics that help with digestion and promote the growth of good bacteria in your colon. The longer kimchi ferments, the higher the concentration of probiotics (3, 25).

Kimchi also contains fiber, which can add bulk to your stool and promotes bowel health.

Summary

Kimchi contains probiotics and fiber that improve digestion and promote bowel health.

14. Dark Green Vegetables

Green vegetables are an excellent source of insoluble fiber.

This type of fiber adds bulk to your stool, quickening its pace through your digestive tract (7).

Green vegetables are also a good source of magnesium, which can help relieve constipation by improving muscle contractions in your gastrointestinal tract (34, 35).

Some of the most common dark green vegetables that provide this benefit are spinach, Brussels sprouts, broccoli and other leafy greens.

In addition, a 2016 study revealed an unusual sugar found in green leafy vegetables that feeds good bacteria in your gut. This sugar is thought to aid digestion while also impairing some of the bad bacteria that can cause illnesses (36).

Summary

Green vegetables play a role in healthy digestion by providing fiber and magnesium to your diet, as well as feeding good bacteria in your gut.

15. Natto

Like tempeh, natto is made from fermented soybeans.

Typically eaten plain, some popular toppings for natto include kimchi, soy sauce, green onion and raw eggs. It can also be eaten with cooked rice.

Natto contains probiotics that serve as a defense mechanism against toxins and harmful bacteria, while also increasing healthy gut bacteria that improve digestion (37, 38).

Interestingly, one gram of natto contains almost as many probiotics as a whole serving of other probiotic-rich foods or supplements, such as six ounces (170 grams) of yogurt (39).

Its fiber content also improves the regularity of stools and reduces constipation.

Summary

Natto's rich probiotic content can aid gastrointestinal health and digestion, improving the regularity of stools and reducing constipation.

16. Sauerkraut

Sauerkraut is made from shredded cabbage that is fermented with lactic acid.

Due to fermentation, it contains probiotics.

Research suggests that a half-cup (71-gram) serving of sauerkraut may contain up to 28 distinct bacterial strains that help your gut by feeding good bacteria (40, 41).

In addition, sauerkraut's generous helping of enzymes break down nutrients into smaller, more easily digestible molecules (41).

Summary

Sauerkraut is a rich source of probiotics and contains enzymes that help with digestion by breaking down nutrients into more easily digestible molecules.

17. Salmon

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation in your body (42, 43).

People with inflammatory bowel disease, food intolerances and other digestive disorders often have inflammation in the gut. Omega-3 fatty acids may help reduce this inflammation and thereby improve digestion (44, 45).

Summary

The omega-3s found in salmon may reduce inflammation in your gut, thus improving your digestive process.

18. Bone Broth

Bone broth is made by simmering the bones and connective tissues of animals.

The gelatin found in bone broth derives from the amino acids glutamine and glycine.

These aminos can bind to fluid in your digestive tract and help food pass more easily (46).

Glutamine protects the functioning of your intestinal wall. It has also been shown to improve the digestive condition known as leaky gut, as well as other inflammatory bowel diseases (46, 47).

Summary

The gelatin found in bone broth can help improve digestion and protect your intestinal wall. It may be useful in improving leaky gut and other inflammatory bowel diseases.

19. Peppermint

Peppermint, part of the genus Mentha, grows commonly throughout much of the world.

Peppermint oil is made from the essential oils found in peppermint leaves and has been shown to improve digestive problems.

The oil contains a compound called menthol, which may ease symptoms of IBS, including bloating, stomach discomfort and bowel movement issues (48, 49).

The oil appears to have a relaxing effect on the muscles of your digestive tract, which may improve digestion (49, 50).

Peppermint oil can also ease indigestion by accelerating the food's movement through your digestive system.

Summary

Peppermint has been shown to improve digestion. It can alleviate IBS symptoms and push food more quickly through your digestive tract.

The Bottom Line

Digestive issues can be challenging, but certain foods may be helpful in easing uncomfortable symptoms.

Research supports eating fermented foods, such as yogurt, kimchi and tempeh, to increase probiotics in your diet, which can improve digestive health.

Fiber-rich foods, such as whole grains, dark green vegetables and chia seeds, also play a role in digestion by helping food move through your system more easily or quickly.

If you're seeking relief for your digestive woes, consider adding some of these 19 foods to your diet.

Reposted with permission from our media associate Healthline.

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Do you feel embarrassed due to the foul odor coming from your mouth? Or your oral hygiene isn't as good as before, and you are suffering from gingivitis (inflammation of gums)?

Well, these oral problems are skyrocketing, and even young people are suffering from oral issues that result in a lack of confidence.

It's common to change your toothpaste by seeing the TV commercials that claim to free you from bad breath or sensitive teeth, but these products don't always work.

Fighting oral issues isn't that easy, even if you religiously follow what your primary school teacher has taught, to "Brush two times a day!"

Well, there is a much-hyped supplement in the market that claims to help you fight all of these oral issues: The Steel Bite Pro.

Steel Bite Pro is an oral supplement that claims to cure bad breath and other such oral issues like sensitivity and gum problems.

But does the supplement really work, or is it just like the useless toothpaste that you tried before? Let's find out in this review.

Who Should Use Steel Bite Pro?

The best part about Steel Bite Pro is that anyone can use the supplement to get rid of oral issues. The supplement contains natural ingredients such as turmeric, zinc, alfalfa, jujube seeds, and much more, so there are no chemicals at all.

No matter whether you are 20 or 60, you can use this supplement to overcome oral issues and get the confidence back that you are missing due to bad odor and sensitive teeth.

Steel Bite Pro Review: Overview of the Supplement

Steel Bite Pro is an all-natural supplement that contains a mix of natural supplements to rebuild your gums and teeth.

The supplement contains 29 different foods that help you reduce the gum pain and other dental problems you have been facing for years.

More than 55,000 people have used Steel Bite Pro till now, and the results of the supplement are pretty impressive. Furthermore, the supplement is prepared in an FDA-approved facility in the USA.

It is available in the form of pills that you can consume anytime, so using the supplement is incredibly convenient. There are numerous benefits of using the Steel Bite Pro as it solves a plethora of dental problems.

Click here to Get the Best Deal on Steel Bite Pro from the Official Website.

Pros and Cons: Steel Bite Pro

To understand the supplement better, it is essential to know about its pros and cons.

Pros

Convenient to Use

The dietary supplement is convenient to use as it comes in the form of pills. You can take the pill anytime, even when you are in your office or somewhere else. Now there is no need to use multiple kinds of toothpaste and splurge money by visiting a dentist.

All-Natural Ingredients

All the ingredients present inside the supplement are natural, and there are no chemicals that can harm your teeth or gums.

Affordable

When you compare the cost of 1 bottle with the cost of a special toothpaste with the fee that your dentist charges, Steel Bite Pro will seem much more affordable. The supplement is available in multiple packages, so you will find it affordable to use.

No Side Effects at All

There are no side effects to using Steel Bite Pro, so you can rest assured that you won't face any headaches or other issues while curing the oral issues. The reason why Steel Bite Pro has no side effects is due to its natural ingredients.

Designed by Experts

The supplement is designed by experts that have been in the industry for years.

No Additional Medicines Are Required

When you are using Steel Bite Pro, you can avoid using other medicines that you have been taking to cure oral issues.

Attacks on the Pain

There are several ingredients present in Steel Bite Pro that attack tooth and gum pain so that you get some instant relief with the supplement.

Comes With a Money Back Guarantee

The supplement comes with a 60-day money back guarantee, so you can claim a full refund if you find the supplement isn't working for you, or if it isn't doing what the manufacturer has promised.

Cons

You Can Purchase It From the Official Site Only

The supplement is only available for purchase from the Official Website. Sometimes the supplement gets out of stock, so you have to wait for it to get back in stock.

A Single Bottle Costs More

If you buy a single bottle of the supplement, it'll cost you more than other packages with multiple bottles.

Ingredients in Steel Bite Pro

All the ingredients present in Steel Bite Pro are natural and have proven benefits for humans. Here is a list of supplements explained in detail and how they can benefit you if you start using Steel Bite Pro.

Turmeric

As per a study, there are innumerable benefits of using turmeric on your teeth. The natural herb has antimicrobial properties that help remove the plaque effectively from the teeth, exterminate bacteria and help cure sensitivity.

Moreover, turmeric is good for fighting oral inflammation issues. When applied on teeth, the ingredient gives instant relief from pain and is effective in curing mouth ulcers as well.

Berberine

Berberine is a natural herb with proven antioxidant power to help you get rid of microorganisms developing inside the mouth. Furthermore, the ingredient has anti-inflammatory properties and is good for curing oral issues caused due to viruses and bacteria.

Yarrow

It is another natural ingredient that is used in a range of health supplements due to its healing power. The ingredient naturally heals the gums and the damage caused to the teeth by bacteria and microorganisms.

As per a study, it helps reduce the infection, oral pain, and cures other dental issues.

Milk Thistle

Your liver has a significant impact on your oral health, and that's where milk thistle works. The natural ingredient eliminates toxins from the liver and detoxifies your mouth as well.

Here is a study that proves how milk thistle is beneficial in detoxifying the liver.

Alfalfa

The decaying of teeth is the initial phase of damage caused by bacteria thriving inside your mouth. Alfalfa works by reducing tooth sensitivity drastically and repairs the tooth decay caused by the bacteria.

It even stops the bacteria from growing further so you can expect good oral health.

Ginger

A lot of natural supplements for teeth contain ginger because of its benefits on the teeth and the stomach. This ingredient present in the Steel Bite Pro reduces nausea and inflammation.

As per this study, there are umpteen other benefits of ginger as well, such as it maintains the pH inside your mouth.

Jujube Seeds

Jujube seeds are good for boosting the immunity. Also, the ingredient has excellent antioxidant properties and is rich in Vitamin C, which is beneficial for the teeth and overall oral health.

Dandelion

Dandelion is a natural ingredient extracted from herbs. The ingredient is rich in minerals and has immense benefits such as fighting the bacteria and preventing the infections occurring inside your mouth.

Zinc

Zinc is essential for teeth, and that is why many toothpaste brands advertise that their product contains a good amount of zinc. Further, zinc is a natural immunity booster and fights against bacteria to prevent gum disease and cavities.

Moreover, zinc repairs the enamel on your teeth that's damaged due to toothpaste or any other reasons. Here is a study that shows the benefits of zinc for your teeth and mouth.

Chicory Root

Chicory root acts as a catalyst and increases the effectiveness of other ingredients. The reason why you get instant relief from pain after using Steel Bite Pro is due to the presence of chicory root in the pills.

Celery Seeds

Bacteria result in bad odor and can create cavities in the teeth. Furthermore, some bacteria result in tooth decay and harm the gums. The celery seeds fight these bacteria and prevent further growth.

Yellow Dock

To stay healthy, the teeth need to absorb the minerals present in the saliva. When your teeth are damaged for any reason, they stop absorbing the minerals, and the damage continues further.

Yellow dock helps the teeth to absorb the minerals while reducing the inflammation. Various studies have proven the efficacy of yellow dock for teeth and gums, and it is a natural and effective ingredient to keep the teeth healthy.

Raspberry, Chanca Piedra, and Artichoke

These three natural ingredients have similar properties and contribute a lot to the effectiveness of Steel Bite Pro. The ingredients have good amounts of vitamins and minerals, including Vitamin K, Vitamin C, magnesium, phosphorus, and folate.

The purifying agents will remove bacteria and other impurities from the mouth so that the other ingredients work well by repairing the teeth and gums.

Feverfew

The worst thing about oral issues is the pain that you have to go through. Steel Bite Pro claims to help with the pain as it contains feverfew, which is a natural pain reliever. The ingredient suppresses oral and dental pain so you will feel better instantly.

As per a study, there are some other benefits of feverfew, because it is a medicinal plant that suppresses other pains as well. Also, there are no side effects of feverfew at all.

Burdock Root

The root of the burdock plant comes loaded with antioxidants that improve the gum health and the overall health of your mouth.

The best thing about Steel Bite Pro is that the ingredients are present in exact quantities, so you can rest assured that there will be no side effects. Every ingredient is tested in the labs for its efficiency, and that's what makes the Steel Bite Pro a considerable option if you want to improve your oral and dental health.

Click here to See the full list of ingredients in Steel Bite Pro on the official website.

How Does Steel Bite Pro Work?

It is crucial to understand how the supplement works so that you can decide whether to invest in it or not. Below is a step by step process that will help you understand Steel Bite Pro on the go.

Step 1:

When you start consuming the supplement, the pills break down in your mouth. The ingredients then mix with saliva to perform their particular actions.

Step 2:

The ingredients fight the bacteria and heal issues such as wounds while reducing the inflammation caused in the mouth.

Step 3:

The supplement cements the root of the teeth so that there are no further oral and dental issues. Also, it heals the gums and repairs the enamel to provide you relief from sensitivity.

The minerals present in these ingredients strengthen the crown area of the teeth while repairing the cracks so that the damage can be stopped.

Step 4:

The supplement also has some impact on your overall health as the ingredients detoxify the liver by flushing away the toxins.

Step 5:

Consuming the supplement regularly will help you maintain the shield on the teeth that fights against bacteria and microorganisms. Also, it improves the condition of the teeth and curtails bad breath.

The working of Steel Bite Pro is really simple, as there are no complex ingredients present in the supplement. It is easy to use, and all you have to do is consume the pill regularly to keep your oral and dental health up to the mark.

Benefits of Steel Bite Pro

There are many benefits of using Steel Bite Pro since it is an all-natural supplement that has no side effects at all. Here are some benefits you need to consider before buying it.

Prevents Bleeding and Improves Gum Health

The reason why your teeth bleed is due to the loose gums. The space between the tooth and the gum results in bleeding, and that's where Steel Bite Pro helps. The supplement tightens the gums so that there is no bleeding at all.

Whitens the Teeth Naturally

The ingredients present in the supplement, such as zinc and milk thistle, whiten the teeth naturally. There is no need to invest in expensive teeth whitening toothpaste if you are using Steel Bite Pro.

Reduces Bad Breath

The supplement contains ingredients that improve the overall health of the teeth, and it automatically reduces bad breath.

Helps Cure Tooth Pain

Steel Bite Pro has feverfew, which is a natural pain reliever ingredient. The ingredient cures tooth and gum pain and can have instant results after you consume Steel Bite Pro.

Click here to Learn more about the Benefits of Steel Bite Pro on the official website.

Side Effects of Using Steel Bite Pro

You may find it surprising, but Steel Bite Pro has no side effects at all as the supplement contains natural ingredients and has exact quantities so that there are no ill effects on your health. If you keep using the supplement as prescribed, then it can have some excellent results.

Who Should Refrain from Steel Bite Pro?

Steel Bite Pro is an all-natural dietary supplement to improve your dental and oral health.

Anyone can use the supplement, including pregnant women and breastfeeding mothers. There are no harms of using the supplement.

However, it would be great to consult a doctor before using the supplement to find out if you are allergic to any of the ingredients.

Dosage and Tips to Start

To get the most from Steel Bite Pro, you should consume two pills with water every day. Take both capsules together anytime that's convenient for you.

To get the best results, follow a brushing regime, and massage your teeth regularly with some good-quality oil to increase the effectiveness of the pills.

Where to Buy Steel Bite Pro, and Guarantees?

You can only buy Steel Bite Pro from the Official Site, as the supplement is not available anywhere else for purchase. You can choose from three available options:

●1 bottle (60 pills) $69

●Three bottles (180 pills) $117

●Six bottles (360 pills) $294 (Best Deal)

You get a 60-day money back guarantee with all the packages, no matter if you go for one bottle or six bottles. You are eligible to claim the full refund within 60 days of the date of purchase.

Steel Bite Pro Reviews: Closing Thoughts

After this definitive review, it will be easier for you to find out whether you should use Steel Bite Pro or not. The supplement contains a mix of 29 natural ingredients that have proven benefits and are tested in labs.

It is essential to get rid of oral and dental issues before things get out of control and you have no option left despite visiting a dentist.

Getting a good quality supplement is essential, so Steel Bite Pro is a viable option if you need a supplement with no side effects.

Anyone can use this supplement irrespective of age, sex, and medical conditions. Lastly, buy the supplement only from the official site so that you can easily claim the refund if required.

Click here to Get the best deal on Steel Bite Pro from the official website.

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