The Absolute Healthiest Food for Improving Digestion, According to GI Docs

When something is off with your digestion, it can be more than just a mere annoyance. It can be downright deliberating and, at times, painful. For some people, the problem is bloating and constipation. They want to go, but can't. Some other people have the opposite problem, having to rush to the toilet several times a day.

If you are experiencing any digestive issues regularly, it's best to see a gastroenterologist who can help you pinpoint what exactly is causing your symptoms and help treat them. But there is one problem that gastroenterologists see patients experiencing regularly—and there's one food they recommend for helping solve the problem.

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The Best Food for Improving Digestion

While reasons for poor digestion vary, Dr. Qin Rao, MD, a gastroenterologist at Manhattan Gastroenterology, says a common problem he sees people experience is constipation, stemming from not getting enough fiber. That's not surprising when you realize that between 50% and 70% of Americans don't get enough fiber in their diets. "The average male needs between 35 and 38 grams of fiber a day and the average female needs about 25 grams a day," Dr. Rao says.

Dr. Augustine Tawadros, MD, a gastroenterologist with Middlesex Monmouth Gastroenterology, a division of Allied Digestive Health, also says that the vast majority of people could benefit from eating more fiber-rich foods. This is why he advises that leafy greens are one of the best foods for improving digestion. “They assist with motility, keeping food moving down the digestive tract to lower the risk of constipation, while also preventing inflammation. Those leafy greens also contain additional vitamins A, C and K, as well as folate, which help with boosting immunity and general full-body preventative health,” he says.

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Leafy greens are available year-round, are relatively inexpensive and can be incorporated into most meals. For example, they can be added to an omelet or scrambled eggs at breakfast, used for a salad at lunch and mixed in with pasta at dinner. These are just a few of the countless ways to add leafy greens to your meal.

When you eat more leafy greens, both gastroenterologists say, you are helping prevent constipation. "Constipation is a huge issue in America and it is the cause of many complications including abdominal pain, hemorrhoids, bloating, diverticulitis and anal fissures," Dr. Rao told us. "Fiber is good for lowering cholesterol and for regular bowel movements."

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Other Foods That Help Improve Digestion—and Foods to Avoid

Of course, leafy greens aren’t the only fiber-rich food. Dr. Tawadros says that fruit, whole grains, beans, nuts and other vegetables are all good sources of fiber and can be beneficial to integrate into meals and snacks more.

There are also foods that both doctors say work against gut health, impairing digestion. "I always tell patients to stay away from anything that is high-fat, high-sugar or processed. These are the types of foods that cause inflammation in our digestive tract lining," Dr. Tawadros warned. He explains that this is because they are harder for the body to digest, leading to a lot of uncomfortable symptoms like pain, cramping, bloating and irregular bowel movements, which most commonly manifest as constipation.

Dr. Rao recommends limiting foods high in nitrates, such as cured meats and barbecued foods. Foods with nitrates, he says, increase the risk of developing polyps and certain gastrointestinal cancers.

While knowing what foods support gut health and which foods work against it is helpful, Dr. Rao emphasizes that it can be tricky to figure out what is causing one's individual symptoms, which is why it’s important to work with a gastroenterologist if you are experiencing digestive problems regularly. "On an individual basis, patients can develop a multitude of disorders including acid reflux, constipation or celiac disease, for example, and a diet might need to be adjusted to support the individual person's needs," he explained.

Related: GI Docs Are Begging You to Break This Super-Common Habit

Additionally, Dr. Rao points out that some people have trouble digesting certain carbohydrates which can lead to excessive bloating and gas, causing pain related to functional disorders such as irritable bowel syndrome. For these individuals, he says the low-FODMAP diet can be helpful. “There are certain foods that many people would consider good for you, such as apples, which contain many beneficial antioxidants and high fiber that, unfortunately, are considered high FODMAP that can cause gastrointestinal discomfort," he said. "The FODMAP diet is an elimination diet that uses trial and error to eliminate foods from your diet that cause you to have gastrointestinal upset."

It's not only what you eat that impacts digestion. Dr. Rao says that portion size and how quickly you eat can impact it too: "People, for example, who eat too quickly or in excess to what their body can tolerate can develop symptoms of heartburn or bloating and pain."

While getting to the bottom of digestive issues can be tricky, almost everyone can benefit from eating more leafy greens. Work them into your meals and you'll automatically be increasing your fiber. That's definitely a gut health win!

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Sources

• Dr. Qin Rao, MD, gastroenterologist at Manhattan Gastroenterology

• Dr. Augustine Tawadros, MD, gastroenterologist with Middlesex Monmouth Gastroenterology, a division of Allied Digestive Health