Proper nutrition against bad digestion limit the use of alcohol and the intake of fatty foods, in favor of other lighter foods such as fennel or artichokes. To combat poor digestion, however, it is not enough just to follow a healthy and balanced diet, but it is also necessary allow yourself the right time and space for meals. Let's find out better.
> 1. What is indigestion?
> 2. Diet for poor digestion
> 3. Did you know that
Fennel among the foods recommended in case of poor digestion
What is indigestion or functional dyspepsia
By poor digestion we mean the functional dyspepsia, that is the whole series of digestive system disorders that can occur after meals and that has no known cause.
Dyspepsia, in fact, can be symptomatic of a pathology affecting the gastrointestinal system, for example hiatal hernia, gastritis, cholecystitis, gallstones, etc.; it can be a sign of food intolerance or allergy, for example lactose intolerance; but it can also occur in the total absence of an organic cause.
Obviously, where there are important symptoms of indigestion, it is necessary to ascertain their nature by means of specific tests. If all the tests carried out are negative, a functional dyspepsia can be hypothesized.
Functional dyspepsia is very common and usually comes described as indigestion, indigestion, heaviness, burning or stinging pain localized to the upper abdomen or chest, swelling.
Belching, halitosis, borborygmas may also be present. The discomfort can get worse with food or sometimes even get better if you eat the right foods. Other symptoms that can be found in a context of indigestion are nausea, constipation or diarrhea.
To relieve symptoms of poor digestion and to solve the problem it is essential to follow a correct diet. Let's see how dyspepsia sufferers should eat.
You can learn more about the symptoms, causes and all the natural remedies for indigestion
Nutrition for poor digestion
THEnutrition for poor digestion follows some simple, but fundamental, rules, let's try to summarize them.
- Be careful what you drink. Those suffering from poor digestion should reduce the consumption of alcohol which tends to increase gastric acidity, carbonated drinks and coffee. Drinking some natural sparkling waters can help in some cases.
- Be careful what you eat. It goes without saying that the right diet for those suffering from poor digestion excludes foods that are too greasy and difficult to digest, excessively processed dishes and fried foods. There are some foods that promote digestion, for example artichokes and fennel; aromatic herbs can also help; for example it may be useful to add a little mint to vegetables and fish. Furthermore, the right time to prepare food. The Western lifestyle often leads us to include ready-made or semi-finished dishes in our diet, often too rich in fat and salt, which certainly do not help digestion. If you do not have much time to devote to cooking, it is better to opt for simple and quick dishes to make that solve the meal and health, for example a rice dressed with extra virgin olive oil and parmesan, a plate of pasta with tomato , lots of raw vegetables with a slice of wholemeal bread… With a minimum of organization and creativity you can bring healthy dishes to the table even if you don't have too much time available.
- Pay attention to how, where and when you eat. Haste, one of the main enemies of our digestion, also leads us to eat meals hastily, perhaps sitting in front of the PC or, standing, at the bar under the office. This way of managing nutrition is detrimental to the functionality of the digestive system. Meals should be eaten calmly, carving out a moment of peace. Food should be chewed slowly and carefully. It is also important to avoid meals that are too large, better organize your diet by distributing the food in 5 moments: breakfast, lunch, dinner and two snacks, one mid-morning and one mid-afternoon. Also pay attention to calories; overweight and obesity are factors that do not help digestion.
- Pay attention to what you do after meals. Going to sleep immediately after dinner is not conducive to digestion. Dinner should be eaten about three hours before going to bed. It is also not a good habit to do sports or intense physical activity immediately after eating.
Nutrition to combat poor digestion is therefore part of a context of healthy habits that help the whole body to stay healthy and fit.
Did you know that
After having lunch often comes a feature drowsiness which induces to grant us the so-called nap. This is a very bad habit. The sense of tiredness and sleepiness that appears after meals is not the sign of a physiological need for rest by the body, as is often thought. On the contrary, it is the symptom of poor nutrition.
In fact, if you notice it, post-prandial sleepiness occurs more frequently after excessively large meals, for example Sunday lunch, or after eating foods that require more effort on the part of the digestive system, for example fried foods, overly elaborate dishes, excessively fatty foods.
That afternoon nap that we allow ourselves after meals does not help us and indeed can worsen the symptoms of indigestion; better indulge in a moment of relaxation, sitting in an armchair, chatting with loved ones.
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