Constipation, bloating, heartburn… Digestion is often a source of “small problems” that can turn out to be uncomfortable or even disabling if they are frequent. That is why we give you some advice to make your bowel movement easier and to adopt better eating habits.

Chewing food well

Eating is not just about swallowing everything whole! To digest well, you must first chew well. In fact, chewing makes the work of the stomach and intestines easier by grinding the food, soaking it with saliva, and breaking it down. Thus, well-chewed foods, reduced into very small pieces and well mixed with saliva, will allow the stomach to produce less gastric juice and ensure better intestinal transit.

Taking your time at the table

Meals should be a moment of relaxation and a break during the day. Therefore, avoid eating on the run or “in a rush.” To improve your transit, it is advised to eat at the table, calmly, away from the television and any source of stress. You must take the time to enjoy your meal. Indeed, a meal swallowed quickly will not give the feeling of having eaten. Eating slowly therefore contributes to better satiety and prevents snacking during the day. https://echosip.pk/

For good digestion, you must eat slowly

The meal should last at least half an hour. It is appropriate to take a break between the starter and the main course, as well as between the main course and the dessert. If you have difficulty staying seated at the table for so long, here are some tips to “take your time”:

• cut small bites,

• put your fork down between each bite,

• bring dishes to the table gradually.

Not skipping meals

One of the keys to good digestion is not skipping meals. Depriving the body of a meal causes strong hunger cravings and encourages snacking. Moreover, if you fast, your digestive system will contract empty, causing unpleasant pain. It is therefore important to eat 3 meals per day. Breakfast being the key meal of the day, it must be substantial to fill up with energy and avoid fatigue.

Drinking plenty of water

To digest better, you should drink after the meal

Our body needs at least 1 to 2 liters of water per day to be sufficiently hydrated. For good digestion, it is better to drink outside meals. In fact, drinking too much water during a meal will dilate the stomach, which will be harder to satisfy because it is larger. It is therefore recommended to drink half an hour before the meal and wait at least one hour afterward to drink again. Sugary drinks and alcohol should be avoided as they cause abdominal bloating.

In the evening, you can opt for an herbal infusion made from mallow, anise, or verbena. These plants are known for naturally facilitating digestion, relieving stomach irritation, intestinal cramps, or bloating.

Avoiding certain foods

If you are prone to digestive problems such as heartburn or bloating, certain foods should be avoided:

• coffee, whose caffeine increases gastric acidity,

• spices such as chili, pepper, and ginger,

• alcoholic beverages, especially white wine,

• acidic foods, such as vinegar.

Also beware of fermenting foods such as onions or cabbage, which promote gas formation in the stomach and can cause bloating. They should therefore be consumed in moderation.

Exercising

Regular physical activity helps good transit

For good digestion, it is essential to regularly practice “non-violent” physical activity. Exercise strengthens the intestinal belt, tightens the intestinal muscles, and thus facilitates transit. In practice, doctors recommend half an hour of exercise per day. Fast walking, cycling, swimming, hiking—you have many choices.

For those who are truly allergic to sports, why not take short trips on foot instead of by car and take the stairs instead of the elevator?

To recover after exercise, practice yoga, sophrology, or other relaxation methods that reduce stress and anxiety, which are too often factors of digestive problems.