Emphasize Fresh Fruits and Vegetables

Fresh pineapple and papaya are especially high in enzymes, which aid digestion. The heat of processing inactivates enzymes, so canned pineapple does not contain digestive-enhancing properties. In general all fresh, raw fruits and vegetables are beneficial to digestion because they are considered “living foods” rich in enzymes, vitamins, and minerals. They are also a good source of fiber. Include a variety of colors in your diet when selecting fruits and vegetables to maximize nutrition. Diversify your diet by adding sea vegetables (seaweed) to your meals, which also contain digestive enzymes that may decrease gas, bloating, and indigestion.

Cook With Herbs and Spices

Many cultures around the world include a variety of herbs and spices in their cuisines. Not only do herbs and spices add unique flavors to food, but also they have been perceived as medicinal and “health-enhancing” for centuries. Ginger and cardamom are thought to stimulate digestion by initiating the flow of digestive enzymes and acids. Peppermint and chamomile relax the gastrointestinal tract and help prevent gas and bloating. In general, all spices and herbs contain anti-microbial properties, which will reduce the risk for food borne illnesses. Spicing up your menus will enhance your digestion!

Include Fermented

Fermented foods contain good bacteria (probiotics) that fight bad bacteria in the gut, and they help make vitamins and minerals more bioavailable to the body following digestion. Lactobacillus bulgaricus and Streptococcus thermophilus are two bacteria in yogurt that aid in the digestion of lactose (milk sugar). Lactobacillus acidophilus, found in some yogurts, helps kill yeast in the gut that might cause Candidiasis (yeast infections). Also referred to as “cultured” food products, fermented foods enhance digestion because they are already partially digested by natural enzymes present in the food. In addition to yogurt, other naturally fermented foods that should have a regular place in your diet include kefir, tempeh, sauerkraut, pickles, and kimchi. Most commercial varieties of sauerkraut, pickles, or kimchi do not contain beneficial bacteria or enzymes, because processing destroys them. Be sure to choose “fresh” varieties, which may be found in the refrigerated case in many grocery stores.