Digestion disorders: everything you need to know
Digestive disorders affect almost one in two people in France according to an IFOP survey carried out in 2021. Whether they are transit disorders , abdominal discomfort or feelings of heaviness, they affect daily well-being.
By neglecting our intestines, our “second brain”, we risk jeopardizing our overall well-being...
Are you one of the 45% of French people to experience discomfort due to digestion ? This article gives you some tips to relieve digestive disorders and take care of your intestinal flora!
I. Understanding digestion
Quick flashback to your teenage biology classes to fully understand how digestion works!
1) The process of digestion
From the mouth to the large intestine, food follows a complex journey that lasts several hours. Food chewed and ground by the teeth and mixed with saliva turns into small pieces. This is mechanical digestion . ⚙️
Once in the stomach, food continues to be broken down using enzymes and gastric juices. This is chemical digestion . 🧪
The mush-like pieces, chyme , then arrive in the small intestine. Contractions and microvilli of the small intestine cause the absorption of nutrients. Nutrients and vitamins are broken down into elements that can be assimilated by the organs. They are then ready to pass through the wall of the intestine, circulate in the blood and be used by the body.
2) The role of the digestive organs
During digestion , many organs are involved. The salivary glands produce saliva which facilitates the breaking up of food. These then pass from the mouth to the stomach through the esophagus.
Food continues to be crushed in the stomach. The small intestine then receives the chyme. As for the liver, it processes and sorts nutrients, which will then be distributed throughout the body.
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II. Signs of poor digestion
⚠️ There are many of them! Do not let these signs take hold, as digestive disorders can have repercussions on your general condition.
1) How to recognize disturbed digestion?
Digestion difficulties can manifest themselves by:
bloating that causes pain, flatulence or gurgling sounds;
acidities accompanied by rises;
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epigastric heaviness with the impression of having the stomach too full;
a feeling of satiety very quickly before the end of the meal;
digestive discomfort, vomiting or too slow digestion;
headaches ;
belching or hiccups after a meal.
2) Focus on food supplements in case of digestive disorders 🔍
What if the solution was once again natural?
Probiotics, living microorganisms present in the intestines, contribute to the balance of the intestinal flora. They are perfect adjuvants to improve digestion , because they help the body to assimilate nutrients and facilitate the absorption of vitamins. Thanks to their ant-like work, probiotics make digestion easier.
Our Probio formula , composed of 6 patented microbiotic strains, is an effective alternative for taking care of your intestinal microbiota. Want a complete treatment to detoxify your body? Test our Digestion Pack with organic Spirulina in addition to probiotics.
Do you want to get rid of the digestive disorders that poison your daily life? Try a detox treatment of food supplements for digestion and find regular transit and optimal intestinal flora!
III. Foods to digest quickly
Looking for tips for choosing foods that are easy to digest and concocting light recipes that won't leave you feeling upset? Follow the leader ! 📖
1) Digestible foods
Any food that sends warning signals of gastric discomfort should be banned from your menus.
🚩 No more dishes with sauce, cold meats, acidic foods or prepared dishes that are too sweet or salty.
➡️ Instead, replace them with dried fruits and oilseeds, whole grains, fennel, green beans, apples, pears and fermented dairy products, rich in probiotics.
2) Light recipe ideas
What if it was time to change your habits by opting for light and more digestible menus?
Choose from these few recipe ideas to enjoy for lunch or dinner:
quinoa tabbouleh 🍚
gazpacho 🧃
fresh goat’s cheese omelette 🍳
fish skewers with zucchini 🐠
fish in foil 🐟
steamed vegetables 🥦
chicken breasts with tarragon 🍗
fennel salad 🥗
vegetable tagine 🫑
mushroom casserole 🍄
carrots and turnips roasted with soy 🥕
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sugar-free applesauce 🍏
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pear and hazelnut crumble 🍐
There is something to vary the pleasures while avoiding digestive problems at the end of the meal!
IV. How to calm digestive disorders naturally?
A fan of natural solutions to resolve digestive disorders? Discover our advice!
1) Some relief strategies
Do you prefer grandmother's remedies to medicines? Here are some tips to soothe digestive discomfort and indigestion:
Food-grade baking soda mixed with water helps prevent acid reflux.
Vegetable charcoal eliminates unwanted substances and alleviates digestive disorders.
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Peppermint essential oil reduces intestinal spasms.
In any case, ask your doctor for advice before using these solutions which are contraindicated in certain people.
2) Take care of your lifestyle
To avoid digestive disorders, it is important to have a balanced lifestyle with regular physical activity. ⚽️
Move every day without exception! Know that 30 minutes of walking per day has a direct impact on the circulatory and digestive organs. 🚶♂️
Not to mention that it’s good for morale! Regular sports practice promotes digestion and limits the risk of discomfort.
Yoga, swimming or core exercises strengthen the abdominal muscles and also improve transit. 🏊♀️
V. The benefits of relaxation on digestion
A recent INSERM study shows that the stress hormone, cortisol, acts on intestinal muscles and digestion and transit disorders . Maybe it's time to try relaxation?
1) The impact of stress on digestion
Lump in the stomach, accelerated or slowed transit, abdominal pain: these manifestations of digestive discomfort are often caused by a stressful situation or psychological discomfort.
INSERM researchers have shown that cortisol has a direct influence on the neurons that make up the digestive tract.
2) Relaxation techniques
Among the methods to reduce stress and improve digestion , relaxation techniques have proven themselves.
Regular practice of yoga or sophrology helps you feel better in your body and limits digestive problems. Based on breathing exercises, these methods work like self-massage on the digestive organs. 🧘♀️
Inhale, exhale and let the miracle of breath work on your digestive system! Double beneficial effect: stress will also disappear as if by magic!
VI. The importance of hydration for digestion
1) The role of water in digestion
Drinking enough is essential for good digestion. Do you tend not to hydrate enough? Use these tips to get rid of digestive problems .
2) Some tips for staying well hydrated
For optimal digestion, drink between 1 liter and 1.5 liters of water per day without waiting until you are thirsty. 🚰
At any time of the day, have a water bottle handy to think about it. And why not flavor your water with a slice of lemon or a mint leaf?
It's the best way not to get bored! You can also vary the water you buy and eat fruits and vegetables rich in water.
A healthy diet, good hydration, an impeccable lifestyle and why not a probiotic treatment : all the ingredients are there to avoid digestive disorders !
