Whether it’s a systematic slump after lunch, painful bloating or gastroesophageal reflux disease (GERD), digestive disorders affect a large majority of French people.
Although these inconveniences are common, they are not inevitable. Often, small lifestyle errors or poorly targeted eating habits are the cause. For True Medical, Claire Trommenschlager deciphers the mechanisms of our digestive system. And offers a 5-step strategy to soothe your stomach.
Chewing and lightness: the secret lies on the plate
It’s a golden rule that we tend to forget: digestion begins in the mouth. “By taking the time to chew thoroughly, the enzymes in saliva begin the work of decomposition. Food thus arrives pre-digested in the stomach, which prevents it from unnecessary overwork. explains the expert. “In addition, eating slowly allows you to feel the signals of satiety in time, thus avoiding overly large meals.
At the same time, vigilance is required when it comes to fats. If lipids are essential to the body, excess cooked fats, such as fried foods, breading, cold meats or dishes very rich in cheese, considerably slow down the digestive process. Result ? Marked postprandial drowsiness and increased risk of reflux.
Movement rather than a nap: focus on digestive walking
After a good meal, the temptation to lie down on the sofa is sometimes strong. However, this is the worst posture to adopt. “The horizontal position mechanically promotes the rise of gastric juices, causing painful heartburn“recalls the dietitian.
To stimulate peristalsis (the contraction mechanism of the intestine) and activate blood circulation, focus on movement. A simple 10-minute digestive walk is enough to make a real difference to your immediate well-being.
Fibers and raw vegetables: the art of integrating them gently
Precious for transit and the microbiota, fibers (present in fruits, vegetables, legumes and whole grains) must be handled with care. If your diet is usually poor, an introduction that is too sudden and massive risks saturating your intestinal bacteria and causing the opposite effect: gas and bloating. Progressiveness is therefore essential.
Furthermore, raw fibers are more aggressive for sensitive digestive tracts. During the summer, be careful not to overdo it with raw vegetables: limit them to every other meal and remember to peel and deseed your plants (cucumbers, zucchini) to eliminate the most indigestible parts.
Keep a food diary to identify your triggers
When it comes to food, each metabolism is unique. An ingredient perfectly tolerated by one can prove to be an ordeal for another, whether it is lactose, gluten or legumes.
To see things more clearly, the professional’s tip is to keep a logbook of your meals for a few weeks. “By recording what you eat and the symptoms that appear, you will be able to identify factual correlations. If a culprit seems to be emerging, try a temporary avoidance or reduce the quantities to see if your condition improves.” concludes Claire Trommenschlager.
In short, improving your digestion relies above all on attentive listening to your body and gradual adjustments on a daily basis. However, if your problems persist despite these good practices, do not remain in discomfort.
Consulting a dietitian-nutritionist will allow you to obtain tailor-made support. This professional will be able to guide you towards more targeted protocols, such as the exploration of FODMAPs (these fermentable sugars that are often singled out), in order to detect potential intolerances and finally find a peaceful life.