Lo que se suele mencionar — para cómo quieres sentirte.

Carbohidratos vegetales que el cuerpo no digiere por completo. Uno de los nutrientes más establecidos en relación con la digestión y la salud intestinal.

LentejasAlimento

Una legumbre rica en fibra, potasio y magnesio.

Semillas de chíaAlimento

Semillas diminutas ricas en fibra soluble, omega-3 vegetal (ALA) y minerales.

YogurAlimento

Lácteo fermentado que aporta cultivos vivos y proteína.

KimchiAlimento

Verduras fermentadas coreanas que aportan cultivos vivos y fibra.

Comer dentro de una ventana de 8 horas y ayunar las 16 restantes. Se suele mencionar en relación con el peso y la energía; los ensayos hasta ahora muestran efectos modestos, debidos sobre todo a comer menos.

Microorganismos vivos presentes en alimentos fermentados como el yogur, el kimchi y el natto. Se suelen mencionar en relación con la salud intestinal; los efectos parecen depender de la cepa.

AlcachofaAlimento

Botón floral comestible que se come cocido. Fuente dietética de fibra, folato y la fibra fructano inulina.

Alga mozukuAlimento

A fine, stringy brown seaweed popular in Okinawa, usually served in vinegar as もずく酢; like other seaweeds it carries dietary fiber and iodine.

Arroz multicerealAlimento

A blend of assorted whole grains and seeds (such as barley, millet, and beans) cooked together with or in place of white rice; it adds dietary fiber and magnesium to the meal.

Bebida coreana de arroz dulceBebida

A traditional Korean sweet rice drink made by steeping cooked rice in malted-barley water so the malt enzymes convert the starch to sugar, served chilled with floating rice grains; a mildly sweet after-meal beverage.

A supplement form of betaine hydrochloride, which combines betaine (trimethylglycine) with hydrochloric acid; used as a source of stomach acid in digestive supplements. Distinct from betaine anhydrous (TMG). Taken as capsules or tablets, usually with meals.

A supplement providing ox bile, a dried preparation of bile salts from cattle; used as a source of bile acids in digestive supplements, particularly for the digestion of fats. Taken as capsules or tablets with meals.

A concentrated supplement form of bromelain, a group of protein-digesting (proteolytic) enzymes from the pineapple plant (Ananas comosus). Taken as tablets or capsules, sometimes enteric-coated.

Cebada perlada (mochi)Alimento

Pearled waxy ('mochi') barley, cooked and mixed into rice; it is notably rich in the soluble fiber beta-glucan along with other dietary fiber and magnesium.

Cerveza de jengibre (sin alcohol)Bebida

A sweet, spicy carbonated drink brewed or flavored with fresh ginger — sharper and more peppery than ginger ale; the non-alcoholic version is sold as a soft drink and used as a cocktail mixer.

Ciruelas pasasAlimento

Dried plums, dark and soft with a rich sweetness, eaten as a snack or stewed; they carry dietary fiber, the sugar-alcohol sorbitol, potassium, and vitamin K, and are widely discussed in relation to digestion.

Cúrcuma de Java (temulawak)Alimento

Temulawak (Curcuma zanthorrhiza), Indonesia's flagship rhizome, a distinct species from common turmeric (Curcuma longa); used fresh, dried, or as a powder in jamu and capsules. It carries curcumin along with its own aromatic constituent xanthorrhizol.

A supplement form of indigestible (resistant) dextrin, a soluble dietary fiber made from starch, sold as a powder to add to foods and drinks; a common product in Japan.

EspárragosAlimento

Tallo verde de temporada primaveral. Fuente dietética de folato, vitamina K y la fibra fructano inulina.

A supplement form of glucomannan, a soluble dietary fiber obtained from the root of konjac (Amorphophallus konjac). Taken as capsules or powder.

Hongo blanco (tremella)Alimento

Snow fungus (tremella / white fungus / 白きくらげ), a frilly, translucent gelatinous mushroom used in East-Asian sweet soups and desserts; prized for its soft texture, it carries dietary fiber and gel-forming polysaccharides.

JengibreAlimento

Un rizoma picante usado fresco o seco. Fuente de los compuestos vegetales gingerol y shogaol.

A concentrated supplement form of ginger (Zingiber officinale) root — the same plant used as a cooking spice — standardized and taken as capsules or tablets; a source of the pungent compounds gingerols. Distinct from ginger used as a food or tea.

Lágrimas de Job (coix)Alimento

Job's tears (coix seed / adlay), a chewy pearl-like cereal grain used across East Asia in porridge and rice blends and also roasted into a tea (ハトムギ茶 / 율무차); it carries dietary fiber and plant protein.

Mekabu (wakame)Alimento

The frilly sporophyll at the base of the wakame seaweed plant, finely chopped to a sticky texture and eaten as a side dish; like other seaweeds it carries dietary fiber and iodine.

mentaAlimento

A cool, aromatic herb (peppermint and spearmint) used fresh in dishes and teas; contains vitamin A and plant polyphenols.

A supplement providing papain, a protein-digesting (proteolytic) enzyme obtained from the latex of the unripe papaya fruit (Carica papaya). Taken as tablets or capsules.

PapayaAlimento

Fruta tropical suave de pulpa anaranjada. Fuente dietética de vitamina C, betacaroteno y la enzima papaína.

PiñaAlimento

Fruta tropical de pulpa agridulce. Fuente dietética de vitamina C, manganeso y la enzima bromelina.

Ponche coreano de canelaBebida

A traditional Korean cold punch simmered from cinnamon and ginger, sweetened and garnished with dried persimmon and pine nuts; a spiced after-meal drink that carries polyphenols from the cinnamon and ginger.

A supplement made from psyllium husk, the seed husk of Plantago ovata, a source of soluble dietary fiber. Mixed into water or taken as capsules.

Semillas de linoAlimento

Semillas pequeñas que suelen molerse antes de usarse. Fuente dietética de ácido alfa-linolénico (una grasa omega-3 vegetal), fibra y lignanos.

Té de alcachofaBebida

A Vietnamese herbal tea from Da Lat brewed from the leaf, flower, and stem of the artichoke plant (Cynara); dark and mildly bitter, it is traditionally taken as a cooling everyday tea. A distinct deliberate-intake form from the artichoke eaten as a vegetable; it carries plant polyphenols.

Té de bardanaBebida

A caffeine-free tea made from roasted burdock root; it carries chlorogenic acid from the root.