Eating is an essential part of life, but it can also be challenging if you are watching your weight. Preparing healthy and calorie-friendly meals can be an arduous task for anyone who is concerned about their weight.
However, while paying close attention to the calorie content of your meals, it is equally important to ensure that the food you eat can be effectively digested by your body.
Digestion is the process by which the food that we eat is broken down into smaller parts to be absorbed by our body.
The process entails a combination of physical and chemical processes that can be affected by multiple factors such as diet, age, and lifestyle.
If you are looking to take your digestion to the next level and keep an eye on your calorie intake at the same time, here’s an introduction to some calorie-friendly foods that can aid digestion:.
Foods rich in fiber
Fiber is a type of carbohydrate that your body can’t digest. However, it helps to promote bowel regularity and can reduce the risk of digestive ailments like diverticulitis.
Foods rich in fiber include fruits and vegetables, whole grain bread, and beans.
When it comes to baking, replacing the regular flour with wholewheat flour can add fiber to your meal. Also, adding whole vegetables and nuts as a snack will not only keep you satiated, but they also enhance your digestion.
Lean protein
Protein is a vital nutrient that ensures the development and maintenance of our body tissues. It is also beneficial to the digestive system.
Lean protein sources like chicken, fish, and turkey have a high percentage of complete protein and are easily digestible.
However, it is crucial to note that the calorie content of some protein sources can be off the charts, such as red meats. Therefore, it is essential to aim for a balanced diet to maintain a healthy digestive system and weight.
: Probiotics
Probiotics are live bacteria and yeasts that are beneficial to the gut. They’re found in specific fermented foods like yogurt, kefir, kimchi, and sauerkraut.
When you consume probiotics-rich foods, the good bacteria in your body aid in breaking down food particles, reducing inflammation and maintaining a healthy balance of bacteria in the digestive tract.
: Leafy greens
Leafy greens like kale, spinach, collards, and Swiss chard are low in calories and packed with nutrients that boost a healthy digestive system.
They contain healthy vitamins and nutrients that protect the digestive lining, reduce inflammation, and improve gut diversity.
You can add leafy greens to salads, smoothies, curry, or cook with other vegetables to balance the flavors.
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Whole grains
Whole grains like millet, barley, oats, and quinoa are high in fiber and rich in nutrients, including folate, iron, magnesium, and selenium.
Eating whole grains can help you feel full longer, maintaining regularity, and reducing inflammation in the digestive tract.
You can substitute white rice with brown rice, white bread with whole grain bread, and try quinoa instead of pasta.
Hydrate
Hydration is key to keep the digestive system moving. Lack of adequate fluids, especially water, can lead to constipation and other digestive disorders.
Aim to drink at least eight to ten glasses of water per day, consume fresh fruit and vegetable juices, green tea, and unsweetened herbal teas to boost hydration and electrolytes in your body.
Small and frequent meals
The frequency and size of your meals can impact your digestive system. Eating smaller amounts of food more often can help to avoid constipation and indigestion that go hand in hand with large meals.
It is essential to distribute meals throughout the day, which can help to maintain stable blood sugar levels and avoid overloading your digestive system with a large amount of food at once.
Chew your food well
Digestion starts in the mouth when you break down food into tiny pieces by chewing. Chewing activates the release of digestive enzymes from the pancreas and helps the stomach to take on larger pieces of food.
Be mindful of the way you chew and take your time to chew your food well before swallowing. Easy to digest the food into smaller sizes it will make the digestion process smoother and more efficient.
Avoid processed foods
Processed food, like junk food, fast food, and pre-packaged snacks, is often high in calories but low in nutrients.
These foods are typically loaded with preservatives, sugar, and unhealthy fats that require more energy and time for the digestive system to break down.
Include natural and fresh foods in your diet instead of processed food, and Your gut will thank you.
Avoid Carbonated Beverages
Carbonated beverage like soda can be refreshing, but drinking them can lead to bloating, belching, and discomfort. Carbonation can increase your risk of gastric reflux, cause dehydration, and decrease nutrient absorption.
If you want to stay hydrated, consider consuming water, fresh fruit juices or unsweetened herbal teas instead of carbonated beverages.
Conclusion
It is essential to keep an eye on your calorie intake while at the same time ensuring that you adopt a diet that supports digestive health.
Eating the right foods that promote efficient digestion, hydration, and consistency in small amounts regularly can help maintain digestive health and promote a healthy weight and lifestyle.
