Eating slowly, drinking water and avoiding coffee can relieve stomach upset.

The large meals typical at this time of year can affect your digestion. This indigestion may manifest itself in the form of heartburn, discomfort or abdominal pain.

Tips for good digestion

Small portions. Cut down on portion size and try not to eat too much, even if you have to eat more often. Avoid spicy foods and excessive caffeine.

Drink water. Do not drink alcohol or carbonated beverages before, during or after meals. Water is the best option to aid digestion.

Chew slowly. It takes 20 minutes for the satiety hormone (letpine) to signal that the stomach is full. If you eat quickly, you don’t give leptin time to send this signal, making you likely to overeat.

Artichokes and eggplant. The cynarin content of these two vegetables helps to lighten fatty foods by stimulating the secretion of bile (responsible for digesting lipids).

Try to avoid coffee. Caffeinated drinks, carbonated beverages and alcohol prevent the stomach muscles from relaxing. If you suffer from reflux, you should avoid it whenever possible.

Pineapple for dessert. If you eat pineapple or papaya after a protein meal (meat, fish, etc.), the enzymes they contain (bromelain and papain) will help you digest and prevent heaviness.

Chamomile. It’s a perfect end to any meal. It helps to prevent gas from building up in the stomach and relieves stomach heaviness. Stew in boiled water for 5 minutes before drinking.

Light exercise. Walking or cycling 30 minutes a day reduces reflux (acidity) symptoms. On the other hand, if it’s too intense, it can have the opposite effect.

Most indigestion disappears naturally. However, if the symptoms last longer, it’s advisable to see a doctor.

This post is also available in: Portuguese (Portugal)