Digestion is one of those things that people really take for granted, especially in an era where seemingly everything is processed and we’re all eating on the run. Because of this, more than one-third of people in the United States alone are suffering from daily digestive issues, many of which can be resolved by a change in diet. If you want to focus on your digestive health and start feeling better every day, here are five delicious meal ideas that will leave you satisfied.
Yogurt has a multitude of benefits. It’s high in calcium, contains gut-healthy probiotics and the Greek variety is packed full of protein. Whether you’re eating yogurt by itself as a snack, or used as an ingredient within a dish, yogurt is a tasty and digestion-friendly addition to your diet. Tzatziki is a fabulous sauce that uses yogurt as the main ingredient. To make it, dice up some peeled cucumber, chop up some dill mint, grate some garlic, then mix it all together with olive oil, salt, lemon juice, and plain Greek yogurt.
Of all the fish you can eat, salmon is widely known to offer some of the best benefits to your health, especially your gut health. Not to mention, it’s a rather versatile protein addition to your meals. So how does salmon improve gut health? Salmon contains omega-3 fatty acids that help to reduce inflammation within your body and can alleviate symptoms of common digestive problems you may suffer from. A simple way to enjoy salmon is to season it with salt, black pepper, blackening seasoning, and paprika. Then cook it skin side down in a pan with melted butter, honey, Sriracha, minced, lemon juice, garlic, soy sauce, and olive oil, finishing it in the broiler to achieve caramelization and cook it through.
Have you ever wondered why we’re quick to reach for a ginger ale when our stomachs are upset? Ginger contains anti-inflammatory compounds that help ease stomach upset and aid in digestion. The variety of ways ginger can be consumed and added to your beverages and meals make it easy to include the gut-healthy root, in moderation of course. Ginger is delicious alongside sushi, grated, or ground up and added to a plethora of Asian dishes, and even fragrant baked goods.
Whole grains are an important part of a balanced diet. They are also helpful in aiding healthy digestion. Whole-grain pastas are a yummy alternative to regular pasta. You can cook up a nice homemade pasta sauce with onion, garlic, and even zucchini, added in, then toss it all together with your whole-grain pasta and top it all with a nice helping of parmesan, and a drizzle of olive oil.
Quinoa is one of those trendier foods that people have been finding out about because of the fantastic health benefits it comes with. One of those benefits is promoting digestive health thanks to the high amounts of fiber and protein in each serving. Black beans also fall in this category, which is why so many are mixing the two together for bowls that won’t break the bank while also offering up fiber and protein without needing the red meat. If you’re feeling a little adventurous, you can also throw in other ingredients like tomatoes and potatoes to bulk things up a bit.