Proper nutrition

Top 10 healthy foods for stomach health

The stomach is an important part of the digestive system. In the cavity of the organ, food begins to be digested due to the secreted juice with hydrochloric acid. The functioning of the secretory-muscular apparatus depends on the type of diet, while the full enrichment of the body with nutrients is impossible without normal functioning of the gastrointestinal tract. It turns out to be a vicious circle. In such a situation, you need to create balance with healthy foods for the stomach and digestion.

Top 10 foods for the stomach

Gastritis, ulcers, erosion, digestive disorders are diseases that are often provoked by improper, unbalanced diet. Often the most beneficial nutrient for the digestive tract is fiber from vegetables, herbs, fruits and berries. However, no less important elements are magnesium, zinc with sulfur, calcium, potassium, as well as the group of vitamins B, C and A. To replenish their reserves, cereals, legumes, dairy products, meat and fish are needed.

The health of the stomach is determined by the characteristics of nutrition, but the general lifestyle that a person leads affects the organ no less. If you follow a full set of rules, you will be able not only to reduce the symptoms of existing gastrointestinal diseases, but also to prevent the emergence of new problems. The incoming food will be better digested and absorbed, which will heal the body.

What to do to keep your stomach healthy:

  • get rid of addictions – alcohol, smoking;
  • establish a drinking regime – the norm per day is from 1.5-1.8 liters;
  • introduce a fractional nutrition – from 4 to 6 meals;
  • do not abuse medications, especially pills.

1. Fermented milk products (kefir, fermented baked milk, yogurt)

What are the benefits for the stomach: Relief of inflammation in the mucous membranes, as well as other tissues of the gastrointestinal tract, restoration of microflora and the fight against Helicobacter Pylori. These bacteria provoke ulcers, gastritis. The presence of probiotics, vitamins from the B group, calcium, zinc makes this product useful for the stomach.

What else is the use of the product: Normalization of energy metabolism, giving the skin and hair a healthy look, increasing general and local immunity. At the same time, bones are strengthened, the risk of vascular and heart diseases is reduced.

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Approximate norm: Optimally 200-250 ml (g) per day and up to 1.5 liters per week.

Kefir with a fat content of up to 2%

2. Lean meat (chicken, turkey, rabbit)

What are the benefits for the stomach: Prevention of inflammatory diseases. The influence is based on a large amount of meat proteins that neutralize acid in the organ cavity, if it is excreted in excess. Eliminates a group of products not only the cause, but also the symptoms of diseases (nausea, vomiting and heartburn).

What else is the use of the product: Protein for muscle growth, feeling full, helping you lose weight, strengthening bones and joints. Meat products are needed to prevent anemia, support thyroid function.

Approximate norm: Enough 3-5 times a week, in portions of 150-250 g.

Chicken breast

3. Fish (salmon, tuna, herring, cod)

What are the benefits for the stomach: Formation of healthy microflora in the coatings of the digestive tract, reducing the likelihood of developing infectious pathologies or inflammatory processes. The product is recommended for the stomach due to the supply of proteins, amino acids, Omega-3, vitamins B12 and A, sulfur, potassium to the body.

What else is the use of the product: Stabilizing blood pressure, reducing the risk of atherosclerosis by improving the lipid profile, protecting against the development of autoimmune diseases. Fish is useful for the central nervous system, thyroid gland, vision.

Approximate norm: 2-4 times per week, serving size up to 200 g.


4. Apples

What are the benefits for the stomach: Normalization of motor-evacuation functions, as well as support for the coordination of sphincters, prevention of constipation. A number of pectins and fruit acid help with this. The membranes are protected from enzymes with bacteria, the absorption of sugar is reduced due to the enveloping effect.

What else is the use of the product: Help with weight loss, lowering the proportion of bad cholesterol in the blood, regulating blood pressure and preventing diabetes. Apples have a beneficial effect on the process of cell renewal, bones and teeth, the defense system with the brain, vision, and the liver. The level of hemoglobin rises.

Approximate norm: No more than 4 medium fruits per day, up to 25 pieces per week.

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Green apples

5. Oranges

What are the benefits for the stomach: Support for organ motility, protection against bacteria and other infections in mucous membranes due to antiseptic properties. This fruit slows down the absorption of carbohydrates in the lumen of the digestive tract. The product useful for the stomach contains fiber, vitamins B and C, potassium, calcium, polyphenols.

What else is the use of the product: A beneficial effect on the heart and blood vessels, removing most of the risks for the development of urolithiasis, strengthening the body’s defenses. Fruits help in the prevention of anemia, strengthening bone tissue, and improving the skin. There is also a tonic effect.

Approximate norm: No more than 3 pieces daily, up to 20 fruits per week.


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6. Bananas

What are the benefits for the stomach: Mitigation of the symptoms of infectious diseases and relief of the inflammatory reaction of tissues, support of the functions of enzymes for digestion. The balance of microflora is restored. In fruits, fiber, a set of B vitamins, potassium, magnesium are responsible for the beneficial properties.

What else is the use of the product: Improving heart muscle health and raising hemoglobin levels, normalizing water-salt balance, alleviating bad moods and relieving stress. Bananas are useful for the central nervous system, skin, hair, kidneys.

Approximate norm: 1-2 bananas per day, and no more than 14 fruits per week.


7. Ginger

What are the benefits for the stomach: Help with dyspeptic disorders, vomiting and nausea, burning with epigastric discomfort. Ginger relieves the symptoms of inflammation in the tissues, which helps with related gastrointestinal diseases. There is a lot of magnesium, potassium, vitamins B, E and C, zinc in the product for the stomach.

What else is the use of the product: Reducing pain in muscles, joints, controlling blood sugar levels, reducing the percentage of harmful fractions of cholesterol. This vegetable has a beneficial effect on immunity, heart, brain, metabolism.

Approximate norm: Up to 10 g fresh per day, which means up to 70 g per week.


8. Broccoli

What are the benefits for the stomach: Neutralization of inflammatory processes, combating the sources of bacterial gastrointestinal infections, improving motor function and preventing constipation. Antitumor, antioxidant activity is noted in the vegetable. Lots of fiber, vitamins C, B5, B9 and A, calcium with potassium.

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What else is the use of the product: Controlling sugar with cholesterol, protecting the heart and blood vessels from destructive factors, improving the functioning of the brain. Cabbage no less affects cellular processes, metabolism and immunity.

Approximate norm: Allowed no more than 200 g per day and up to 1.5 kg per week.


9. Green peas (fresh, frozen)

What are the benefits for the stomach: Digestion toning and smooth muscle support, microflora regulation, removal of dyspeptic disorders. At the same time, peas significantly reduce the risk of developing gastrointestinal cancer. Includes stomach product proteins, B vitamins, fiber, potassium and magnesium, sulfur, zinc.

What else is the use of the product: Persistent feeling of satiety and acceleration of getting rid of extra pounds, strengthening bones, ligaments, joints, regulation of blood sugar. Peas are useful for blood vessels, the immune system, metabolism.

Approximate norm: 100-200 g of peas are enough for a day, up to 1.4 kg for a week.


10. Mint (fresh leaves, extract, tea)

What are the benefits for the stomach: Correction of digestive disorders of the gastrointestinal tract, for example, nausea, vomiting, discomfort from overeating. The analgesic and anti-inflammatory properties of mint are manifested to the maximum. Fresh leaves contain a lot of fiber, vitamins B, A and C, potassium, calcium, magnesium, zinc.

What else is the use of the product: Relief of fatigue, normalization of sleep, calming the central nervous system, improving blood circulation and preventing atherosclerosis. The usefulness of mint for the liver, kidneys, skin, teeth, as well as immunity is noted.

Approximate norm: A handful of leaves a day. If tea, then 2-3 cups.


You will need to not only include healthy foods for the stomach, but also remove unhealthy foods from the diet. First of all, these are hot spices, carbonated drinks, fried foods with smoked meats, pastries, and confectionery. If you already have gastrointestinal diseases, then it is better to exclude strong broths, conservation, marinades, citrus fruits.

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