ARTICLE 2

Digestive health is influenced by many factors, including the foods we eat, hydration, physical activity, sleep, stress, and individual health conditions.

There is no single food that can «fix» digestion. However, a varied diet containing fiber-rich plant foods can support a healthy digestive system.

1. Oats

Oats are a source of dietary fiber and can be an easy addition to breakfast. Try combining oats with berries, nuts, seeds, or yogurt.

2. Berries

Berries provide fiber and a variety of plant compounds. Fresh or frozen berries can be added to oatmeal, yogurt, or smoothies.

3. Lentils

Lentils are rich in dietary fiber and plant protein. They can be used in soups, salads, stews, or grain bowls.

4. Chickpeas

Chickpeas are another versatile source of fiber and plant protein. Add them to salads, soups, or roasted vegetable dishes.

5. Vegetables

Vegetables provide fiber, vitamins, minerals, and other beneficial plant compounds. Increasing vegetable variety can help diversify your diet.

6. Nuts and Seeds

Nuts and seeds provide fiber, unsaturated fats, and other nutrients. A small portion can be added to breakfast, salads, or snacks.

7. Whole Grains

Whole grains such as oats, whole-grain bread, and brown rice can contribute dietary fiber to the diet.

WHO recommends obtaining carbohydrates primarily from whole grains, vegetables, fruits, and pulses. (Всемирная организация здравоохранения)

Don’t Forget Hydration

Fiber works as part of an overall healthy dietary pattern. Adequate fluid intake is also important, although individual fluid needs vary.

When Should You Seek Professional Advice?

Persistent digestive symptoms should not simply be treated by changing foods. Symptoms such as ongoing abdominal pain, unexplained weight loss, persistent diarrhea or constipation, blood in the stool, or other concerning changes should be discussed with an appropriate healthcare professional.

NutriWise Approach

At NutriWise, we focus on individualized nutrition rather than one-size-fits-all food lists.

Discover practical, evidence-based nutrition guidance with NutriWise.