By Aaron Boike, B.S. Kinesiology, ACE Certified Personal Trainer, USECA Running Coach
It’s the Saturday after Thanksgiving, and you’re feeling a little larger than you were on Wednesday. I understand exactly how you feel. When we consume foods richer in salt and sugar, our body tends to retain excess fluid. On top of that, meat (like turkey..) just takes longer to digest than it’s plant based counterparts, sometimes up to two full days! I initially started looking into digestive aids a couple years ago when I realized that I was unable to run later in the day, after consuming a meal or two, without some digestive discomfort and bloating. What I learned really helped me improve my ability to get effective runs and workouts later in the day, and helped me feel a whole lot better after meals in general. Here are a few of my favorite foods with big digestive benefits.
Grapefruit
There is promising research that shows grapefruit helps to optimize digestion for a variety of reasons. The first and easiest to pinpoint, is the abundance of soluble fiber. This fiber, plus the large amount of water contained in a grapefruit, helps to hydrate your digestive system while getting things moving towards…well, you know. The second way that grapefruit may aid in digestion is it’s positive effect on the insulin response and regulation in the body. Insulin is the hormone that controls our blood sugar and helps to shuttle carbohydrates into our muscle and liver for storage (this is a good thing!). When insulin is working as it should, we are able to keep our blood sugar in check, have more usable energy, and reduce inflammation. The final way grapefuit likely aids in digestion is enzymes. Grapefruit contains some powerful enzymes that help the acid in the stomach to break down food particles and keep the digestive process moving. In fact, these enzymes are so powerful that many medications ask that you not eat grapefruit when you’re on them because it can interfere with their effectiveness.
Pineapple
This often forgotten about fruit contains a set of digestive enzymes called bromelain, which actually work to break proteins down into amino acids (protein building blocks that the body can use to make it’s own proteins). This means that pineapple is an excellent choice after consuming a meal high in protein, such as a turkey or steak dinner. In addition to digestive enzymes, pineapple contains a high amount of soluble fiber and water, which helps to keep the digestive process moving in your gut.
Fermented Cabbage – i.e. Saurkraut and Kimchi
Some of my personal favorites fermented foods, sauerkraut and kimchi, are absolute powerhouse foods when it comes to digestion. They have affects on almost the entire digestive process, from the stomach all the way through the lower gut. Firstly, fermented foods contain a high amount of digestive enzymes called lipases and amylases that help to break down fat and carbohydrates in the stomach the small intestine. Secondly, fermented foods contain a large dose of heathy bacteria, typically referred to as “probiotics.” These healthy bacteria help to promote a healthy and functional gut and keep digestion regular. Finally, they contain a good deal of fiber, which helps to keep digestion moving.
Ginger
Long hailed for it’s digestive benefits, this is a go to supplement for myself and my fellow ultrarunners when we’re out running a long race and experiencing indigestion. Research shows that ginger has two main attributes that make it a powerhouse for digestion. Firstly, it contains chemicals that actually encourage the stomach to contract, kickstarting the digestive process. Secondly, it contains enzymes that help to break down proteins, similar to pineapple. Ginger is also commonly used to soothe the stomach and reduce nausea.
Lemon Water
One of my favorite morning rituals is downing a 16-20 oz glass of lemon water. Anecdotally, I can tell you it leaves me feeling fresh, light, and ready to start my day (note that the coffee I follow the lemon water with may help, too!). Lemon water contains a high amount of acid and some of the same digestive enzymes found in other citrus fruits. Combine that with the big shot of hydration you’ll get from the water, and you have a digestive powerhouse. I will often follow big meals with a 16-20 oz glass of lemon water to help kickstart the digestive process. I prefer fresh squeezed lemon juice in my water, as it avoids some of the nasty preservatives you can find in the pre-squeezed variety.
Sources:
Raman, R. (2018, May 15). 12 Foods That Contain Natural Digestive Enzymes. Retrieved November 28, 2020, from https://www.healthline.com/nutrition/natural-digestive-enzymes
Wellness, P. (2020, October 20). 8 Reasons to Drink Lemon Water in the Morning. Retrieved November 28, 2020, from https://www.ecowatch.com/benefits-of-lemon-water-2608637935.html