A good digestion starts already at the table. If your mind is elsewhere and you only want to eat something “quickly”, you also put your stomach under stress. So the first rule is: Take your time to eat consciously and without rushing. People who gobble down their food also lead a lot of air into the digestive tract at the same time. This increases the volume of gas in the intestine, and this leads to the dreaded bloated stomach. Carbonated beverages such as mineral water, cola or apple juice spritzer also contribute their share.
Thorough chewing and mixing the food with saliva plays a decisive role. Saliva makes the bite slippery and makes it easier to swallow. Enzymes in the oral fluid cause the splitting of carbohydrates to begin as soon as you chew. Especially foods that are difficult to digest, such as raw vegetables, should be thoroughly chewed and chopped.
Quick help with heartburn
The juicy roast, the deep-fried schnitzel and the portion of fries – fatty dishes often have an unpleasant aftereffect. Burping, for example, or heartburn, in which stomach acid rises into the esophagus and burns like fire in the throat. The phenomenon is widespread. In addition to constant stress, hasty eating and overly large portions, fatty foods and alcohol promote the backflow of gastric juice into the esophagus.
For the time being, it can be soothing to sleep with a raised head, i.e. with one more pillow underneath. However, this effect has not been scientifically proven. Losing weight is also helpful. As a preventive measure, those affected should avoid fatty foods, alcohol, coffee, black tea, cocoa or sugary drinks. It is advisable to eat several small portions spread over the day instead of one large one.
Dietary fibers are not ballast at all
Wheat bran, oat flakes or wholemeal bread have a very good water-binding capacity. Fiber-rich food does not only require better chewing, but its ingredients also cause a delayed emptying of the stomach. Both are responsible for a lasting feeling of satiety. Although the body needs more time to break down complex carbohydrates, the new hunger does not set in so quickly.
A good diet means: drink enough
Drink about one and a half to two liters of low-calorie drinks daily. Plenty of liquid supports the swelling capacity of dietary fibres. This expands the intestinal wall and stimulates the intestinal musculature inside to transport the food pulp further. It is best to drink water, unsweetened herbal tea or fruit juice spritzer. Pure fruit juices are less suitable because of the fruit sugar they contain.