The digestive system is an amazing, complex body system that acts as an assembly line to process food. Food travels from the mouth to the large intestine, and along the way, soaks up nutrients and breaks them down into liquids and solids. The process involves nerves, hormones, organs, bacteria, and blood, all working together in a well-timed harmony to keep the body fed and moving.

Specific parts of the body play a role in digesting food. Understanding the basic anatomy can lead to better knowledge about how food either boosts or aggravates the digestive system.

Mouth

Saliva is produced to moisten food and begin to break it down

Esophagus
Muscles work to push food down into the stomach

Stomach
Food is mixed with digestive juices to break it down more

Liver
Makes bile to digest fats and some vitamins

Gallbladder
Stores bile between meals and squeezes it into small intestines

Pancreas
Makes digestive juice that breaks down carbs, fats, and proteins

Small intestine
Makes digestive juices to complete breakdown of food, absorbs water
and other nutrients

Large intestine
Bacteria break down remaining nutrients and waste becomes stool

Yogurt is good for digestion because it contains healthy bacteria called probiotics. Here’s what you need to know about yogurt and probiotics:

• Probiotics improve digestion by ‘crowding out’ unhealthy bacteria in your gut.
• Look for yogurts with live and active cultures.
• Don’t forget to check the label for fat, sugar, and calorie content.

Fermentation is a process in which microorganisms (bacteria) change sugars into lactic acid. Because this is an active, living process, fermented foods contain easy-to-digest bacteria that are beneficial for the digestive system. Fermented foods also have probiotics. These help restore balance to your gut flora and may also help your body absorb and better use food.

Including a portion of fermented foods in your diet can aid in digestion. Here are some popular fermented foods to consider adding to your family’s menu.

• Sauerkraut
• Kefir
• Buttermilk
• Sourdough bread
• Kimchi
• Kombucha
• Tempeh
• Miso

Be aware that fermented foods may contain a lot of salt, so always check the label for the amount of salt and consider portion sizes. If you haven’t been eating fermented foods regularly, the taste may seem a bit unusual. Try different foods and in smaller portions to allow your palate to become accustomed to the new tastes.

Cruciferous vegetables are a great source of fiber, which helps relieve or prevent constipation. These vegetables also have a substance called glucosinolates, which may have anti-cancer properties. Be aware that cruciferous vegetables can also cause bloating and gas.

Examples of cruciferous vegetables include:

• Broccoli
• Brussels sprouts
• Kale
• Cauliflower
• Arugula
• Bok choy

Whole grains are a good source of fiber, and they have lots of vitamins and
minerals. Did you know that whole grains are called “whole” because they keep the entire grain kernel, the bran, the germ, and the endosperm? Whole grains cover many foods, not just bread—although that may be the most known. Those with diabetes need to be mindful of the serving size when consuming foods in this category. Examples of whole grains include:

• Whole-wheat flour
• Bulgur
• Cereals
• Breads
• Pasta
• Oatmeal
• Brown rice

Lean meats and fish are easier to digest and better for you than fatty red meats or processed meats. Fatty meats may cause heartburn and increase your risk of colorectal cancer¹. When thinking about how to improve your digestion, consider choosing plant-based proteins rather than fatty meats. Beans, nuts, lean beef, fish, and poultry can be healthy alternatives that offer plenty of creative cooking and menu options.

Fruit is a good source of fiber and helps regulate digestion. Fruit is also loaded with vitamins and minerals that help restore lost nutrients if you are experiencing digestive problems. The U.S. Department of Agriculture recommends adults eat approximately 1.5 to 2 cups of fruit each day. Seeds found in fruit can be a source of irritation, so visit with your provider about which seeds are beneficial, whether they are eaten as a supplement like chia seeds or if found naturally in fruit.

Ginger, a flowering plant with an edible root, is an important spice used widely in Asian medicine and foods for thousands of years. Ginger has medicinal properties that are known to ease an upset stomach and relieve nausea or diarrhea. Ginger is recognized as an anti-inflammatory and can be bought in many forms from fresh to dried or processed.

Why does ginger help digestion? Gingerol, a part of ginger, increases the body’s motility, or the speed at which food moves from the stomach to the small intestines. Evidence suggests ginger can relieve pregnancy-related nausea or vomiting and chemotherapy nausea.

Ginger comes in many forms. Ginger is available as fresh or dried ginger root, as a cooking spice, and in candies, teas, and capsules.

In some cases, ginger may interact with medicines or cause digestive problems, so ask your healthcare provider before using ginger regularly.

Water works with fiber to bulk up and soften stool so that it can pass easily and quickly through the digestive tract. If you aren’t well hydrated, fiber may have a harder time delivering all of its intended benefits. Dehydration can be a subtle condition, it’s not always extreme. It’s important to know the signs of dehydration:

• Feeling thirsty
• Urinating less than usual
• Seeing dark-colored urine rather than clear
• Experiencing dry skin
• Feeling dizzy or faint

See other benefits of hydration here.

Along with choosing foods that boost your digestion, try limiting some foods or ingredients that aggravate the system. The most common digestive offenders fall into these groups.

Fried foods tend to be heavy and greasy, and they’re famous for their “bad” fats that can slow down digestion.

Hot sauces, peppers, and spices can cause diarrhea and indigestion. Use sparingly or eat occasionally if spicy foods are your favorite.

Alcohol dehydrates the body and increases inflammation.

Caffeine, a stimulant, increases acidity and can cause heartburn.

Dairy products can be a bad trigger food group for people who are lactose intolerant. Otherwise, dairy products tend to cause bloating, gas, and diarrhea, even for those who can tolerate milk, cheese, and other foods.

Sources: 

1. Probiotics: Usefulness and Safety
2. Ginger
3. Fiber 
4. Hydration: Why It's So Important