Here are our tips for improving digestion :
– It’s important to eat in a calm environment, chewing your food well.
– Divide your meals. After a large meal, digestion is difficult. The stomach prefers smaller portions: e.g., 3 light meals + 2 balanced snacks help stabilize the amount of fatty acids entering the body and thus facilitate digestion. Eat less but more often to regulate blood sugar levels.
– Fiber is essential for the transit of food and the proper functioning of the digestive system. It is found in fruits, vegetables, legumes and seeds, and nuts.
– Pectin is a soft and soluble dietary fiber found in the skin of many fruits and vegetables. Eat them in moderation.
– Avoid certain foods that can cause digestive pain (e.g. hot spices), fatty foods that slow down digestion, non-moderate consumption of foods that cause fermentation (garlic, onions, cabbage) and promote gas in the stomach, and finally excessive lactose (cow’s milk, fermented cheeses with strong flavors).
– Do not lie down immediately after a large meal: sit or stand for about 3 hours after eating, so that the food moves down to the stomach and intestines.
– Move: physical activity promotes contractions that move food down the intestine.
SOME FACTS ABOUT OUR DIGESTION :
– What does the stomach digest?
The stomach mainly digests proteins, so its PH is acidic. The job of this organ is to pre-crush proteins to make them more easily digestible. This process takes about 2-3 hours.
– What does the small intestine digest?
It is mainly responsible for the preliminary breakdown of lipids into fatty acids, and also continues the activity of the stomach with proteins, turning them into amino acids. Plus it works with carbohydrates, turning them into glucose, etc. As a result, some of the nutrients go into the bloodstream and some go into the colon. These processes take another six to eight hours to complete.
– How does the digestion process take place in the colon?
This stage lasts about 6-8 hours, and then the digested food passes through the descending part of the colon, through the sigmoid colon, and then through the last segment, the rectum.
Our Top 10 Great Foods
Although some people are lactose intolerant or have difficulty digesting some dairy products, yogurt (especially if it is free of additives or sugar) is very well tolerated by most people.
Try starting your day with a small amount of yogurt and fruit. In addition to being gentle on the stomach, it contains calcium, protein and probiotics.
2. Chicken Breast
This is a fairly neutral product, low in fat and very versatile.
3. Brown rice
Although white rice is also easy to digest, it is low in fiber and therefore can cause constipation. Give preference to brown rice.
Most fish are fairly easy to digest, but salmon has the advantage of containing more Omega-3 fatty acids.
Rich in fiber and nutrients such as potassium and vitamin C, bananas are ideal for balancing the digestive system. But, as always, moderation must be remembered.
Yes, eggs contain cholesterol, but they are still one of the best foods for your health: easy to digest, high quality protein and plenty of minerals. The body absorbs eggs more easily when boiled.
Porridge is high in fiber, making it an easily digestible and nutritious food at the same time.
It’s high in healthy fats and fiber, so avocados are easy to digest.
9. Cooked fruits and vegetables
Raw vegetables are difficult to digest, so, it is better to eat them in a cooked form. Not overcooked, but not raw either. Asparagus, carrots, beans, zucchini, eggplant and spinach are among the foods that are best digested. Cooked, yes, but not pureed. It’s best to mash vegetables with a fork so as not to raise the glycemic index too much. If you really want to eat raw vegetables, it is better to remove the skin and seeds and grate them. Because grating vegetables on a grater does a kind of pre-digestion work.
Cooked fruit is also better digested, because their fibers soften when boiled and as a result is easier to digest. A small disadvantage is that during cooking the fruit loses some of its vitamins.
To promote good intestinal function, it is important to drink regularly: at least 8 glasses of water a day.