Article by Dominika Zielińska
When digestive processes run quickly and efficiently,
the body assimilates the right amount of nutrients. If digestion occurs too
slowly, the undigested food ferments
in the intestines causing abdominal discomfort as well as inadequate absorption
of nutrients.
What are the causes of bad digestion?
- Inaccurate chewing – most often caused by eating too fast. Chewing plays a very important role in the digestive process. Insufficient shredding of food impedes digestion and absorption of nutrients.
- Large meals – the digestive system can process a certain amount of food at a given time. The more you eat, the lower your chances of digesting the food you consume.
- Drinking too much liquid during a meal – fluids taken with food dilute the digestive juices secreted in the digestive system (gastric acid, pancreatic, intestinal, bile). Dilution of these juices worsens the efficiency of digestion and disrupts its course, because they are not in the right amount and concentration.
- Late meal time – at the end of the day, digestive processes slow down, so late suppers are a frequent cause of gastrointestinal discomfort.
- Stress – as commonly known, stress adversely affects digestive processes. During stressful time, the gastric mucosa may be irritable.
- Insufficient release of acid or digestive enzymes – some people do not produce enough stomach acid or digestive enzymes.
What ailments are associated with poor digestion of food?
If the digestion is incomplete, the undigested food is fermented in the intestines. This is the cause of gas overproduction, flatulence, nausea, bloating and discomfort
in the abdomen. Incorrect digestion often leads to constipation, diarrhea, and sometimes alternating occurrence of these disorders.
Do your best:
- Thoroughly chew the food – each bite should be chewed 20 – 30 times.
Thanks to this, the digestive system will be able to stimulate the secretion of enzymes, and the shredded food will be absorbed faster. - Consume a few small meals – hearty meals can overload the digestive system, so avoid eating large meals.
- Keep the appetizing look of your meals – this promotes the secretion of digestive juices, which facilitates digestion.
- Avoid eating at a late time – do not eat directly at bedtime, because food will stay in your stomach overnight.
- Do not use drugs for indigestion (unless instructed by a doctor) è antacids reduce the efficiency of digestion.
- Eat slowly – the feeling of fullness develops around 20 minutes into a meal. By eating slowly we will avoid overeating.
- Eat in peace – eat a meal without doing any work, without stress and without disturbing it by watching TV, reading or other activities.
- Eat without hurry – dedicate enough time to a meal to eat slowly with pleasure and then relax for a few minutes.
Websites with good digestion advice:
https://therealfoodrds.com/5-ways-to-improve-your-digestion-naturally/
https://www.rd.com/health/healthy-eating/foods-bad-digestive-health/
https://www.everydayhealth.com/digestive-health/tips-for-better-digestive-health/
Dominika Zielińska – dietician/nutritionist
She obtained her master’s degree of Dietetics and bachelor’s studies of Artistic education in the field of musical art at the University of Rzeszów in Poland.
During her studies, she participated in numerous courses and trainings, among others in: anorexia and bulimia, celiac disease and primary lactose intolerance, population health – tacking health inequalities at regional level, fat burning and the role of hormones, oncological nutrition, infant nutrition and diet for the elderly.
During her studies she took n active part in the activities of the Scientific Circle of Dieticians at the University of Rzeszów and the organization of and participation in the 1st, 2nd, 3rdNational Scientific Conference of Students and PhD Students “Medical Aspects of Human Nutrition”.
In 2016, she published in W.Kruk, M. Marć: Public health, part 4: Threats to public health and the challenges of health education. Chapter 5 (Dominika Zielińska) Influence of information and advertising provided in the mass media on the spontaneous use of drugs in the case of ailments not requiring medical intervention.
She is a highly creative individual, very communicative and with interpersonal skills, eager to learn new skills.
Her hobbies are nutrition and healthy food, music and singing, but also scientific activity.
Email: dominique.z@o2.pl