Each person responds differently to the food they eat. There are those who raw and high fiber foods can be difficult to digest, while other people have difficulty digesting foods with sugars such as fructose or lactose.
Some general recommendations can help make foods easier to digest and so decrease symptoms such as gas, bloating and abdominal pain, diarrhea or constipation.
1. Cook or reheat
Heating food can help make it easier to digest. Cook meat and legumes well. In some cases, cooking helps to absorb a greater amount of nutrients, as it happens with the protein of the eggs.
Healthline shares that the way meat is prepared can also affect how easy it is to digest. Instead of frying the meat, he suggests grilling, baking, or poaching it.
Cook some fruits and vegetables, such as apples and carrots, decreases its fiber content. You can too opt for canned fruits and vegetables. Choose the canned version that has juice, not syrup, as for vegetables, go for the low sodium options.
Cooking cereals like oatmeal also makes their digestion easier.
2. Soak or germinate
In some people, legumes tend to cause bloating and gas. This is due to its fiber content and oligosaccharides. Soaking beans, chickpeas, and other legumes in water for several hours reduces oligosaccharides. Soaking or sprouting legumes can also inactivate antinutrients.
Soak your legumes in water for at least 4 hours, then rinse them, add clean water and cook them.
Soak your almonds, nuts and seeds in water during the night it helps the body break down and absorb nutrients.
Fermented foods like yogurt are probiotics that benefit your microbiota and your gut health. Other fermented probiotic products include kefir, tempeh, miso, kimchi, and sauerkraut.
The bacteria that ferment food predigest foods facilitating digestion. Pickling crucifers, carrots, cabbage, and other products makes them easier to digest.
Grinding or grinding foods like almonds, nuts, and seeds makes them easier to digest and absorb their nutrients and other beneficial components.
For example, nutrition experts recommend ground flaxseed over whole flaxseed. Mayo Clinic explains that Whole flax can pass through the intestine undigested, which means you won’t get all the benefits.
Seeking a diet that benefits the intestinal microbiota and promotes intestinal health will also promote good digestion.
Intolerances to certain foods or nutrients such as gluten may require more personalized meal plans. In these cases it is ideal to consult a doctor or nutritionist.
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