Source: http://www.everydayhealth.com/diet-photos/healthy-recipes-to-aid-digestion.aspx#/slide-1
Learn how high-fiber and low-fat foods can keep your digestive system running smoothly, and try our healthy, digestion-friendly recipes.
Nearly everyone has experienced the discomfort of common digestive problems such as indigestion, constipation, and bloating at one time or another. Your diet has a big impact on your digestive health, says Francisco Marrero, MD, a gastroenterologist with the Digestive Disease Institute at the Cleveland Clinic, so it’s important to eat plenty of vegetables, whole grains, and fruits.
The first step to improving digestion is to evaluate your diet. “I tell people to keep a food diary to find out what they eat,” says Dr. Marrero. “Most people find their diet is way worse than they thought.” In fact, many Americans get too much fat, protein, and processed foods. But making some simple dietary changes can improve your overall healthy and avoid digestive problems.
Start Grazing
If you often experience bloating or indigestion, consider how you eat. Scarfing down a big meal could be the problem. People who eat fast tend to overeat and to feel uncomfortable after meals. Fast eaters also swallow too much air, which results in gas. Remember to enjoy your food slowly during meals.
Another option is to change your eating schedule. For many people, three substantial meals a day is the norm. But it’s better to eat small, frequent meals, says Marrero. “People who graze tend to be thinner and eat healthier foods.” Grazing on healthy foods such as vegetables, fruits, and nuts when you’re hungry throughout the day can help regulate your digestion and keep you from bingeing at mealtimes.
Prepare this snack mix to keep on hand.
herry-Almond Snack Mix
Ingredients
4 cups cereal, sweetened oat squares
1/2 cup nuts, almonds, sliced
2 tablespoons butter, melted
1/2 teaspoon apple pie spice
Dash salt
1 cup cherries, dried, and/or golden raisins
Preparation
1. Preheat oven to 300°F. In a 15x10x1-inch baking pan, combine cereal and almonds. In a small bowl, stir together melted butter, apple pie spice, and salt. Drizzle butter mixture over cereal mixture; toss to coat evenly.
2. Bake about 20 minutes or until almonds are toasted, stirring once during baking. Cool in pan on a wire rack for 20 minutes. Stir in dried cherries or raisins. Cool completely. Store in a tightly covered container at room temperature for up to one week.
Yield: 20 servings
Total Time: 30 mins
Nutritional Info (Per serving): Calories: 82, Saturated Fat: 1g, Sodium: 58mg, Dietary Fiber: 1g, Total Fat: 3g, Carbs: 12g, Cholesterol: 3mg, Protein: 2g
Fill Your Plate With Dietary Fiber
A diet packed with fiber will have positive effects on bowel function. Most people, however, don’t eat enough fiber. While the average person gets around 10 grams of fiber a day, experts recommend 25 to 50 grams, and Marrero suggests reaching for the higher end of that range. “You have to eat fiber on a consistent basis, though,” he says. “It becomes more of a lifestyle change.”
The two types of dietary fiber — insoluble and soluble — can be found in a variety of foods. The foods that people usually associate with fiber — whole grains, whole bran, and vegetables — contain insoluble fiber. These add bulk to stool to promote regularity.
Try this whole-wheat pasta dish to get a hearty dose of insoluble fiber.
Linguine With Escarole and Shrimp
Ingredients
8 ounces pasta, whole-wheat linguine
4 teaspoons oil, olive, extra virgin, divided
1 pound shrimp, raw, peeled and deveined
3/4 teaspoon salt, divided
1/4 teaspoon black pepper, more for taste
2 tablespoons garlic, minced
1/2 cup wine, white
1 pint tomatoes, cherry, halved
16 cups escarole (2-3 heads), thinly sliced
1/4 cup clam juice
1 teaspoon cornstarch
1 tablespoon lemon juice
1 lemon, wedges, for garnish
Preparation
1. Bring a large pot of water to a boil.
2. Cook linguine until just tender, 8 to 10 minutes or according to package directions.
3. Meanwhile, heat 3 teaspoons oil in a large skillet over medium heat. Add shrimp, 1/4 teaspoon salt, and 1/4 teaspoon pepper, and cook until pink and curled, 3 to 4 minutes. Transfer to a plate.
4. Add garlic and the remaining 1 teaspoon oil to the pan and cook, stirring, until fragrant, about 15 seconds.
5. Add wine and cook until reduced by half, 2 to 3 minutes. Stir in tomatoes.
6. Add escarole (or chard) in handfuls, stirring until it wilts before adding more; cook, stirring occasionally, until the greens are tender, 5 to 6 minutes.
7. Whisk clam juice (or water) and cornstarch in a small bowl then add to the pan; simmer until slightly thickened, about 2 minutes.
8. Return the shrimp and any accumulated juices to the pan, add lemon juice, the remaining 1/2 teaspoon salt, and pepper, and cook until heated through, about 1 minute.
9. Drain the linguine and return it to the pot. Add the sauce; toss to coat. Serve with lemon wedges.
Yield: 6 servings
Total Time: 45 mins
Nutritional Info (Per serving): Calories: 271, Saturated Fat: 1g, Sodium: 502mg, Dietary Fiber: 10g, Total Fat: 5g, Carbs: 37g, Cholesterol: 112mg, Protein: 20g
Balancing Your Dietary Fiber
Insoluble fiber, which increases the bulk of stool, works with soluble fiber to promote regular bowel movements. Soluble fiber, which dissolves, makes waste softer and larger by allowing water to remain in the stool. To add soluble fiber to your diet, eat beans, lentils, nuts, and the skins of fruits such as apples and pears.
Many foods contain both types of dietary fiber, and you’ll find benefits beyond digestion when you eat them. A diet high in fiber can help you manage your weight and overall health. Most fiber-rich foods are low in fat and calories — and full of vitamins and minerals. Fiber also stays in your stomach longer than other foods, making you feel full longer and helping you avoid overeating.
Fill up on this bean dish for a balance of soluble and insoluble fibers.
Italian Beans With Pesto
Ingredients
14 ounces broth, reduced-sodium chicken
3/4 cup bulgur
1 medium pepper, red, bell, chopped
1/3 cup pesto, basil
1/4 cup scallions, thinly sliced
2 tablespoons vinegar, balsamic
2 cups beans, red kidney, cooked or canned
Pepper, black ground
Tortilla, flour (optional)
Salad greens (optional)
Preparation
1. In a large saucepan, combine broth and bulgur. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until bulgur is tender. Remove from heat. Stir in sweet pepper, pesto, green onions, and balsamic vinegar. Stir in beans. Season with ground black pepper. Transfer to an airtight storage container. Cover and chill for up to 3 days.
2. If desired, roll up in tortillas or serve on salad greens.
Yield: 4 servings
Total Time: 30 mins
Nutritional Info (Per serving): Calories: 333, Saturated Fat: 2g, Sodium: 426mg, Dietary Fiber: 11g, Total Fat: 11g, Carbs: 47g, Cholesterol: 3mg, Protein: 15g
Low-Fat Cooking
You know that a high-fat diet can lead to weight gain and heart disease, but there’s another reason to choose low-fat options. Fatty foods can cause abnormal digestion. “People who eat a lot of fried and fatty foods tend not to eat fruits and vegetables,” says Marrero. “They get full on fatty foods and rob themselves of healthy components necessary for digestion.” Greasy foods like french fries can also contribute to diarrhea.
Instead of filling up on fried foods, try baking instead. Get started with this “fried” chicken dinner.
Quick — but Not Processed — Meals
Processed foods — canned foods, packaged snacks, frozen meals — have become a large part of the American diet. They are popular for their convenience but are often high in calories, fat, and sodium, and they don’t provide needed nutrients.
Processed foods also contain a lot of sugar. Refined grains, such as white bread and rice, have been stripped of their natural fibers, or complex carbohydrates, and are instead full of sugars or simple carbs. “When something is highly processed, it’s a shock to your system,” says Marrero. It causes swings in blood sugar as well as inflammation throughout your body, effects that are harmful for more than just your gastrointestinal tract.
Although processed foods can seem like a tempting answer to your hunger pangs, this quick dish is a healthier alternative.