The keys to easy digestion

Bloating, irritable bowel syndrome… There are many obstacles to good digestion. A dietitian gives advice on how to avoid them.

What are the solutions for easy digestion?

As a preventive measure, that is to say if you want to avoid digestion problems, before they set in, here are some dietary measures to take:

• Eat in at least 20 minutes.
• Chew food well.
• Avoid consuming too many soft drinks, including water.
• Limit the consumption of fatty foods:chips and fried foods, cold meats, fatty meats, butter, fresh cream, pastries, desserts high in lipids (fats) such as tiramisu or chocolate cake.
• Avoid over-consumption of cheese. It is a product rich in lipids. We recommend one part per day for women and 2 parts per day for men at most. If you do not consume cheese, it must be replaced by a dairy product for calcium intake.
• Limit the consumption of foods that can cause gas and bloating:pulses, cabbage, salsify, radish, artichoke, corn, green leek, garlic, onion, shallot, butter beans, green beans that are not "extra thin", cherries, plums, apple, pear, etc.

Also, special attention should be paid to foods that contain sorbitol. It is a commonly used sweetener. Overconsumption of foods and drinks containing sorbitol can lead to digestive disorders. The most common products containing sorbitol are “light” drinks, candies and “sugar-free” chewing gum. Remember to check the composition on the label.

If you already have digestive problems, you can follow a “digestive saving” diet. The digestive sparing diet consists of eliminating foods that give gas, foods with strong tastes, foods rich in lipids (fats) and certain other foods that are sometimes poorly tolerated.

Do bread and dairy products cause bloating?

It is especially fresh bread that can cause bloating in sensitive people. In this case, two solutions:

• Chew the bread well.
• And if that's not enough, eat bread from the day before which will cause less bloating.

As for dairy products, lactose, which is the carbohydrate naturally contained in milk and dairy products, may be responsible. It is present in very small quantities in cheeses.

Lactose can be poorly digested by some people (low lactase in their body). They then digest milk and dairy products less well, but cheeses are generally well tolerated.

Without proven lactose intolerance, there is no point in removing these products from our diet.

In case of lactose sensitivity, you can consume low-lactose milk, sold in supermarkets and supermarkets. In people sensitive or intolerant to lactose, its consumption can cause bloating, stomach aches, even diarrhea.

How to treat acid reflux in the stomach?

To treat "acid reflux", you must consult your doctor who will refer you if necessary to a specialist (hepato-gastroenterologist), especially if the symptoms persist despite initial treatment. The origins of acid reflux can be diverse and more or less frequent.

In terms of food, you can take a few precautions:

• Eat slowly and chew food well.
• During meals, do not drink too much water. It is best to drink it especially between meals.
• Avoid the consumption of carbonated drinks, even water.
• Avoid acidic foods:tomatoes, citrus fruits, too much vinegar, pickles, etc.
• If you eat soup, take a small bowl and not large volumes.
• After meals, do not lie down immediately:wait at least 30 minutes.
• Limit excessively fatty foods during meals:chips and fried foods, butter, fatty meats, fatty sauces, cold cuts, high-fat desserts such as pastries, ice cream, tiramisu, etc.
• Avoid foods containing caffeine, alcohol, mint.
• Avoid dishes that are too spicy (we put the foot down on pepper and chilli).
• Avoid overeating. It is preferable to consume a meal of "medium" volume or to split it by shifting the fruit as a snack for example

If despite all these dietary measures, the "acid reflux" does not disappear, then talk to your doctor during a consultation.

If you are taking medication, read the list of side effects. If it turns out that one of your treatments can cause these side effects, do not stop your treatment on your own and go back to see the doctor who prescribed it.