Your digestive system is responsible for taking all the food that you eat and breaking it down into the macronutrients, vitamins, minerals, and other micronutrients that your body needs to thrive. It’s a vital system that deserves care and nourishment of its own, which is why we asked gastroenterologists for their number-one food for better digestion.
Meet the experts: Trisha Pasricha, M.D., a gastroenterologist, assistant professor at Harvard Medical School and author of You’ve Been Pooping All Wrong;Supriya Rao, M.D., a gastroenterologist with Integrated Gastroenterology Consultants in Lowell, MA.
First off, experts say that focusing on one nutrient in particular may be even more important than the specific foods you choose. “The single most important thing most people can do for their digestion is eat more fiber. Over 95% of Americans aren’t getting enough,” says gastroenterologist Trisha Pasricha, M.D., an assistant professor at Harvard Medical School and author of You’ve Been Pooping All Wrong. The digestive system doesn’t actually break down fiber the way it does protein or fat—instead, the fiber becomes food for the beneficial bacteria living in your gut, explains Supriya Rao, M.D., a gastroenterologist with Integrated Gastroenterology Consultants in Lowell, MA. “When those break down fiber, they produce short chain fatty acids that help support the lining of your intestines and reduce inflammation,” she adds.
There are plenty of fiber-rich plant foods to choose from, including beans, legumes, whole grains, fruits and vegetables, but one Dr. Pasricha recommends is kiwifruit. “Clinical trials show that eating two kiwis a day can improve bowel movements and help relieve constipation,” she says. According to a study in The American Journal of Gastroenterology, the fiber in kiwifruit has a large capacity for absorbing and retaining water, which can soften stool and increase frequency of bowel movements in people with constipation. Plus, kiwi is sweet and delicious, easily enjoyed at any time of day as part of a meal, snack, or treat.
While eating more kiwis may be beneficial for your gut health, Dr. Rao stresses the importance of “eating the rainbow” when it comes to these fiber-rich foods. “Your gut microbiome will function best when you eat a wide range of plant foods,” she says. “If your dishes look colorful, you are doing it correctly!”
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