Nutrition: How to Keep Your Stomach Light?

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Extract from the article: With meals too rich, consumed too quickly, and reliance on processed foods, the feeling of heaviness in the stomach can be overwhelming. It's the malaise of the century, or nearly so. Many suffer from functional digestive disorders with a range of...

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With meals too rich, consumed too quickly, and reliance on processed foods, the feeling of heaviness in the stomach can be overwhelming. It's the malaise of the century, or nearly so. Many suffer from functional digestive disorders with a range of symptoms: bloating, stomach pains, abdominal cramps, and even transit problems. To avoid stomach irritation, opt for mashed vegetables and fruits in compote.

"A large number of patients consult because they suffer from gastric troubles and no longer know what to eat. Many have given up gluten, lactose, or sugar, and by excluding many food groups, they risk deficiencies, or even malnutrition. However, the problem seems to come less from gluten and food intolerances than partly from the mixture of some 350 additives in our modern diet. In addition to digestive tolerance issues, there are also medications, substances to which the body is not accustomed," notes Dr. Laurent Chevallier, author of the book "So, What Do We Eat?".

Simple advice can be given to feel better in one's stomach. In case of irritable bowel syndrome, nutritionists recommend reducing the amount of fiber slightly (whole grains, certain legumes) to avoid irritation of the colonic mucosa, or even consuming vegetables mashed. They also recommend eating fewer raw vegetables in case of pain and more cooked ones; preferring fruits in compote.

Feeling heavy and bloated is often the result of overeating and consuming too much fat. The richer and/or more alcoholic the meals, the longer the gastric emptying and the more difficult the digestion. This disorder, called functional dyspepsia, causes a feeling of fullness in the stomach and bloating with discomfort and unease above the navel. Lifestyle habits need to be reviewed. Eating meals calmly, chewing well, and spending at least thirty minutes at the table are necessary. Also, beware of energy drinks, sugary beverages, and industrial fruit juices. They all provide an excess of fructose, a sugar poorly metabolized that congests the liver and causes flatulence.

A Glass of Water Against Hunger

Also, consider having a light dinner in the evening. For example, if lunch was modest (a salad), one can have a snack in the late afternoon with a banana or an apple and a large glass of water to avoid any temptation of a lavish meal.

Nutritionists also advise sticking to a raw diet, as minimally processed as possible, favoring fresh and frozen products, and focusing on fermented foods. This ancestral preservation method enriches foods with lactic acid bacteria, microorganisms beneficial to our health. The key is to eat calmly and in a balanced way. We are omnivores. We can eat everything as long as the body tolerates it. If our stomach hurts or feels heavy, it means our body is speaking. We need to listen to it.

William O.