by Christine Pesta
It can be argued that most vegans are very health-conscious. There are those vegans for whom what they eat is not as important as what they don’t eat. However, whether your diet is vegan, or consists of meat and dairy, we’ve all had digestive trouble from time to time.
Lucky for vegans that they eat plants! Plants are the best natural medicine to help aid a myriad of complaints. Including all sorts of leafy greens, cruciferous vegetables, fruits, beans and legumes into your meals is always beneficial to your health. Of course, some provide more benefits than others, but it is always good to eat a variety of foods to receive the most you can out of your diet.
Remember, it’s always best to avoid eating too much refined or processed food. Dyes, as well as artificial sweeteners and preservatives, it goes without saying, should also be avoided. Incorporating plenty of fiber into your diet and drinking lots of water each day will also go a long way in helping your digestive system. It will, of course, benefit all of the other parts of your body to have a healthy gut.
If you are vegan, you most likely already are eating foods that benefit you but, there is no reason not to increase your intake of these foods on a daily or weekly basis. If you are thinking of switching to a vegan diet, learning which foods can benefit our health, and in what ways, is part of the fun in discovering a new way of eating.
Here are some of the best foods to eat that are easy to digest on their own, can help aid in the digestion of other foods, and/or help with your digestion overall if eaten on a regular basis.
Apples
It really is true that apples are good for you – even if you don’t eat one every day. Eating one at least 3-4 times a week can provide your body with lots of fiber. They can also aid in absorbing nutrients and protect your gut as well. While just eating an apple itself can be a wonderful experience, you might try incorporating it into a salad, or in a smoothie, to keep things interesting.
Oats
Oatmeal, oat flour, oat bread, oat milk – many of us eat oats in some way, shape or form every day. Those who don’t, should really think about upping their intake of oats. The oat is one of the best pre-biotics you can consume. Prebiotics are what stimulate the growth of the good bacteria in your gut. A versatile food, when it comes to preparing oats, there are many ways to incorporate them into breakfast, lunch, dinner, and dessert. Oatmeal is probably the quickest and easiest way to prepare this grain. The oat lends itself to either the sweet or savory, and can also be used to make smoothies and protein bars, granola, pancakes, bread, milk, and can even be used in casseroles.
Broccoli
This vegetable sometimes gets picked on by people. However, broccoli is to others, one of the best-tasting vegetables around! Raw, steamed, roasted, in a stir fry or casserole, in soup, or topping a baked potato – broccoli can be included in so many dishes that there’s no reason not to think about making this your “go-to” vegetable. Brussels sprouts, cauliflower, and cabbage are also included with broccoli as members of the cruciferous vegetable family. Broccoli contains not just lots of fiber, but also Vitamin C, Vitamin K, calcium, protein, and antioxidants. It is effective in supporting not only the digestive system, but can also benefit the colon, improve the skin, strengthen bones, and help lower blood pressure.
Beans
When one thinks to help their digestion, some may think beans might do more harm than good. The truth is, beans aid in digestion and the absorption of nutrients. While high in protein, they are not exactly low in carbohydrates, but they are lower on the glycemic index than many other foods, and they are a good choice for diabetics, in moderation, as beans don’t tend to spike blood sugar levels. Beans are also many and varied when it comes to all the types to choose from. They can be thrown into a salad, made into a soup, placed in a casserole, pie, or stew.
Papaya
There is an enzyme in papaya called papain, that helps to aid digestion and benefit the gut. Papaya can also aid the immune system as it is rich in vitamin C, K, A, and B. Lycopene can be found in papaya as well, which can decrease the risk of cancer. It can reduce the risk of diabetes and heart disease as well. For those who are diabetic, it can help to manage their blood sugar levels. Papaya can also lower the risk of high blood pressure. In fact, it is beneficial in so many ways that by including it in your diet, your digestive system will be the first to reap its rewards.
While these are some of the best foods you can eat to help your digestive system, keep in mind that there are many others. A diet plentiful in both pre-biotic and pro-biotic foods can do wonders for gut health. Also keep in mind that outside factors like stress can affect your digestive system as well, so be sure to find ways to manage your stress, get a good night’s sleep, and eat a diet rich in foods that will nourish, protect, and heal.
Christine Pesta is a writer, and the owner and Executive Editor of Live Your Life Vegan. You can follow her here, on Live Your Life Vegan, where she contributes regularly, as well as on social media.
