A indigestion It is a common symptom when we overindulge in a meal. It is characterized by typical symptoms such as abdominal pain, heartburn, vomiting and even constipation.
This usually happens with meals rich in fat or containing extremely acidic foods.
In that regard, There are many foods that can restore and maintain the health of the gastrointestinal tract.
Therefore, in this article you will learn about the best foods to help with digestion.
1- Digestive teas
Os digestive teas They have the ability to calm the stomach walls and promote peristalsis, which are natural bowel movements.
In this way, they can be consumed to improve the digestive process and reduce symptoms related to indigestion.
The main teas that can be used to improve digestion are:
Pineapple is a slightly acidic fruit that has the ability to reduce the feeling of a full stomachespecially after a protein-rich meal.
This happens due to the presence of bromelain, an enzyme that works in protein digestion. However, it is advisable to use all parts of the pineapple, as bromelain is more concentrated in parts such as the stem and bark.
So the best alternative is to prepare pineapple juice with all parts of the fruit and not just the pulp.
Gingerol is the main active compound in ginger and has the ability to improve symptoms such as heartburn, nausea and stomach pain.
This way, it can even be added to salads to facilitate food digestion. To do this, simply shave a small piece of ginger and sprinkle it on your meals.
If you prefer, you can drink a cup of ginger tea after lunch or whenever you feel like you’ve overindulged in your meals.
Although it is an acidic fruit, lemon is one of the best options for improving digestion. He is rich in citric acid, which manages to prevent the increase in stomach acidity by acting as an alkalizing component.
Therefore, it can be used to prevent gastric symptoms. Furthermore, lemon peel tea has components that calm stomach cells.
However, should be used with caution in people who have ulcers and gastritisas these lesions tend to “burn” after coming into contact with the lemon.
Poor digestion does not just include stomach symptoms, it can cause discomfort in other regions, such as the intestine.
In this sense, probiotics have been a functional alternative in treatment of constipation, constipation and reducing symptoms associated with poor digestion.
They can be found in different foods, however the best known are:
- Natural yogurt
- Fermented milk
- Pickled pickles
- Pickled olives
- Probiotic sachets
6- Foods rich in fiber
As you can imagine, foods rich in fiber are essential in the digestion process, as they prevent delays in intestinal functioning.
Furthermore, fiber helps fight diseases such as intestinal dysbiosis, diarrhea and constipation.
The best fiber-rich food options to improve digestion are:
It is important to stay well hydrated to prevent the intestine from using the water inside for other functions, contributing to constipation and dehydration.
One of the most popular fruits, bananas are ideal for contributing to the digestive process. In addition to fiber, it contains fructan, a starch capable of reducing the glycemic index of meals and promoting intestinal health.
In this case, it can be used both to combat constipation (green banana) and to reduce diarrhea (ripe banana).
8- Olive oil
Olive oil is a healthy fat, which stimulates the production of bile (responsible for the emulsification of fats from the diet).
Furthermore, it has the ability to prevent heartburn by reducing the production of hydrochloric acid in the stomach.
It is recommended that olive oil be used to season salads and excess should be avoided, as the effect may be the opposite.
In general, a dessert spoon of olive oil at lunch and dinner is enough to improve digestion and reduce the chances of symptoms related to dyspepsia.
Apples are rich in pectin, a soluble fiber that helps combat slow digestion and turns into a kind of gel in the stomach, preventing the symptoms of poor digestion.
However, for this effect to be better worked, it is necessary choose to eat apples with the skin, which is where the highest concentration of pectin is.
Furthermore, pectin is not only present in apples, other foods also contain fiber, such as:
This seasoning stimulates gastric digestion, making it a good option for improve intestinal digestive functions, which improves the digestion process.
Therefore, turmeric can be used as a seasoning for meats, sautéed vegetables and rice or beans.
Furthermore, the Turmeric tea is used to relieve gastric and stomach symptoms related to indigestion.
Simply place 1 dessert spoon of the seasoning in 250 ml of water and leave to decoct for approximately 5 minutes.
Turmeric tea must be strained and can be taken up to 3 times a day to improve the action of digestive enzymes.
Foods that harm digestion
Now that you know the foods that improve digestion, it is also important to know what to avoid so that this symptom does not appear again.
Therefore, if you frequently have digestive problems and need to reduce the incidence, avoid these foods:
- Very fatty dishes: feijoada, barbecue, fried foods, processed meat.
- Spicy spices and seasonings: pepper, paprika, nutmeg, cloves, cinnamon and mustard.
- Soft drinks, artificial drinks and sparkling water.
- Drinks based on coffee, chocolate, black tea and mate tea.
- Excess milk and dairy products: Yellow cheeses like mozzarella, parmesan, fats like butter and full cream.
It is important a nutritional monitoring If indigestion is a frequent problem, as it favors weight loss and increases the risk of developing eating disorders.