digestive health
The digestive system is one of the most important systems of our body. He is responsible for the distribution and transport of nutrients from the foods we eat and is also an important part of the immune system. Our digestive system consists of a long interconnected system organs ranging from the mouth to the anus. The key to a healthy immune system is a healthy digestive system and for this reason it is very important that we pay attention to the factors that affect our digestive system.
Foods such as green leafy vegetables, whole grains, beans and lentils are excellent sources of fiber.
one of the most important factors in digestive health is the food we eat. Having a well balanced diet can make a huge difference to the health of our digestive system. Fiber, particularly insoluble fibers that are not absorbed by the body, allows the regularity maintaining the flow moving in the intestines. Soluble fiber breaks down into a gel and helps to absorb water and to slow digestion. Foods such as green vegetables, whole grains, beans and lentils are excellent sources of fiber. Women should consume at least 21-25 grams of fiber per day from a variety of food sources, while men should aim for 30-38 grams per day
fiber sources can be found in :.
- Grains - foods such as wheat, bran and brown rice are all sources of insoluble fiber that is on the outer shell of the plant. Oatmeal, barely and ground flaxseed are excellent sources of soluble fiber
- Vegetables -. Cellulose is a compound consisting of insoluble fiber found in certain vegetables such as carrots, cucumbers, celery and zucchini. Broccoli and Brussels sprouts are good sources of soluble fiber.
- Fruits - The outer skin of fruits such as apples, pears and tomatoes are good sources of insoluble fiber. Also the seeds of fruits such as blueberries, blackberries and cranberries are an excellent source of insoluble fiber. Fruits that contain soluble fiber include prunes, bananas and blackberries.
- Vegetable proteins - Legumes such as beans, lentils and peas are not only excellent sources of protein, but also provide an abundance of fiber insoluble. Nuts such as almonds and peanut skin contribute to the consumption of insoluble fiber. Seeds such as sunflower and pumpkin have a hard outer layer and fibrous. Black-eyed peas, chickpeas and beans are mainly composed of soluble fiber.
In addition to fiber, probiotics help support a healthy digestive and immune system. Probiotics are bacteria that help in the digestion process by maintaining a balance of healthy bacteria that break down and transport the food we eat natural
Probiotics Sources can be found at :.
- yogurts containing live cultures.
- Miso and tempeh, which are forms of fermented soybeans.
- aged cheeses like cheddar and blue cheese that are not cooked or processed.
- Sauerkraut is fermented cabbage is a great source of probiotics. Cabbage received probiotics during the fermentation process.
It is also very important to drink an adequate amount of water daily for good maintenance and health of our digestive system. The Centers for Disease Control and Prevention recommends drinking at least 64 ounces of water a day
Sources :. Centers for Disease Control and Prevention, American College of Sports Medicine, American Heart Association, LifeWork Strategies EAP, and Washington Adventist Hospital and Shady Grove. For more information, consult your doctor.
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