Many people feel nonspecific digestive discomfort, such as bloating, pain after meals, heaviness, great digestion or constipation.
Once a pathology that originates it is ruled out, such as intolerances or dysfunctions in the digestive system, the cause is usually as simple and as easy to avoid as bad habits. Stress, lack of exercise or improper eating can lead to our digestive system not working properly. If this situation persists there will be less use of the nutrients we eat, so it could end up affecting our health.
Digestive health is in our hands
With these simple tips, you will see how your digestive comfort improves.
Take your time: Eat slowly and chew food well. Often, when we eat in a hurry we swallow air that passes into our digestive system causing bloating and flatulence. The technique of “ mindful eating ” is very useful to become aware of what we are doing: Move your computer or mobile from the table and focus your attention only on food, savor every bite and listen to your stomach, you will feel more easily the messages he sends you.
Practice exercise on a regular basis. Physical activity activates blood circulation and also that of the digestive system and thus is more efficient. Something as affordable as walking 30 minutes every day will help you a lot.
A good diet is a key
- The diet should be complete and balanced, the Mediterranean diet would be a good pattern to follow: rich in fruits and vegetables, preferably whole grains, legumes, more fish and less meat, fermented dairy and healthy fats such as olive oil and nuts.
- The cooking you use is also important. Prioritize soft cooking with little added fat such as oven, papillote, iron, steam, sauteed … and avoid fried, batter and stews.
- Fiber-rich fruits and vegetables help us a lot to regulate intestinal transit, but especially there is a fruit that could also improve digestion. The kiwi contains actinidin, an enzyme found in the laboratory that breaks down proteins so that it could help reduce the feeling of heaviness and gastric discomfort, especially after meals rich in protein. On the other hand, due to its content in different types of fiber (pectins, cellulose, and hemicellulose), it improves digestion and intestinal rhythm. So if you take a couple of kiwis every day you will improve both digestive comfort and intestinal transit.
- Drink between 1.5 and 2 liters of water every day. Water helps fiber to fulfill its function as well as hydrate.
- Avoid fats especially saturated fats such as sausages, butter, and those added in some products such as industrial pastries.
- Cook what you eat: try to avoid processed foods, they are usually richer in fat and salt.
- Try to maintain regular meal times, so the body is more efficient.
- It is preferable to make between 4 and 5 meals a day less copious and thus digestion is facilitated. If we eat a lot at once the body has to do overexertion to digest everything.