After a heavy meal, it can be tempting to skip a meal or change your diet to “compensate”. However, nutrition experts agree on one point: returning to a balanced eating routine is the key to regaining digestive well-being without stress. Hydration, nutrient-rich meals and moderate physical activity… Discover the essential tips to gently get your body back on track.
Return to your usual eating routine
After a rich meal, skipping breakfast or restricting carbohydrates is tempting. However, the dieticians interviewed by the media EatingWell recommend returning to your usual eating routine, without making any major deviations (so say goodbye to the “broths” day). Marissa Beck, registered dietitian nutritionist, also suggests “opting for a meal first thing in the morning.”balance“, allowing you to stock up on energy.
“A simple breakfast rich in fiber and protein, such as whole-grain toast with eggs or Greek yogurt with fruit, can provide consistent energy without overloading the digestive system.”she specifies in the columns of the newspaper.
After this healthy but gourmet breakfast, then choose regular and balanced meals throughout the day, including proteins, fibers and good fats (olive oil, avocado, oilseeds, fatty fish).
Hydrate regularly
Is this really a surprise? After excess, hydrating is strongly recommended. Drinking water helps eliminate excess sodium in the body, while boosting transit and reducing bloating.
“Starting the day with a glass of water helps rehydrate the body, especially if the meal the day before was high in sodium,” confirms Marissa Beck.
You can also sip herbal teas and herbal infusions known for their digestive properties: fennel, anise, mint, licorice, coriander, cumin, dandelion, burdock, star anise, lemon balm and blackcurrant.
Include foods rich in potassium
Foods such as bananas and apples, rich in potassium, can help balance sodium levels and reduce unwanted gas. “I recommend including a potassium-rich food in your breakfast, such as a banana, apple, or avocado. Potassium helps regulate sodium, balance fluids in your body, and reduce bloating,” confirmed Sheila Patterson, a registered dietitian specializing in diabetes.
Practice moderate physical activity
Finally, a walk in a park or a yoga session can help you regain some digestive well-being. “Getting active, such as taking a gentle walk, can help relieve persistent bloating.”underlines Marissa Beck.
“Yoga poses, such as “happy baby,” or lying on your back with one knee at a time toward your chest, can allow trapped gas to escape.”continues Jessie Carpenter, registered dietitian.
By adopting these simple habits, you will help improve your digestive comfort after a hearty meal.