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Digestion is the process during which body performs many steps to breakdown the food and extract the nutrients like vitamins, minerals, fats, proteins and calories that is required in the body and finally clean sweep the rest. Over eating or unnecessary eating makes the digestion difficult and thus cause the digestion issue and inconvenience in the body. 

Due to digestion issue, one can experience many symptoms, which might be harmless but uncomfortable. Some of them includes

• Diarrhea
• Bloating
• Gas
• Stomach upset
• Nausea or vomiting

The U.S. federal guidelines on diet suggest that all Americans of age 2 years and older eat a variety of healthy foods, balancing calories ingested with physical activity. Suggested foods include:

• Fat-free or low-fat milk and milk products
• Fruits, vegetables, unsalted nuts and seeds, and whole grains
• Lean meats, poultry, seafood, beans and peas, soy products, and eggs

Fiber

According to the American Academy of Nutrition and Dietetics, the  recommended fiber diet that women should get is 25 grams and for men get 38 grams. High-fiber foods include Apple with skin, Baked beans, Barley, Black beans, Bran flakes, Broccoli, Green beans and peas, Lentils, Pear with skin, Raspberries, Whole wheat spaghetti etc. 

Yogurt

It provides healthy bacteria that live inside our digestive tract that helps in digestion. Yogurt with live cultures and other foods that contain probiotics build up that positive population.

Fish Oil

It helps to digest food faster. It is beneficial for both digestive tract as well as for heart. Adding fatty fish like salmon, tuna, and mackerel in your diet, all good foods for digestion.

Ginger 

Food containing ginger like ginger teas, candies, or supplements are good for digestion and is a proven and popular natural digestive aid among pregnant women. According to the research, it speed up the process of digestion i.e. it helps to move the from stomach into the upper small intestine.

Peppermint

It is another herb which may help ease indigestion and some of the symptoms of IBS (irritable bowel syndrome) and relaxing the bowels. It can be taken in tea or as a supplement.

Fennel

It contains antispasmodic that relaxes the smooth muscles in the digestive tract. It also reduces many digestive symptoms like bloating, flatulence and cramping, as published in study. 

The Bottom Line

In today’s life, digestive problems are common and becoming more challenging. Keeping proper diet may be helpful in easing such uncomfortable symptoms. Many foods like fiber-rich food, vegetables etc. play important role in digestion. It is also advisable to take proper care in diet, to avoid any uncomfortable situation.