Summer is freedom, pleasure, dolce vita … but sometimes also a digestive system put under pressure! Between extended aperitifs, local specialties to be tested absolutely (and often very fatty), chaotic meal hours and travel stress, our digestion has something to lose the north. Result: swollen belly, lazy transit, heaviness feelings … but don’t panic! Julie Boët, dietician-nutritionist, shares the essentials of a natural and effective digestive kit to slip into the suitcase to travel light … at all levels!
Blond psyllium, to pamper the transit
Blond psyllium is a bit like digestion joker. This vegetable mucilage, very rich in soluble fibers, acts as a natural regulator of intestinal transit. It forms a soft gel that lines the walls of the intestine and facilitates smooth evacuation, whether you are constipated or … a little too comfortable.
How to use it? Start gently: 1/2 to 2 teaspoons in a large glass of water, to take meals from a distance. And don’t forget to hydrate yourself well during the day, otherwise guaranteed cap effect!
Dry or sugar -free prunes against constipation
They may be Old School, but the prunes remain ultra effective to relaunch a transit on vacation. Rich in fiber and sorbitol (a natural sugar that stimulates the intestines), they help find a more regular rhythm when your body has trouble adapting to change.
Small pro advice : 3 to 4 prunes in the morning, ideally dipped the day before in a little hot water to make them more digestible. But beware, in dry version, their sugar content increases: to be consumed in moderation if you monitor your blood sugar.
Digestive herbal teas to soothe her belly
The herbal teas is not just for grandmothers! Slide a few sachets in your kit and savor them after meals to soothe your belly. Three varieties can soothe you:
- Fennel fights against gas and bloating.
- The peppermint relaxes the muscles of the digestive tract.
- Lemon balm and chamomile soothe cramps and calm digestive stress.
Preparation : Leave to infuse 5 to 10 minutes, and drink quietly after meals. The ideal combo to combine pleasure and well-being.
Activated vegetable charcoal, against swelling
Inflated belly, a little too generous meal or doubt about a badly spent food? Activated vegetable charcoal is a must. It acts as a sponge by absorbing gases, toxins and unwanted substances. Ideal in case of bloating or light food poisoning.
How to take it? In capsules or powder, always from meals and medicines, because it can also capture good things!
Peppermint essential oil against spasms
It is the secret weapon against pain and digestive spasms. In local use, a few drops diluted in a vegetable oil (such as sweet almond) make it possible to gently massage the belly and quickly relieve internal tensions.
Alternative : In capsules, for an effective internal action. Be careful however, do not use pure, in children, or in pregnant women.
Vegetable broth for comfort
After a day in the sun or an episode of digestive discomfort, nothing like a good homemade or organic vegetable broth. It rehydrates, warm the body gently and gently stimulates the appetite.
How to take it: Favor the liquid version, without industrial cube, to avoid excess salt and additives. It is a light dish but ultra beneficial to keep on hand.
Lemon water to wake up its system
A great classic from Detox routines: lemon water upon waking. It stimulates bile production and helps relaunch the digestive system in the morning.
In use: Half-citron in a glass of warm water, drinking on an empty stomach with a straw (to protect the enamel from your teeth).
Be careful, however, to avoid if you suffer from stomach burns!
Do not forget the simple gestures that change everything
In addition to this natural kit, adopt these good reflexes to support your digestion during the holidays:
- Drink a lot of water, especially in hot weather;
- Walk regularly, especially after meals;
- Eat slowly, without distractions, to promote good chewing;
- Promote fresh foods, rich in fiber, such as fruits, vegetables, and whole grains.