Daily practices that positively affect digestion - Dr Hanna Stolińska, MD, clinical dietitian

Food is the best source of energy, health, and pleasure. Unfortunately, some people are unable to fully enjoy it because they suffer from indigestion or more serious intestinal problems. Indigestion is a problem with the action of digestive juices. It manifests as bloating, heartburn, gas, and a general feeling of weakness. People who experience serious or persistent digestive problems should consult a doctor. However, in the case of mild digestive issues, a few home remedies can alleviate the discomfort.

Eat slowly, chew thoroughly

Eating quickly causes you to swallow more air. When you swallow food, there is no time for the digestive juices in your saliva to work, which increases the strain on the digestive system. Swallowing air also occurs while chewing gum.

Make sure to eat at the right times

Try not to skip meals. Because when you are very hungry and consequently eat too quickly or consume more calories to satisfy your hunger, the digestive system is more strained. Try to make breaks between meals no longer than 3-4 hours. In addition, make sure to eat dinner at least 2-3 hours before going to bed, so that the digestion process starts long before falling asleep.

Avoid cold dishes and drinks during meals

Consuming cold food and drinks during meals can reduce the effectiveness of the digestive juices and enzymes present in the body. Therefore, it is best to consume food and drinks at room temperature or even slightly warm, to ensure the proper functioning of the digestive system and the absorption of all nutrients contained in the food.

Keep stress at bay

Stress and digestive problems create a vicious cycle, in which nerves and anxiety lead to digestive discomfort, and increased digestive issues lead to increased stress. This is not good for either the mind or the body. When you feel stressed, do a yoga practice, meditation, or physical exercise. Over time, you will notice a gradual reduction in stress-related digestive problems.

Exercise

Gentle exercises can support healthy digestion. Being upright and active allows gravity to help move food through the digestive system. For example, a slow walk can relieve bloating and reduce the feeling of fullness. Abdominal exercises also help, but use them depending on the degree of pain and discomfort.

Eat more fiber

Fiber has a wide range of health benefits, from lowering cholesterol levels to reducing the risk of heart disease. It can also help improve digestion by regulating bowel movements. Opt for whole grain products (spelt bread works well for the intestines), vegetables (without onions, garlic, leeks, cauliflower, cabbage, peas, and beans - these cause bloating), fruits (without apples, pears, and plums - also due to bloating), dried fruit, seeds, defatted ground flaxseed, superfood chia seeds, psyllium husk.

Keep a food diary

Some foods and drinks cause digestive problems. These triggers may vary from person to person, and keeping a food diary can help identify the culprits. Make notes after meals, snacks, and drinks, highlighting any digestive problems. Then, try to eliminate potentially problematic foods and drinks from your diet to see if the symptoms improve.

We know that the main triggers of indigestion are processed, fatty foods, fast food dishes, fried foods, alcohol, and caffeine.

Opt for ginger

It contains volatile oil that helps relieve bloating. Add some peeled and grated ginger to a glass of water and sip it from time to time. You can also add ginger to the food you eat to enjoy a better digestive process.

Drink mint tea

Peppermint also contains an essential oil that helps improve digestion. Boil a few peppermint leaves with a glass of water and sip the warm mint tea. You can also add a few drops of edible peppermint oil to a glass of warm water to relieve indigestion. However, it is known that peppermint worsens heartburn.

Introduce figs into your diet

It is known that figs contain certain proteins that induce a natural laxative effect, which can be very useful in the case of digestive problems such as constipation. Figs can be soaked overnight and eaten in the morning. You can also drink the water in which the figs are soaked to allow bowel movements without straining the body.

Consume fennel

It contains volatile compounds that are useful in reducing bloating. Fennel seeds can be consumed right after a meal to improve digestion, or added to a glass of water and boiled to obtain a warm tea that will help soothe stomach irritation.

Simple dietary and lifestyle changes can help improve digestion if you experience occasional, frequent, or long-term digestive symptoms. Consuming a balanced diet rich in fiber, healthy fats, and nutrients is the first step toward good digestion. Practices such as mindful eating, stress reduction, and exercise can also be very beneficial. Finally, changing habits that may affect digestion – such as smoking, drinking alcohol, and eating late – can also help alleviate symptoms.