Director of Sports Nutrition, University of California at Davis (NAPSA)—Most people don’t digestive health is improved by promoting more regular bowel movements. Also, the absorption of certain nutrients, such as calcium, is boosted with inulin as part of give their digestive tract the attention it deserves. Digestive health, however, is vital to day-to-day well-being and plays a keyrole in long- term health. Studies show that a properly functioning GI tract ensures optimal absorption of nutrients into the body and the timely elimination of unwanted waste and harmful compounds such as carcinogens. Since the intestines produce protective immune substances, researchers are also beginning to understand the value of a healthy digestive system in boosting immunefunction. When it comes to promoting digestive health, what you eat is top of the list. Here are five musteat foods to keep your digestive health in good form. 1. High-fiber breakfast cereal. Bran flakes and the like are packed with insoluble fiber, the type that bulks up in yourintesti- nal tract by holding water. This eases the passage of waste and helps prevent constipation. Not only do you feel more comfortable = Fs: iN k & X \ : \Nid a Ye \e ~ eating foods regularly with live beneficial bacteria (called probi- otics) not only helps promote good digestion but helps boost the immune system. The digestive tract contains 70 percent of the body’s immune system, andif populated with harmful bacteria, the body becomes more prone to infec- tions. When shopping for yogurt and kefir, look for live active cul- tures listed on the label. Aim for eating a one-cup serving daily, which also supplies about 30 percent of your calcium needs. Also reach for other foods with added probiotics such as Attune wellness day to day, but avoiding constipation also means lessening your bars, Vive breakfast cereal and certain cheeses if your intake of yogurt is limited. Look on the package label for bacteria names In the long term, you may even dophilus and Bifidobacterium lac- Select cereals that supply at least six or more grams of fiber per serving. Top off your bowl with strains that help keep your digestive health optimal. risk for developing hemorrhoids. lower your risk for colon cancer. fresh fruit for added nutrition and even morefiber. 2. Kefir (liquid-style yogurt) and yogurt. These fermented dairy products contain live beneficial bacteria that help establish a friendly bacterial colony in your intestinal tract. Studies show that that include Lactobacillus aci- tis, which are healthy bacteria the diet. Use onions in soups, stews, stir-fries and egg dishes. Fresh, frozen and even freeze- dried onionsall contain inulin. 4. Beans. Whether black, white, navy, pinto or kidney, these powerhouse foods should make a regular appearance in your diet for excellent digestive health. Beansare not only a super source of insoluble fiber but also of the soluble type, which has many health benefits as well. Soluble fiber helps control the rate that stomach contents empty into the intestinal tract, which in turn aids the rate of nutrient delivery into your body. Research on soluble fiber suggests this steadier flow of nutrients may help control diabetes and other chronic ailments. Use canned beansover salads and in burritos, soups and casseroles. 5. Water. Your digestive tract needs ample fluid throughout the day for optimal digestive health. Each day, about sevenliters of flu- ids are used to mix with the food you eat during the digestive process. This allows the nutrients from your food to make their way into the circulation to be used by the body. Also, along with fiber, fluids, both with meals and in 3. Onions. This savory veg- between, help move food through the intestines. Aim for 10 to 14 obscure ones such as chicory root and Jerusalem artichokes, sup- more during the warmer months, as several additional cups offluid serves as “food” for the healthy you may find you can keep your etable, along with a few more plies a type of fiber called inulin. Referred to as a “prebiotic,” inulin bacteria in your intestinal tract. Studies with inulin show that cups of fluids throughout the day, maybe lost to perspiration. Keep these tips in mind and digestive system in good working orderfor a longer, healthierlife.
