What foods are good for digestive tract?

Fiber Fluid Omega-3 Acid Pro-biotic and Enzyme are needed for digestive tract

Fiber and fluids

The insoluble fiber in our diet adds to the bulk of the stool. The soluble fiber along with fluids, make the stool softer. Lack of fiber and sufficient fluids in the diet, makes the stool harder and compact and difficult to expel.

Inadequate dietary fiber can cause hemorrhoids, diverticulosis, and colorectal cancer. Dietary fiber helps fight heart disease, colon cancer, diabetes, and obesity.

Daily dietary intake for adults should be 25 to 30 grams. For children over age 2, dietary fiber intake should be 5 grams plus the age of the child. 25% of the fiber should be soluble fiber. The fluid intake for adults should be about ½ gallon per day.
The plant foods such as grains, vegetables, fruits, and nuts contain fiber. The meats, dairy products, and fats have no fiber.

So what should I do?

1. Eat whole grain Roti, brown or paddy rice. Refined flours and white rice have almost no fiber.

2. Eat Dal preferably whole pulse

3. Eat fruits and vegetables. Fruit and vegetable juices have almost no fiber.

4. Drink about ½ gallon water per day.

Omega 3 Fatty Acids

The oils help keep colon lubricated. Omega 3 fatty acids are also good for vision, brain, and heart.

So what should I do?

1. Eat Avocados, they are the highest source of omega 3 acids.

2. Eat nuts rich in Omega 3 fatty acids (sunflower seeds, peanuts, flax seeds, walnuts, black sesame seeds). The Flax seeds are also high in fiber.

3. Cook with plant oils and not with butter, Ghee, or Vanaspati.

Pro-biotic

The intestines, specially the colon area is filled with bacteria. Pro biotic are needed to make sure there is a good bacteria present.

So what should I do?

In Indian Cuisine homemade Dahi is the best source of good bacteria. If you are buying the Yogurt in the store, make sure it has live culture. Do not cook with Dahi yogurt. Heat kills the live culture.

Some of the pickles like Shalgam Gobi Gajar Achaar have limited amount of pro biotic cultures.

Enzymes

Enzymes are needed to breakdown carbohydrates, proteins, and fats. The body generates digestive enzymes naturally. In foods, most of the enzymes are destroyed by cooking.

So what should I do?

1. Eat raw fruits. Papayas are specially good as they are rich in enzymes to breakdown meat proteins.

2. Eat raw vegetables in the form of salads. Spinach is a good source of enzymes.

3. Develop good eating habits to let the digestive enzymes produced by the body to work effectively: Chew your food, Eat slowly, Eat smaller portions and frequently, Drink plenty of water with and in-between meals, do not eat heavy meals within 2 to 3 hours of bed time.

Google Group | Disclaimer | What do you think!