Cramps, bloating, heartburn... so many digestive problems that can cause discomfort at work or when you are on business trips. So, what can you do to improve your digestion?
Significant fiber intake is the basis of a healthy digestion. For this, half of your plate should be composed of vegetables (raw and/or cooked) and you should plan on eating two fruits per day and prefer whole grains and legumes. This intake should be complemented by sufficient hydration of at least 1.5 to 2 liters of water per day. Also avoid foods that are too rich in sugar and unhealthy fats such as fried foods.
In terms of micronutrients, here are some tips to prevent digestive problems:
- Probiotics: Our gut is home to billions of bacteria called the microbiota. These bacteria feed on probiotics and ensure our digestive health. Yoghurt, kefir and kombucha are rich in lactic bacteria (lactobacillus and bifidobacteria) and therefore in probiotics.
- Vitamin D3: a vitamin that is necessary to tighten the intestinal junctions and prevent undigested food from passing through the intestinal barrier, thus creating digestive problems. Foods high in vitamin D3 are salmon, tuna and sardines.
- Vitamin B6 and ginger, whose virtues help reduce nausea, can be particularly helpful when suffering from travel sickness. Turkey, tuna and salmon are rich in vitamin B6.
In addition to a high fiber diet, water and micronutrients, it is also important to take time to eat. Eat when you are hungry and stop when you feel full. To feel full more easily, it is important to chew enough and eat slowly. This way, you will have a smooth digestion even in a stressful situation or on a business trip.
Nadia Steulet is a nutritionist and nutritherapist, with additional focus in micronutrition, functional biology and health nutrition. As a passionate practitioner, she advises and accompanies on a daily basis people who wish to improve their well-being through nutrition. Her motto is "a varied and balanced diet must bring a maximum of benefits and as much pleasure".