These 11 micro-changes that will improve your digestive comfort

Drink kefir

In recent years, fermented foods have become the #1 tip for improving digestion and reducing intestinal discomfort. Among them – kefir. This natural drink is made from kefir grains, so “a mass of microorganisms that allow sugar water or dairy products to ferment,” explains nutritionist Muriel Blascher. This fermentation is right for our health. The resulting good bacteria contribute to a good balance of intestinal flora.

>> Find the kefir recipe here.

Eat fiber

They are necessary for the functioning of the organism. They are found in insoluble (in water) and soluble forms. The first is present in oat bran, flour, bread (white and wholemeal), as well as dried vegetables (beans, lentils, chickpeas). Others, called “soluble,” come from fruits and vegetables, as well as dried fruits. “They saturate the body with the volume taken in the stomach,” says dietician, nutritionist Sylvain Ruse. After ingestion, “fiber also slows the absorption of carbohydrates (sugars) by the digestive system,” adds the nutritionist. Finally, “when the passage through the intestines is too fast, they slow it down. When it is too slow, they speed it up by swelling and increasing the volume of feces,” informs the specialist.

Early and light dinner

While there is no ideal time for dinner, it is still important to keep this meal away from bedtime. “When we digest, the food we eat burns and produces heat, this is called postprandial thermogenesis. However, for deep sleep, the body temperature must drop, so you have to wait long enough for all the nutrients to be digested before going to sleep,” says Gilles Mittier, Diabetes and brain, Inserm nutrition laboratory.

In order for the digestion of food to be as short as possible, it is recommended to limit the amount taken. “A light dinner will take 2 to 3 hours to digest, while a large meal at a restaurant will take 5 to 6 hours,” says Gilles Mittier.

In terms of quality, we will find on the plate… the same proportions that were tasted during the meal. “Half of vegetables, accompanied by a quarter of protein, animal or vegetable, a quarter of starchy foods, but also fat, dairy and fruit,” lists nutritionist Jean-Michel Lecerf.

Stop eating processed foods

Biscuits and industrial white bread, chips, carbonated drinks, frozen ready meals, chocolate bars… So-called ultra-processed foods are great enemies of intestinal microbiota balance, claims gastroenterologist and hepatologist Dr. William Bereby. the book Microbiotic medicine (1). In short, industrial processes remove what is good for health, namely fiber, and add what is harmful, namely additives. “These make the intestines porous, and some bacteria and toxic substances such as heavy metals are no longer blocked and can circulate in the blood,” notes the doctor.

White wheat flour contains more gluten proteins. The latter are poorly digested because they are not broken down by the hydrochloric acid secreted by the stomach and other enzymes of the digestive system.

Angelique Hulber, dietician

Avoid white bread

There are different types of flour on the market, classified by number and generally listed on the label of a commercially available baguette. T65, T80, T110… This value indicates the nutritional properties of the flour. The higher this number, the more vitamins, minerals and fiber the flour contains to regulate transit. That’s why Christian Remesi, nutritionist and former research director of INRAE, advises against using bread made from type 65 flour, called “white”, because it has been pre-filtered to remove germs and husks from the grain. In addition, “white wheat flour contains more gluten proteins,” says nutritionist Angelique Hulber. The latter are poorly digested because they are not broken down by the hydrochloric acid secreted by the stomach and other enzymes of the digestive system. Depending on one’s sensitivity to gluten, this can cause digestive problems, acid reflux, and abdominal pain such as constipation or diarrhea. It’s good to know that the bread with the least amount of gluten is einkorn bread.

Detox drink

After boiling ginger root in water, let the infusion cool, then add squeezed (organic) lemon juice, a little honey, a pinch of cinnamon and a pinch of cinnamon. “Taken on an empty stomach, this drink helps fight stomach problems, bloating and intestinal pain. It improves digestion and reduces inflammation,” says Joel Bildstein, founder of The Belly Lab Method and author of the article. Better in your stomach, better in your head.

Break up with gum

No wonder they should be avoided or even banned. Gastroenterologist Julien Scanzi explains: “When we chew, we take in the ingredients of the gum, but it contains absolutely nothing useful for health. Sugars, sweeteners, flavorings, colorings… These are a whole bunch of chemical compounds that have nothing to do with nutrition and that, for some, disrupt the endocrine system and gut microbiota.

Cook your vegetables well

“Cooking steamed vegetables helps reduce gas production during their digestion,” emphasizes gastroenterologist William Bereby. Carrots, pumpkin, pumpkin, beans… You can combine these vegetables with a piece of white meat, which is much less rich in lipids than red meat, which will produce much more fat when cooked.

Pay attention to the number of legumes taken

Rich in vegetable proteins, they are a great alternative to meat. But the gastroenterologist advises to ignore it in case of bloating. “Their fiber is difficult for the intestines to digest and can cause more gas, especially if the product is consumed raw or incomplete,” he says.

Cooking steamed vegetables helps reduce gas production during their digestion

William Bereby, gastroenterologist and hepatologist

Stress relief

The intestines are lined with nerve cells. Under conditions of stress, it is easily disturbed. “Stress also produces two hormones, adrenaline and cortisol, which will affect the microbiota. Cortisol, for example, will stimulate the desire to retain sugar and water, which will then disrupt digestion and cause bloating,” explains dietitian, nutritionist Letitia Proust-Millon.

Use psyllium powder

Being rich in soluble and insoluble fiber makes it a great ally for improving bowel comfort. And due to its incredible absorption capabilities, processed psyllium swells when in contact with water, making it effective in improving certain digestive disorders. “Unlike irritating laxatives based on anthraquinone, a molecule in certain plants such as senna, cascara, sea buckthorn or rhubarb, psyllium is a mild, natural, scientifically proven and safe laxative,” explains gastroenterologist and hepatologist William Bereby. Please note: In addition to symptoms of chronic constipation, namely fewer than three stools (hard or soft) per week with significant straining, psyllium is not recommended.

(1) Microbiotic medicineDr William Berrebi, Marabout editions, €19.90.