A process of the body that requires extra care in order to maintain good overall health is the digestion. Stress, the poor eating habits, viral infections, excessive antibiotic use and harmful toxins from the environment can have a negative effect on your digestive system.

There are lots of people who suffer constipation and a bloated stomach after meals just because they have no idea what to eat to help maintain good digestive health. There are numerous types of food that you can add to your diet to help improve the digestive health.

We will show you 10 of the best breakfast foods for improving digestive health:

  1. Chia Seeds

They are a very rich source of dietary fiber, for instance 2 tablespoons contain about 10 grams of fiber. Boosting levels of fiber at breakfast time will help reduce bloating and also regulate bowel function for the rest of the day. Also it has been shown that chia helps to suppress appetite and curb hunger, which can help maintain a healthy digestive system as well.

Besides, Chia seeds are an excellent source of omega-3 fatty acids which reduce inflammation that helps with inflammatory digestive conditions such as Candida. Some studies have shown that omega-3s can help support the proliferation of the probiotic bacterial strains in the digestive tract.

What can you do:

  • Sprinkle one or two tablespoons onto your cooked oatmeal or add to overnight oats.
    • Chia seeds can be mixed whole or ground into some fruit juice.
    • Sprinkle some chia seeds over regular or Greek yogurt for a probiotic boost.
    • Mix one tablespoon or two of whole seeds into your smoothies to add some crunch, or add ground seeds if you like better.
  1. Flaxseed

Flaxseeds are an excellent source of dietary fiber, and they are rich in omega-3s as well. They are providing the same benefits for digestive health as chia seeds. Flaxseed is also a great source of lignans, which are plant compounds shown to inhibit the growth of colon tumor cells.

What can you do:

  • You need to keep flaxseeds in the refrigerator as they can go rancid very quickly.
    • Before eating them, grind them lightly so as to remove the hard hulls.
    • Sprinkle one tablespoon of flaxseeds onto your yogurt so as to have a nutty texture and flavor.
    • The nutty flavor of flaxseed is a great addition to your morning oatmeal.
    • Ground flaxseed might be used in muffins, pancakes, bread and other baked foods.
  1. Papaya

This fruit helps with the digestion of nutrients, especially for the digestion of proteins. Papaya contains a digestive enzyme which is known as papain, often used in digestive enzyme supplements that support the digestive system’s health. Papain is also used for treating digestive conditions, such as chronic diarrhea and indigestion.

Papaya is a great source of dietary fiber and is also an exceptional source of phytonutrients.

What can you do:

  • Papaya is a fruit that is delicious on its own or it can be drizzled with a bit of lemon or lime juice.
    • For natural sweetness and flavor you can mash some papaya into plain Greek yogurt.
    • You can add some papaya cubes to your morning oatmeal for a splash of color and for tropical flavor.
    • The thick, creamy texture of the papaya is great for smoothies and you can also mix it with other fruits.
    • Papaya can be used in baking recipes as the papaya bread and breakfast muffins.
  1. Wild Salmon

The omega-3 fatty acids found in wild salmon are a natural anti-inflammatory and they help prevent digestive conditions that are caused by inflammation. We also know that omega-3s can help improve the health of gut flora. The high content of protein in salmon can also promote the feeling of fullness that will help you to eat less during the day.

The most usual types of fresh salmon available are the Alaskan salmon (wild) and the Atlantic salmon (farmed). It’s best to go for wild Alaskan salmon as the farmed salmon are most likely to have been treated with lots of antibiotics and are easily infected with lice.

What can you do? 

There are several ways to cook salmon fish. You can grill it, fry it, poach, bake or broil the salmon. Whichever cooking method you decide on, you are going to know when your salmon is cooked when the flesh becomes opaque and can easily flake off.

  1. Coconut oil

Coconut oil contains a fatty acid that is called lauric acid, and it helps to eliminate candida albicans, which is a yeast infection that can upset the balance of the healthy bacteria in the digestive tract.

The medium-chain fats that are found in coconut oil are easily absorbed and they are used as a preferential source of energy, and they are helping to increase the body’s metabolic rate.
The best form of coconut oil to use is the cold pressed, unrefined coconut oil.

What can you do:

  • Add one tablespoon or two into morning oats for some extra flavor.
    • Put one teaspoon of coconut oil into your morning coffee for a bit of a wake up boost.
    • Use coconut oil for frying eggs, it has a high smoke point making it ideal for frying.
  1. Pineapple

Pineapple is not only a great source of dietary fiber, but it’s also a great source of bromelain, that consists of a group of proteolytic enzymes which are going to help with the digestion of protein. Pineapple juice has been shown to help reduce inflammation of the digestive tract in animal studies.

What can you do:

  • Pineapple can make green smoothies flavorful.
    • Remember to leave the pulp in when you are juicing pineapple.
    • Pineapple is a great addition to morning oatmeal.
  1. Kombucha

It is made from regular green or black tea and a bacterial culture that transforms the tea into a fizzy probiotic-rich drink by fermenting. Probiotic enzymes are one of the by-products of the fermentation process, and they help support the digestive process.

What can you do:

  • Kombucha can be found in many health food stores in various flavors.
    • You make your own kombucha can quite easily at your home. You can flavor your home made kombucha with many types of fruit and herbs.
  1. Leafy greens

The leafy greens are an amazing source of insoluble fiber, that helps with the digestion by allowing the food to pass quicker through the digestive tract. Leafy greens can also boost immune cells which play an essential role in protecting the intestinal health.

What can you do:

  • Leafy greens can be blended with pineapple or apple so as to enhance the flavor.
    • Spinach always works great with eggs, especially poached.
  1. Apples

Apples are a great source of the soluble dietary fiber which is known as pectin. Apple juice is not very effective as a source of pectin as when the apples are juiced most of it is removed.

What to do:

  • Add grated apple to your Greek yogurt.
    • Add apple chunks to your morning oatmeal.
    • Use apple chunks in fruit salad.
  1. Bananas

These fruits are soothing to the gastrointestinal tract because of the high soluble fiber content. Bananas contain compounds which are known as protease inhibitors that help eliminate harmful bacteria like H. Pylori, which can cause inflammation of the stomach lining.

What can you do:

  • Give your Greek yogurt some flavor by adding some chopped banana.
    • Bananas are a great addition to your oatmeal.
    • Bananas are one of the best fruits for making protein shakes and smoothies.
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A process of the body that requires extra care in order to maintain good overall health is the digestion. Stress, the poor eating habits, viral infections, excessive antibiotic use and harmful toxins from the environment can have a negative effect on your digestive system. There are lots of people who...