Oh, digestion. We all know that feeling: a rumbling in the stomach after a heavy meal, or even worse, bloating and discomfort that can last for days and make us unhappy. Although it may seem like an inevitable part of life, some people are simply more prone to digestive problems than others, many of these problems are preventable and not due to bad luck or genetics – they are the result simple mistakes that anyone can avoid. In this blog post, we’ll look at common dietary mistakes that most of us are guilty of making from time to time that lead to poor digestion (including bloating), but also what you can do differently. from now on for better intestinal health!
Mistake #1: Eating too fast.
Eating too quickly does our digestion a disservice. When we eat at an unsustainable rate, it can lead to poor digestion and uncomfortable bloating in the abdominal region. Our bodies need a moment to register what goes into our mouths, in order to signal to all bodily functions what needs to be processed, such as the production of enzymes and bile that help break down and absorb food nutrients. .
When our body doesn’t have time to register information, one of the quickest consequences is indigestion and bloating. To prevent the lost fat from being replaced by even more bloating, try to slow down the speed at which you eat: chew your food well before swallowing it, take breaks to breathe between bites and drink sips of water . With practice, you will be able to see the positive relationship between a slower meal speed and a smoother digestion process.
Mistake #2: Eating foods high in complex carbohydrates.
Complex carbohydrates, such as whole grains, legumes, and some vegetables, are harder to digest because they contain complex structures that take longer to break down. Therefore, these foods can remain undigested in the intestine for a longer period of time, resulting in bloating. It is therefore important not to make the mistake of including too many in your diet and to favor simpler carbohydrates that break down quickly and leave you with a comfortable belly.
Mistake #3: Eating a lot of insoluble fiber.
Unfortunately, one of the most common mistakes we make is consuming high amounts of insoluble fiber, a type of dietary fiber that supports digestive health but cannot be easily broken down in the gut. Therefore, this excess insoluble fiber often contributes to your bloating instead of helping your digestion. To promote better digestion and avoid unwanted bloating, try replacing some insoluble fiber with soluble fiber found in fruits, beans, legumes, and grains. So you can enjoy all the benefits of a balanced diet while getting the coveted flat stomach.
Mistake #4: Ignoring stressful and/or anxious conditions during mealtime.
Thinking about stressful situations just before or during a meal can prevent the digestive system from processing food properly. Stress, anxiety, and other negative feelings while eating can cause bloating, indigestion, and an overall uncomfortable experience. The trick is to focus on the foods you eat, not your problems. Taking a few deep breaths and trying to eat slowly can go a long way to aid digestion and ensure your stomach has no reason to bloat. By paying attention to triggers before or during meals, you can avoid times of stress or anxiety and help keep your stomach flat.
Mistake #5: Eating raw vegetables, especially in the evening.
Having a flat stomach has become an obsession for many of us, but eating in a way that allows for optimal digestion can be the key to achieving it. As our body transitions from the heat of the day to its natural cooling in the evening, it is best to avoid eating raw vegetables during this time as it can lead to difficult digestion and bloating. It is best to eat lightly cooked or steamed vegetables, and eat meals earlier in the day when the body is still warm. If you have particular difficulty digesting raw vegetables at any time of the day, try fermenting foods with probiotic-rich liquids like apple cider vinegar or yogurt – this may help them be easier to break down and absorb.
