Seven out of ten Italians suffer from digestive disorders. It is not only pathologies such as gastritis or ulcers that create these problems, but also overeating, incorrect eating habits and psychological factors.
And slow digestion does not come by itself: it is often accompanied by abdominal bloating, bad breath, flatulence, constipation and liver disorders.
To avoid all this, it is enough to know how our digestive system works, and try to support it and help it in its functions.
The right doses at the right time
Nothing should be eaten in excess. The ideal meal should provide from 400 to 800 kcal, depending on the activities to be carried out: better to keep light before intense physical or mental activity.
In addition, the breakdown of food into different meals is essential to make digestion easier. Three meals a day, even accompanied by some snacks, are sufficient to meet the daily requirement of 1,200-2,400 kcal.
It is preferable to eat at fixed times, spacing meals by at least 3-4 hours so that the stomach has time to work calmly.
No physical and psychological stress
Eating calmly and sitting is another trick for those who want to digest well. Stress can affect both the stomach and intestines and tension, distress and worries should be avoided while eating.
In addition, just as a binge requires a digestive effort such as to subtract energy from the rest of the activities, a tired body digests less well.
The drowsiness that is felt after a heavy meal is due precisely to the recall of a large amount of energy and blood to the digestive system, which leads to a decrease in the supply of oxygen to the brain.
It is mainly carbohydrates that produce this effect, resulting in an insulin peak in the blood. However, it is generally not recommended to sleep after a meal, because sleep slows digestion. It is good, however, to allow yourself at least half an hour of relaxation.
All low-energy activities are indicated: a walk, reading or watching some television. Conversely, too much work would take energy away from digestion.
It all starts in the mouth
Do not forget, then, that a good digestion begins already in the mouth, where the food is shredded to facilitate the subsequent phases of absorption. In particular, the digestion of starches begins right here, thanks to the presence of ptyalin, an enzyme contained in saliva.
Chewing well and slowly is essential to avoid suffering from digestive disorders and, at the same time, avoid aerophagia due to excessive air entry.
Well-assorted dishes
Paying attention to the amount of food is not enough. Different foods require different times to digest and each food remains for different periods in the stomach and intestines, where specific enzymes are present for each of them.
The level of acidity also favors the digestion of one nutrient rather than another. Therefore, not all food combinations are correct.
The proteins contained in meat, poultry, fish and cheese need the acidic environment of the stomach to activate the enzyme responsible for their digestion, pepsin.
Instead, the starches present for example in pasta begin to be digested already in the basic environment of the mouth, while sugars such as sucrose are digested in the intestine.
Meals that combine carbohydrates and proteins of animal origin should be avoided because the presence of carbohydrates in the stomach decreases acidity and makes protein digestion incomplete. The problem is less, however, in the case of cereals, which contain a lower amount of protein.
It is also better to limit the habit of dessert at the end of a meal, because the presence of proteins and starches increases the permanence of sugars in the stomach, where they ferment, making the digestion of starches and proteins incomplete.
Proteins of different nature also hinder each other’s digestion, because they are processed under different acidity conditions. For this reason, it is better not to eat proteins of different origin at the same time, for example eggs, fish and meat.
The most harmful combination is that between meat and dairy products, because the casein contained in milk tends to incorporate the proteins contained in meat, preventing digestion.
If carbohydrates are easily digested, the same cannot be said of fats, especially when cooked. In addition to slowing down digestion a lot, they hinder the breakdown of proteins, increasing their residence time in the digestive system.
These effects can only be limited by eating plenty of raw vegetables. Sour fruit, on the other hand, increases gastric acidity, hindering the digestion of starches and sugars. This means that it is better not to associate it with sugary fruit.
The right drink
The type of drink chosen is also important for efficient digestion. Beer and wine, which increase gastric acidity, do not facilitate the digestion of starches and, therefore, should only be drunk during meat or fish meals. Moderate doses of carbonated drinks, on the other hand, can facilitate digestion.
Finally, coffee promotes the secretion of gastric juices and, therefore, improves the digestive process. Bile production and bowel movements are also stimulated by coffee.
Remedies in the kitchen and pharmacy
Enriching your diet with foods that promote digestive processes can help counteract gastrointestinal disorders.
Green light then to artichokes, cabbage, fennel and foods rich in fiber, such as fruits, vegetables, whole grains and legumes.
If, however, the discomforts are already present, it is possible to limit them with the classic sodium bicarbonate or, better, with remedies based on antacids (calcium carbonate and magnesium carbonate) substances that neutralize the excess of gastric acids and, consequently, the associated pains and heartburn.
Some of these drugs, which you can buy in pharmacies without a prescription, also contain nonsteroidal anti-inflammatory molecules that can relieve headaches, often present in these conditions.
There are also supplements that, containing digestive enzymes (bromelain or papain obtained, respectively, from pineapple and papaya), lactic ferments, substances that are good for the liver and with antifermentative action, facilitate digestive processes.
Plants and herbs can also be of great help. Eating licorice before meals, cooking using bay leaf and garlic, adding a cardamom seed to coffee or tea, and chewing anise seeds at the end of the meal helps digestive processes.
Also in the field of non-prescription drugs there are products, such as those based on metoclopramide hydrochloride, which have a prokinetic activity: in short, they facilitate the emptying of the stomach.
Other simple remedies are a glass of hot water with lemon juice or infusions of bitter orange, star anise, peppermint, bay leaf, basil or fennel seeds. Green clay, chamomile and linden are useful against stomach acid, while fennel and charcoal are indicated against aerophagia and flatulence.
Finally, aromas and spices stimulate secretions and help regulate transit. The scent of food is, in fact, the first sign that it starts a good digestion.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.