5 tips that can improve digestion and promote greater comfort and well-being

Digestive health is essential for overall well-being, as it influences nutrient absorption, immune system function, and even mental health. However, approximately 25% of the world's population suffers from indigestion, also known as dyspepsia, one of the most common gastric problems.

If you experience signs and symptoms of indigestion, such as upper abdominal pain, belching, nausea, and a general feeling of discomfort, know that what you eat—and when you eat it—can make a big difference in how you feel. While it's always advisable to consult your doctor, paying attention to your diet and lifestyle can help naturally alleviate these complaints. Here are 5 tips that can help improve digestion:

1. Establish regular meal times

Maintaining a consistent eating routine helps prevent overloading the digestive system. Overeating can cause discomfort, while small, frequent meals promote better digestion.

2. Chewing plays a crucial role

It's the first stage of the digestive process, where food is broken down into smaller pieces. Proper chewing facilitates the work of the stomach and intestines, preventing overload and improving digestive efficiency. It also helps slow down food intake, facilitating digestion and reducing gas formation.

3. The composition of the meal is important, not just the quantity

Meals high in fat and/or protein can stay in the stomach longer and cause feelings of fullness. General recommendations, such as reducing fat intake—especially saturated fat—and increasing fiber and non-animal protein intake, can benefit everyone, with or without dyspepsia. However, individual assessment is important to identify specific dietary triggers.

4. Regular physical activity

Exercise improves gastrointestinal motility, aids digestion, and can alleviate dyspepsia symptoms. It's also recommended to walk for 20 to 30 minutes after meals to aid digestion.

5. Reduce caffeine intake

The caffeine found in coffee, black tea, soft drinks, and some energy drinks can stimulate gastric acid production and relax the "valve" (lower esophageal sphincter) that connects the esophagus to the stomach. This can allow acid to rise into the esophagus, causing reflux and worsening symptoms such as heartburn and chest discomfort. Choosing decaffeinated beverages and limiting caffeine intake can help reduce dyspepsia symptoms.

Thordis Berger, Medical Director Holmes Place Portugal