How to have a good digestion

This article is intended to serve as a decalogue for times of parties, celebrations, binge eating and excesses. When we binge our digestive health is affected and it is estimated that 40% of Spaniards suffer from heartburn afterwards. This is because our body has difficulty digesting the mixture of proteins (meat and fish, carbohydrates and fats that we ingest. In addition, on these occasions, there is no lack of sauces or sugary or alcoholic beverages. The result of all this is a feeling of heaviness in the stomach, together with vomiting, nausea, pain, burning, bloating, etc.

On the occasion of these holidays, Dr. María Magdalena García Arredondo, specialist in Digestive System, has prepared a decalogue of good advice to keep in mind during these special days:

1. Eating slowly and chewing well: it seems obvious, but we do not usually do it. If we digest more than usual in a short period of time, we should remember this.
2. Hydrate well throughout the day: avoid sugary or alcoholic beverages, as they are more difficult to digest properly. Also, avoid very hot or very cold foods, as they can irritate the gastric mucosa.
3. Eat 5 meals a day and keep a regular schedule: it should also be taken into account that each meal should be focused on the effort to be made afterwards. It is convenient to respect them and not to skip any meal “to be able to eat more”.
4. Baked, grilled or boiled rather than fried: fried foods contain fats that are difficult to digest, so they should be avoided. It is also advisable to always choose fruits, vegetables, whole grains, legumes, etc.
5. Avoid sugars as much as possible: especially processed sugars due to their high caloric load and their derived problems.
6. Avoid smoking and limit alcohol.
7. Try not to sleep immediately after a meal: both at night and during naps.
8. Exercise regularly: this, together with a good diet, is what will allow us to be healthier.
9. Follow this lifestyle and in the short-medium term you will notice the improvements.

Example of a menu for a good digestion

• Appetizer: Something light and without excesses.
• First course: vegetables or consommé.
• Second course: protein cooked steamed, baked, grilled or en papillote, better without sauces or spicy condiments. Accompanied by vegetables.
• Dessert: avoid sweets and accompany it with a digestive infusion and a walk.