Dates combined with walnuts, dark chocolate mixed with nuts, apples with honey and cinnamon, yogurt with berries are four snacks suggested by digestive experts to help keep the intestines and liver healthy.
Most people think that the best food for digestion is bland bowls of boiled vegetables or sipping warm water all day. But Dr. Sethi, an Indian gastroenterologist who regularly treats problems related to the intestines and liver, has a very different perspective.
Here are four of his favorite snacks to keep your gut healthy and boost your liver health:Dates and walnuts
Dates are known as "nature's candy", while walnuts are "brain food".
In fact, both act as “healers” within the digestive system. Dates are rich in soluble fiber, which acts like a broom to gently clean the intestines while feeding beneficial bacteria.
When combined with walnuts, which are rich in anti-inflammatory omega-3 fatty acids, they make a great snack that soothes irritated gut lining.
Nuts mixed with dark chocolate
Vitamin C combined with dark chocolate may sound strange, but it was a deliberate choice by Dr. Sethi.
Almonds and pistachios contain a good amount of vitamin C. Pair them with 70% (or higher) dark chocolate for a mild synergistic effect.
Antioxidants in chocolate help the body absorb nutrients from nuts better. At the same time, flavonoids in chocolate support the liver's detoxification processes.
This dish not only boosts energy but also reduces oxidative stress, the root cause of slow digestion, bloating and clogged liver function.
Apple with honey and cinnamon
Apples are a common fruit but when combined with a little warm cinnamon powder and raw honey, they have medicinal properties.
Cinnamon contains cinnamaldehyde, a compound that can balance gut bacteria and regulate blood sugar levels. Raw honey, when consumed in moderation, acts as a natural prebiotic, helping to feed the beneficial bacteria in the gut.
Yogurt with berries
Yogurt is recommended to be consumed regularly because it contains probiotics. But eating yogurt alone is not enough, according to Dr. Sethi. Beneficial bacteria need a lot of "food" to grow.
Berries, especially blueberries and raspberries, are rich in polyphenols. These act as fertilizer for the probiotics in yogurt, helping them thrive and colonize the gut.
This combination makes for a balanced snack that soothes the stomach and boosts the immune system. It’s also gentle on the liver, especially when made with homemade, sugar-free yogurt.