Performing good digestion is essential for the body to correctly absorb the vitamins and nutrients present in food and to efficiently eliminate waste from our body.
An unbalanced diet, very abundant meals, or certain foods can lead to poor digestion, becoming a slow and heavy process that can affect our well-being. This can lead to stomach pains, acidity, or gas, among other issues.
Tips for better digestion:
Chewing thoroughly: It is crucial to chew food thoroughly and slowly, taking the time necessary to eat, as this is the moment when sugars are broken down, and the food bolus is prepared for later digestion. Proper chewing will facilitate the action of gastric juices on food. Chewing adequately and eating calmly will prevent gas, acidity, and poor digestion.
Low-salt, high-fiber diet: Consuming less salt will help retain less liquid, reducing the sensation of bloating. Additionally, it's good to consume around 30 to 50 grams of fiber to regulate intestinal activity, prevent constipation, and maintain a healthy bacterial flora. Fiber can be obtained from fruits, vegetables, and cereals.
Five light meals a day: It is advisable to eat every three or four hours to avoid having an empty stomach and uncontrolled appetite, which can lead to overeating in a single meal. It's important not to overfill the stomach during each meal and avoid excesses during dinner.
Reducing carbonated drink consumption: Carbonated drinks have the ability to expand throughout the stomach, causing the same effect as an overly abundant meal and producing gas. Instead, consuming an infusion made from chamomile, lemon balm, or other digestive herbs can facilitate digestion and even help eliminate gas if anise or fennel is added.
Correcting constipation: Going to the bathroom regularly is important, so suffering from constipation indicates that the amount of fiber in the daily diet needs improvement. Fiber-rich plants like psyllium, flax seeds, or prebiotic plants regulate the intestines. During the first few days, gas may occur, which can be avoided by taking infusions with anise or fennel at the same time.
Periodic detoxification: During seasonal changes, after a period of taking medications, after a period of abundant food intake, or when starting a diet, it may be advisable to undergo detoxification. For this purpose, different combinations of plants such as milk thistle, artichoke, dandelion, or burdock, among others, can be used to cleanse the liver, kidneys, and eliminate toxins from the body. It is recommended to take these types of detoxifiers in the morning, with plenty of water, over a period of two or three weeks.
Foods that aid digestion: In addition to these tips, you can support your digestive system by consuming foods that promote the digestive process. These include:
- Citrus fruits such as lemons or oranges.
- Whole grains like brown rice or oats.
- Olive oil, which is an alternative to other fats like margarine or lard.
- Liquids between meals, with water being the most advisable, while keeping in mind that excessive water consumption during meals is not recommended.
In addition to these, it is also recommended to include some form of dietary supplement in your daily routine that can promote intestinal transit and improve intestinal health. This is the case with Inner Cure from Matcha & CO, developed with experts in the microbiome. Inner Cure supports your digestive system, immune system, and mood. Our formula is designed for bloating, intestinal discomfort, intestinal flora, and defenses.
It contains 5 probiotic strains with 50 billion CFUs (colony-forming units) per gram of specific probiotics to support the intestinal microbiome. Matcha, a natural prebiotic, ensures that probiotics survive and adapt to your body. Triptophan, in combination with matcha and probiotics, supports your mood.