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Juices, Kiwis, Cabbage and Co. – 15 foods that prevent and relieve digestive problems

Almost everyone has had stomach pains and problems with the intestines – be it nausea, cramps, flatulence or other complaints. Diet itself is not always the reason, but if you eat right, you can counteract and prevent this.

For a healthy gut: These foods help with digestive problems

To support your intestinal flora and protect yourself from intestinal problems, you can use some foods:

1. Leaven against harmful bacteria

Sourdough contains a bacterium called “Lactobacillus reuteri” that has a probiotic effect. According to physician and best-selling author William Li, sourdough bread can help fight, inhibit, or kill harmful bacteria in the gut. It is also said to help against salmonella infections and reduce the risk of stomach ulcers, for example.

2. Dark chocolate for good nerves and muscles

Dark chocolate is already known to have a high magnesium content. So it is good for nerves and muscles, helps with stress and tastes great on top of that. Even iron and zinc are present in cocoa. But the digestion also benefits from the snack, because in moderation it has an anti-inflammatory effect and boosts the metabolism.

3. Cabbage for detoxification of the intestines

Although many types of cabbage are not always popular, they have a very positive effect on the intestinal flora. They reduce bad or toxin-producing gut bacteria. It doesn’t matter which type of cabbage is eaten – from broccoli or sauerkraut to Brussels sprouts and pak choi. Red cabbage made from red cabbage is often found on the plate in Franconia.

4. Juices stabilize your intestines

Juices are already known to play into the hands of the intestine: cranberry juice, pomegranate juice or grape juice can be used to stabilize and improve the intestinal wall. But beware: They contain a lot of sugar – so enjoy them in moderation.

5. Walnuts help blood vessels

The nuts contain omega-3 fatty acids and have an anti-inflammatory effect on the inner walls of our blood vessels. They can also inhibit so-called Clostridium bacteria.

6. Kiwis aid in the digestive process

They also help with the digestive process and have an antibacterial effect thanks to their many vitamins and antioxidants.

7. Artichokes really boost digestion

They feed the friendly intestinal bacteria and, as a natural prebiotic, have a nurturing effect on the intestinal flora. The daisy family is particularly rich in fiber.

8. Onions fight inflammation in the gut

The leek plant is bursting with antioxidants and stimulates your bacteria in the colon to produce healthy short-chain fatty acids.

9. Black coffee stimulates intestinal motility

With coffee you train the muscles of your small and large intestine. As a result, food pulp is transported faster. As a result, you experience less gas and constipation. And best of all: the bitter substances in the drink reduce cravings for sweets.

10. Flaxseed keeps you full for a long time and promotes regular bowel movements

The dietary fibers in flaxseed swell up in the stomach and intestines and thus keep you full for a long time. In addition, the seeds make the stool bulky and soft, thus promoting regularity.

11. Yogurt helps fight inflammatory bowel disease

Yogurt contains friendly bacteria in the form of probiotics, which can help fight inflammatory bowel disease, constipation, and diarrhea.

12. Turmeric prevents the formation of cancer cells in the intestine

The ginger plant has a preventive effect against the formation of cancer cells, which has already been proven in the laboratory. The risk of colon cancer is therefore demonstrably reduced.

13. Jerusalem artichoke stabilizes blood sugar levels

The root vegetable contains the important dietary fiber inulin (not to be confused with insulin), which stabilizes blood sugar levels and prevents cravings and diabetes.

14. Flea seed husks as a proven home remedy for constipation

The Indian flea seeds are a natural swelling agent and make the stool softer. This promotes digestion and reduces intestinal transit time.

15. Buttermilk and kefir soothe and strengthen the intestinal flora

Buttermilk and kefir contain probiotic microorganisms that can have a positive effect on your intestinal health.

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Are Kiwis Healthy? Nutritional Values, Calories and Sustainability

The fact that kiwis are healthy is mainly due to their many vitamins and nutrients. The fruit is not only delicious, but also contains few calories. You can find an overview of all the nutrients here.

Kiwis are the healthy fruits of a climbing shrub and belong to the berry family. It originally comes from China, which is why it is also called “Chinese gooseberry”.

At the beginning of the 20th century it found its way to New Zealand. Farmers there have been growing them commercially since the 1930s. But it wasn’t until the 1960s that it was named after New Zealand’s national bird, the kiwi, to boost exports.

Kiwis are healthy: vitamins and minerals

Kiwis are a popular snack because of their sour-sweet taste. But the exotic fruits also contain many vitamins and minerals (all information per 100 grams):
Vitamin C: 80 mg
Vitamin B2: 0.04 mg
Vitamin B6: 0.13 mg
Vitamin E: 0.5 mg
Potassium: 287 mg
Calcium : 27 mg
Phosphorus: 37 mg
Magnesium: 17 mg
Above all, the high vitamin C content of the fruit is remarkable. It is almost twice as high as with oranges or lemons. As a result, kiwis can strengthen our immune system particularly well. Just one and a half kiwis cover the daily requirement of 100 milligrams of vitamin C for an adult.

In addition, a 2011 study found that kiwis also contribute to a healthy sleep.

Tip: For even more extra vitamins and fiber, you can eat your kiwi with the skin on.

Nutritional values ​​of healthy kiwi

The kiwi not only contains many vitamins and minerals, it is also very low in calories. There are only around 61 kilocalories (255 kilojoules) in 100 grams of the ripe fruit.

Nutritional table for kiwi (information per 100 grams):
Calories: 61 kcal (255 kj)
Fat: 0.5g
Carbohydrates: 15 g
of which: 3 g fiber
and 9 grams of sugar
Due to their high water content, kiwis are particularly suitable as a snack. In addition, there is hardly any sugar in the kiwi. For comparison: 100 grams of bananas contain almost twice as much sugar (17.2 grams). In addition, kiwis are rich in antioxidants.

The exotic kiwis can help you lose weight due to their low calorie content. In addition, a study has confirmed that kiwis can have a positive effect on our digestion. Two kiwis a day can significantly reduce problems like constipation or gas.

How sustainable are kiwis?

In addition to China, New Zealand and Chile, the furry fruits are now increasingly being grown in Europe. Italy is now the second largest producer in the world. Kiwis also grow in Greece, France and Spain.

From October to June you can buy the exotic fruits from European cultivation. In the summer months, on the other hand, the kiwis come from tropical regions. To avoid long transport routes, you should buy kiwis from Europe.

We also recommend organic kiwis. Significantly fewer harmful pesticides are used in organic farming. You can also use the peel of the fruit and benefit from the many good ingredients.

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