Among the different aspects for general well-being , there is healthy digestion . Our digestive system, often described as our “ second brain ”, plays a key role in the absorption of essential nutrients and the maintenance of our daily energy.
So what foods should you choose for a happy stomach? And what habits should you adopt for good digestive health? Find out the answers to these questions in this article!
What foods should you choose for a happy stomach?
Foods rich in fiber and probiotics
Fruits and vegetables are foods that should be included in any individual's eating routine , and this is even more true if you want to have a happy stomach. Indeed, they are rich in fiber, but also in vitamins and minerals .
And not only does fiber promote intestinal transit, but it also helps prevent constipation. So, favor fruits like berries, apples or pears, as well as green leafy vegetables.
Also consider avocados : rich in healthy fats , they can contribute to intestinal health and regular, stable digestion.
Fiber, probiotics and legumes
Foods rich in insoluble fiber are also preferred for digestive health. This could be, for example , whole grains or bran . These foods add bulk to stools and energize bowel movement.
Fermented dairy products , such as yogurt or kefir , are also rich in probiotics. Probiotics are bacteria beneficial for intestinal health.
Thus, they contribute to the good balance of the intestinal flora and contribute to healthy digestion. And in addition to these products, other fermented foods such as sauerkraut, kimchi or miso are also excellent sources of probiotics.
Finally, legumes (lentils, chickpeas, beans, peas) are also good sources of fiber and protein and contribute to intestinal regularity.
Anti-inflammatory foods rich in Omega-3
The first foods rich in Omega-3 that come to mind are undoubtedly fatty fish , such as salmon, trout, mackerel, herring or even sardines . But they are not the only ones! Indeed, seeds of all kinds (chia, flax, hemp) and their oils (flax, hemp, walnuts) as well as nuts also have very good sources of omega-3 fatty acids.
And these elements are to be favored in any diet for their anti-inflammatory properties beneficial for digestive health. In addition, ginger is also part of this category of foods with anti-inflammatory properties . It can thus help relieve symptoms of ingestion and nausea.
Soothing and hydrating drinks
After food, let's now look at the subject of drinks.
First of all , water . It may seem trivial, but maintaining good hydration is essential for healthy digestion. In addition, water helps soften stools and facilitates their passage through the intestinal tract.
If you have trouble drinking water, you can try infused waters (with slices of cucumber, lemon, mint or ginger ) or herbal infusions.
Furthermore, herbal teas or infusions made from plants such as peppermint, chamomile, ginger or even aloe vera are also interesting drinks for a happy stomach.
Most of these foods have soothing properties for the stomach and relaxing/calming properties, thus promoting good digestion.
Finally, other drinks such as Kombucha, celery juice or ginger juice can also be consumed. Kombucha, rich in probiotics, helps support the balance of intestinal flora. Celery juice could have benefits for digestion. And ginger juice is known for its anti-inflammatory properties.
There are also food supplements, which aim to help maintain good digestive health. For example , our food supplement formulated with 3 Ayurvedic plants known for their power will help you protect your digestive system.
What habits should you adopt for a happy stomach?
Establish good eating habits
The first eating habit to absolutely adapt for a happy stomach is to eat slowly . Take the time to chew food properly : this aids digestion and allows the body to absorb nutrients more efficiently. And be aware of flavors and textures : not only will meals be more enjoyable, but the brain will also receive a signal that you have eaten enough.
Another important eating habit: eating appropriate portions . Indeed, overeating should be avoided and moderate portions avoid overloading the digestive system, thus helping smoother digestion. You must also learn to recognize hunger and satiety signals in order to eat according to the body's real needs.
It is also advisable to avoid meals that are too rich in fat . Limit the amount of fat you eat in a meal, to avoid slow and heavy digestion. And at the same time, it is better to choose healthy fats (avocados, nuts, olive oils, etc.), rather than saturated fats.
Another recommendation: avoid meals late in the evening . The later you eat dinner, the less time your body will have to digest food before nighttime rest . And avoiding heavy meals late at night can reduce the risk of acid reflux and gastrointestinal discomfort overnight.
On the contrary, it is better to have regular times for meals or snacks. This helps maintain metabolic stability , promoting consistent digestion. And with regular schedules, it creates a digestive routine, which makes digestion more efficient.
Adopt a lifestyle focused on well-being
Lifestyle also plays an important role in a person's digestive health: this is why it is important to focus on well-being as much as possible.
It is important to practice regular physical activity . Indeed, exercise promotes blood circulation, including in the digestive system , which can improve digestion. Regular physical activity can also help prevent constipation by stimulating intestinal movement.
Managing stress is also one of the recommended habits. Stress can have a negative impact on digestion. To avoid this, you can use techniques that help reduce stress such as yoga, meditation or deep breathing.
And finally, you have to listen to your body . This means paying attention to signals from the body , such as bloating or pain. If there were any changes, this could help identify potential problems. And if symptoms persist, consulting a healthcare professional is the best thing to do.
Finally, with these nourishing food choices and balanced lifestyle habits , you have all the keys to a happy stomach! Foods rich in fiber, probiotics and omega-3 combine harmoniously with practices such as stress management, regular physical activity or eating slowly.
So, become aware of your body and adjust your routine (food and lifestyle) accordingly.