Bloating, constipation, heartburn, loss of appetite… digestive disorders can be difficult to live with on a daily basis. Fortunately, there are 100% natural solutions to get back on your feet. Here are 9 of them.
1. Eat more fiber
Fiber, which is found in fruits, vegetables, legumes but also cereals, plays a driving role in indigestion. It is recommended to eat an average of 30 g per day to reduce the risk of constipation or diarrhea.
There is soluble fiber, which is found in many foods, such as apples, oats, barley, or chia seeds, which help lower cholesterol levels. But also insoluble fiber (popcorn, green vegetables, whole wheat, etc.), which promote intestinal contractions to expel stool.
2. Drink plenty of water
We can never repeat it enough: water is healthy. It is considered that at least 8 glasses of water a day provide the necessary hydration to the body – but nothing prevents you from drinking more, quite the contrary. In terms of transit, moreover, water works wonders! The fiber in the intestine absorbs water, which results in softening the stool and expelling it more easily. Drinking well is therefore a way to limit the risk of constipation, but also bloating.
3. Get into the habit of eating at set times
Small kebab after the evening, at 4 a.m.; pasta carbo around 3 p.m. the next day, after a good morning; two toasts of bread and cheese late at night, because we are offbeat… Making deviations is normal, we all do it. But if you have problems with digestion, remember one thing: your digestive system loves routine. Eating at a fixed time every day (or at least as often as possible) promotes the activity of the liver, which cleanses the body. The more regular meal schedules, the better the liver works (and the better we digest).
4. Chew your food well
How many times should I chew each bite before swallowing it? According to Santé Magazine, the ideal would be between 15 and 20 times. Sounds like a lot? Yet it is one of the best ways to prepare the digestion process, which begins in your mouth. By taking the time to chew the food on your plate, you “chew the work” to your stomach, so to speak. In addition, gobbing up food facilitates the ingestion of air, and thus creates bloating
5. We avoid certain foods…
If the ideal, for good digestion, is to eat every day at a fixed time and to chew your food well, it can also be wise to pay attention to what makes up our plate. And yes, some foods are to be discarded to avoid slow and painful digestion – especially in the evening, before going to sleep.
The lactose present in dairy products, for example, is poorly assimilated by the body. Onion, on the other hand, contains fiber that the stomach does not always manage to fully digest; animal proteins in deli meats (and other meats) are very slow to digest; just like overcooked bread, soy, or too much raw vegetables.
As mentioned above, preference is therefore given to products rich in fiber, which help in the elimination of stool.
6. … and alcohol is also limited
The digestives at the end of the meal, does it work? Not really. Alcohol would even result in increased digestion, as explained in this article by our colleagues at Check News. In reality, it increases the number of calories to be absorbed, slows down transit, and increases the workload of the liver. It also causes diarrhea by attacking the intestinal walls, and in some cases causes gastric discomfort, such as bloating, gas but also ulcers. The best thing is to limit its consumption.
7. Practice a sports activity
Running, yoga, karate… doing sports helps to better digest and assimilate nutrients. For digestion to be as efficient as possible, it is recommended to favor physical exercises that solicit the abdominals – without traumatizing them – such as a digestive walk after eating, a bike ride, swimming, etc. After a meal, however, we avoid sports activities that are too intense, which could have the opposite effect to that hoped.
8. Drink lemon juice
Everything is good in lemon! If you ate very heavily the day before, lemon juice when you wake up will put you back on your feet. What for? The citric acid contained in lemon stimulates the secretion of bile in the liver (and therefore helps to digest) and the fibers of lemon facilitate intestinal transit. If you suffer from digestive disorders, mix lemon juice (preferably organic) in warm water or at room temperature, without adding sugar. Be careful, however, not to take several a day if your stomach is fragile.
9. Spare your sleep
If the night brings advice, it also allows digesting well! Going to bed at set times on weekdays, trying to sleep at least 7 hours a night, gives your digestive system a routine that will work more efficiently.
We also pay attention to the position in which we sleep: lying on our left side after a large meal facilitates the digestion process, simply because the stomach is itself on the left in our body. In this position, it has more room to start digestion, without any discomfort. This position also limits gastric reflux, as shown by a study published in the Journal of Clinical Gastroenterology and relayed by Medisite.