There are plenty of reasons to eat vegetables - they are a major source of vitamins and minerals, and are an essential part of every diet. Among the benefits of eating vegetables is that they can support your digestive health. Let’s find out which vegetables can help improve digestion.
Top nutrients to support digestion
Here are some of the nutrients that can help promote digestive health which we can find in vegetables:
Zinc may help protect against disorders of the gastrointestinal tract, while a deficiency of this mineral is related to the development of gastrointestinal disorders (1). This mineral also helps our body digest and absorb nutrients.
Probiotics is the umbrella term for all the good bacteria and other microorganisms that can be found in our body. These support healthy digestive system function by helping our body absorb nutrients, fight off bad bacteria, and also produce essential vitamins such as vitamin K and biotin (2).
Cucumin is known for its powerful antioxidative and anti-inflammatory properties (3). It can also aid in digestion and maintain our digestive system health.
The best vegetables for digestion
Now that we’ve seen the nutrients needed for digestion, here are some vegetables that may help address any of your digestion woes. There are other vegetables that can help support the digestive process, but these are our top picks:
Sweet potatoes contain soluble fibre, which helps increase the good bacteria in your gut (3). They also contain potassium, which is often lost when one suffers digestive problems.
Fermented cabbages, like the sort found in kimchi and sauerkraut, contain probiotics and zinc, making them a good addition to the list of best vegetables for digestion.
Kimchi is made from fermented cabbages. It contains high amounts of probiotics and zinc, making it a superfood if you’re feeling a bit under the weather from digestive problems.
Just like kimchi, sauerkraut is made from fermented cabbages. It contains healthy amounts of probiotics and zinc, making it a good addition to your diet when eating the best vegetables for digestion.
Fun fact: there’s almost 2 mg of zinc for every cup of green peas (5). Peas are also high in fibre which can help stimulate the growth and health of gut flora in your large intestine.
Leafy green vegetables such as kale also contain plenty of fibre, which supports a healthier balance of good bacteria in the gut (4). Fibre, together with sufficient fluid intake, also moves easily and quickly through your digestive tract. This makes a high-fibre diet important to maintaining gut health (6). Leafy greens also contain important nutrients, like vitamin C, folate, vitamin K, and vitamin A.
Eating a variety of vegetables is a great way to improve a balanced diet and support your digestive health. But if you can’t consume all the nutrients you need from a healthy diet alone, supplementation can work well alongside your daily diet plan.
If you want to consider supplementation, Vitable Vitamins has a personalised vitamin subscription box that comes with vitamin delivery to anywhere in Australia. Pair these alongside a healthy diet and lifestyle, you can ensure that you receive the right support for digestion health and beyond.
Find out more about other areas that the above supplements can help you with:
*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.
- Skrovanek, S., DiGuilio K., et. al., Zinc and gastrointestinal disease. World Journal of Gastrointestinal Pathophysiology. (November 15, 2014). Accessed November 17 from. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4231515/
- Probiotics (n.d.). Accessed November 9, 2021 from https://my.clevelandclinic.org/health/articles/14598-probiotics
- OPA Cancer Charity. 11 foods that are easy to digest (n.d.). Accessed Dec 17 2021 from https://opa.org.uk/11-foods-that-are-easy-to-digest/
- John Hopkins Medicine. 5 Foods to Improve Your Digestion (n.d.). Accessed December 17, 2021 from https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-foods-to-improve-your-digestion
- 10 Foods High in Zinc (n.d.), Accessed November 9, 2021 from https://coach.nine.com.au/diet/high-zinc-food-sources/2bc46331-6563-4bbe-93c7-c40826562f15#9
- Mayo Clinic. Chart of high-fiber foods (January 5, 2021). Accessed December 17, 2021 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948