You feel bloated after eating, you realize that it is difficult for you. digest, this will be slower than normal. Faced with a similar, fairly common situation, Dr. Alicia Alonso, Digestive System specialist of the Digestive Diseases Medical-Surgical Center, they are very diverse. “Among the most common we find functional dyspepsia, Helicobacter pylori infection, gastroesophageal reflux disease, celiac disease or cholelithiasis (gallstones). You may also have slow digestion due to systemic pathologies such as diabetes or hypothyroidism,” explains the expert.
Also read: Natural tips for a lighter digestion
What symptoms betray slow digestion?
The most common is postprandial heaviness, which is the slowing of gastric emptying so that food stays in the stomach longer, causing an increase in acid secretion (burning) and, secondarily, by altering the intestinal bacterial flora, promoting air accumulation (abdominal bloating). “As a result, when it’s time for your next meal, you’re not hungry because you feel full,” explains the doctor.
Factors that worsen digestion
Besides the reasons that could be behind a slow digestion, the truth is, we also find factors that can affect it. Among them, the doctor highlights three:
Not chewing well.
Make lots of high-fat foods, such as fried and battered. When consumed in large quantities, or when very heavy or fatty meals are taken (Asturian bean stew, Madrid stew, paella or barbecue), bountiful meals are considered.
Also read: Tips to avoid poor digestion
What can we do?
When we find ourselves in this situation, we ask the specialist what the solutions are and he proposes hygienic diet solutions.
-“Digestion begins in the mouth, therefore chew food well It is very important (depending on the consistency of the dish), so protein foods (meat, fish, eggs) need to be chewed more, because if not done in this way they will have to stay in the stomach cavity longer. Grinding what is not crushed in the mouth causes the symptoms mentioned,” he comments.
-It also adds that it should be added. eating slower because when you eat faster, more air is swallowed and gas builds up in the abdomen, which causes more abdominal bloating. It is also better to sit down and eat in a quiet environment.
-Specified 5 meals a day, regularly and in small quantities. Programs are also very important (a small amount is taken every 2-3 hours: breakfast, mid-morning, lunch, snack and dinner).
-Compulsory avoid going to bed right after eating In order to promote intestinal motility and therefore digestion (dinner should be eaten at least 2 hours before bedtime, abundant and fatty meals should be avoided.
Intake of certain foods can be beneficial if we are suffering from this problem. For this reason, the doctor recommends preferring non-fat dairy products, eating vegetables in the form of cooked or cream / puree, eating a maximum of 3 pieces of fruit a day, lean meat (chicken, rabbit, turkey), white fish (hake, sole, cod). ), eggs, carbonated and decaffeinated beverages, and olive oil for cooking. And he adds an important piece of information: “The way we cook helps us digest: better cooked, grilled, papillon or steamed.”
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