Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
What to eat for smooth digestion
Why gentle nourishment matter or your gut
A healthy digestive system is one the strongest foundations for overall health yet it’s something many people start paying attention to only when our gut health begins with discomfort with constipation, bloating and irregular bowel movements.
In reality your gut health thrives when it gets gentle nourishment every single day with right amount of smooth digestion foods that should guide and tested planned diet.
Nutrients like fiber keep our digestion system active and when I said fiber doesn’t mean you can eat it without balancing it other foods for digestion but under the guidance and with proper hydration and where water ensures everything moves smoothly through the intestine.
A healthy gut starts with simple, daily choices
Digestive discomfort – gas, bloating, constipation, acidity and IBS often begin silently. Often people blame it is due to my “weak digestion” really?
We simply need two things for digestive system health to work smoothly which fiber and hydration that are the foundation nutrients that keep our intestine moving, support beneficial gut bacteria which prevent and build-up of toxins in our stomach.
When we enter our 20s and 30s day to day stress, less physical activity and lack of nutrients gradually slow down digestion which result – sluggish metabolism, hard stools, dehydration.
Why high fiber food is essential for smooth digestion
Fiber is one of simplest and powerful nutrients for digestive health. It works like a natural internal cleanser which support bowel movement, improve gut bacteria, and prevent digestive discomfort. But today most of us consume far less fiber than their body needs.
How fiber supports your gut
- Adds Bulk To Stool – High fiber food for digestion absorbs water and increase stool size, making bowel movements that easier and more comfortable which reduces straining and naturally clean digestive tract.
- Keep You Regular – Fiber help your intestine to move rhythmically that prevent constipation a sluggish digestion where regular intake keeps our bowel habits smooth and predictable.
- Feeds Good Gut Bacteria – Prebiotic food for gut fiber acts as food for healthy gut bacteria when all these microbes thrive digestion improves; immunity get more strengthens and inflammation reduces naturally.
- Controls Acidity & Bloating – The right amount of fiber stabilize digestion reducing excess gas formation in stomach and minimizing discomfort while sitting and sleeping. It also helps to maintain a balanced gut environment which lower acidity.
Best high fiber foods to include daily
- Oats
- Whole Fruits
- Green Veggies
- Millets
- Legumes
- Nuts
- Seeds
Why hydration matters for healthy digestive system
- Softens Stool Naturally
Hydrating foods for digestion keeps your stool soft and moist so it can easily pass without hurting and creating unnecessary pressure by proper hydration you can simply reduce you most digestive problems. - Helps Fiber Do Its Job
Fiber needs water to expand and move smoothly through the small and large intestine without enough hydration even a high fiber diet can bring any big change. - Prevents Acidity & Heartburn
Drinking enough water reduces concentration of stomach acid that supports smoother digestion, which reduce the change of acid reflux or burning sensation after meals.
If you feel disgust to drink water, there are better replacement that will help you to drink more without having water glass.
- Coconut water
- Cucumber
- Buttermilk
- Watermelon
- Soups
- Broths
- Herbal teas
- Lemon water
Best foods for gently digestion & healthy bowel movements
- Cucumber
This is perfect combination of soluble fiber and water content and gut friendly food helping for soft stool reduces acidity which gentle support digestion without causing bloating. - Papaya
One of the best foods for constipation relief which contains papain good for digestive enzymes that breaks which break down proteins and improves gut motility. Which prevents constipation and eases stomach heaviness. - Berries
High fiber fruits like strawberries, blueberries and raspberries provide soluble fiber rich and antioxidant loaded that feeds good gut bacteria which is good for bowel movements that reduce inflammation inside the digestive tract. - Ripe Banana
Gently on the stomach contains pectin a natural fiber that regulates digestion which firms up stool which calm an irritated stomach and restore electrolytes. - Carrots
Soft fiber for easy digestion it forms a soft get and promotes smooth waste movement through the intestine.
Foods that can slow digestion cause bloating
1. Fried & Oily Foods – Greasy food slow down digestive system, and it became hard sit after heavy fried and oily food which create unnecessary gas, acidity and sluggish bowel movements.
2. Refined Flour – Maida low in dietary fiber based foods that slow gut movement that often lead to constipation because they natural lack fiber content.
- Excess sugar
- Processed foods
- Carbonated drinks
- Excess caffeine
- Red meat
Simple daily habits for smoother digestion
- Walk 10 – 15 Minutes After Meals – A short walk helps to stimulate intestinal movement not for gut health but overall managing other health issues.
- Start Your Day With Warm Water – Warm water wakes up the digestive system encourages a gentle bowel movement and softens stool.
- Deep Breathing Or light Yoga – Stress on tightens gut simple breathing or yoga relaxes the digestive muscles which improves gut function.
- Maintain Regular Meal Timings – Eating at the same time daily trains you gut to digest smoothly which reduces irritation or constipation.
- Avoid Lying Down Immediately After Eating – Lying flat watching Netflix will not fix your gut health you need to wake up and take responsibility to understand how does your gut health work.
Conclusion
Supporting digestion doesn’t require changes but gentle nourishment and consistent habits by choosing high fiber foods that staying well – hydrated which adding gut – friendly ingredients to your daily routine, help your digestive system work the way that meant to smoothly, comfortably and naturally.
You don’t believe but simple lifestyle tips and eating with mindfulness that balanced hydration can bring big improvements in bowel health with the right foods and simple habits and anyone can achieve a lighter, cleaner and more energized digestive flow.
Fiber adds bulk in waste stool to it can easily pass through small and long intestine without creating discomfort which fix overall digestive health if it can pass easily.
Most adults body require 25 –30 grams of fiber per day but many get much less that create stomach discomfort.
Water is supporting element which help to full the fiber substance so it can work effectively and smoothens bowel movement.
Yes, fruits like papaya, banana, pear and oranges contain natural fiber but by hydration that support bowel regularities.
You can start drinking with coconut water and jeera water to enhance the functioning of digestive system.
Our Recipes
Breakfast Recipes
Breakfast Recipes
Breakfast Recipes
