Foods and tips to improve digestion when experiencing digestive issues

Introduction: Why do we experience poor digestion?

Poor digestion, also called dyspepsia, can manifest as heaviness after meals, bloating, gas, nausea, or heartburn. These digestive discomforts are common and can be occasional or recurrent.

Many factors cause it: overly large or fatty meals, excessive coffee or alcohol, stress, insufficient chewing, or even certain food intolerances. Sometimes, poor digestion may also relate to underlying disorders such as gastroesophageal reflux disease (GERD) or a hiatal hernia.

Fortunately, dietary adjustments and simple habits can significantly help restore daily digestive comfort.

Poor digestion: which foods to prioritize?

Certain foods are easier to digest and can alleviate digestive discomfort:

• Cooked carrots: Rich in gentle fibers, they soothe the intestine without irritation.

• White rice: A light energy source, easily tolerated during digestive issues.

• Zucchini: Easy to digest, especially when steamed or boiled.

• Clear broths: Hydrating and nutritious, these rest the digestive system while providing essential minerals.

It’s also essential to eat slowly, chew thoroughly, and opt for smaller portions to avoid overloading your stomach.

Foods to avoid when experiencing poor digestion

Certain foods aggravate digestive problems and slow digestion:

• Fermentable foods: Cabbage, onions, garlic, or legumes can cause gas and bloating.

• Fatty or fried products: High-fat foods take longer to digest and create heaviness.

• Spicy foods: Can irritate digestive lining, especially for those with reflux or sensitive stomachs.

• Coffee, alcohol, carbonated beverages: Stimulate stomach acidity, worsening heartburn and acid reflux.

Supplements to improve digestion

For difficult digestion, certain natural supplements effectively support digestive comfort, reduce digestive symptoms, and improve intestinal transit. Here’s a selection of suitable products, available at La Boîte à Grains:

Digest More HCl – Renew Life

Who is it for? People experiencing heaviness after meals, especially following protein- or fat-rich foods.

Benefits:

• Stimulates natural digestive enzyme production

• Promotes quicker, more efficient digestion

• Reduces heaviness and bloating

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FibreSense – WomenSense

Who is it for? People with slow intestinal transit or diets lacking in soluble fiber.

Benefits:

• Promotes regularity without irritating the intestines

• Supports balanced intestinal flora

• Helps prevent constipation related to poor digestion

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Digestive Herbal Tea – La Fée des Bois

Who is it for? Those seeking a gentle, natural, pleasant-tasting solution, particularly in the evening.

Benefits:

• Soothes stomach and digestive cramps

• Reduces spasms and digestive system tension

• Supports calm, comfortable digestion after meals

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Natural remedies to relieve digestive discomfort

When digestion becomes slow, heavy, or uncomfortable, certain natural remedies can offer real digestive comfort. Used appropriately, they alleviate digestive symptoms without medication.

Activated charcoal: effective against bloating

Activated charcoal absorbs gas and toxins in the digestive tract, helping reduce bloating, pain, and abdominal discomfort after heavy meals or poor digestion.

How to use it:

Usually taken in capsules or powder form, away from meals and medications (at least 2 hours apart) to avoid interfering with their absorption. An excellent natural supplement for smoother intestinal transit.

Baking soda: helpful against acidity?

Baking soda is often a quick solution against heartburn or acid reflux. It neutralizes excess stomach acidity.

Precautions:

Though effective, use it occasionally. Taking too much or too frequently may disturb natural digestive acidity and mask serious conditions. Consult a health professional if uncertain.

Poor digestion: impact of stress and lifestyle

Stress directly affects the digestive system. During tension, the body slows digestion, causing digestive symptoms such as bloating, cramps, or heaviness.

For comfortable digestion, adopt good habits: practice deep breathing, walk briefly after meals, and include gentle activities like yoga. These simple steps support intestinal transit and improve digestive health daily.

When poor digestion signals a deeper issue

Frequent poor digestion can sometimes indicate more serious digestive disorders. Two common causes require particular attention: gastroesophageal reflux disease (GERD) and hiatal hernia.

Gastroesophageal reflux disease: identifying the signs

Symptoms include heartburn, acid reflux, dry cough, or a bitter taste in the throat after meals. Often worsened by fatty, acidic, or spicy foods.

Recommended dietary adjustments:

• Avoid acidic foods (citrus fruits, tomatoes), fried foods, coffee, and alcohol.

• Prioritize light meals rich in soluble fiber, eat slowly.

• Avoid lying down immediately after meals.

Hiatal hernia: an often-silent disorder

Occurs when the upper part of the stomach moves slightly into the chest through the diaphragm. Symptoms similar to reflux or discomfort after meals can appear, but the condition often remains unnoticed.

Dietary advice:

• Eat smaller meals, avoid excesses.

• Reduce high-fat foods.

• Sleep with the head slightly elevated to limit nighttime reflux.

If digestive symptoms persist despite dietary adjustments, consult a health professional for accurate diagnosis and appropriate treatment.

FAQ

How can I relieve poor digestion?

To ease poor digestion, eat slowly in small portions, avoid fatty or spicy foods, and choose easily digestible foods such as white rice, cooked vegetables, or digestive herbal teas. Natural supplements like activated charcoal, digestive enzymes, or soluble fibers can also improve digestive comfort.

What are the symptoms of poor digestion?

Common symptoms include:

• Bloating

• Gas and burping

• Heaviness after meals

• Nausea

• Acid reflux or heartburn

• Digestive tract pain

Why does my stomach no longer digest properly?

Feeling your stomach no longer digests well may relate to insufficient gastric acid secretion, stress, inappropriate diet, or disorders like hiatal hernia or gastroesophageal reflux disease. Medical consultation may help identify the precise cause.

When should I worry about digestive problems?

Consult a health professional if digestive issues are frequent or accompanied by vomiting, weight loss, blood in stools, or persistent pain. These symptoms may indicate underlying illnesses requiring medical follow-up.

When should I see a professional?

If difficult digestion becomes frequent or is accompanied by unusual symptoms like persistent pain, unexplained weight loss, vomiting, or blood in stools, it's important to see a health professional.

A doctor or nutritionist can identify the exact cause, recommend appropriate treatment, and check for serious digestive diseases like gastroesophageal reflux or hiatal hernia.

Conclusion: Adopting good habits for easier digestion

Difficult digestion isn't inevitable. By adopting positive habits—choosing easy-to-digest foods, avoiding heavy or irritating dishes, managing stress, and using targeted natural supplements—you can truly regain daily digestive comfort.

Every body is unique: listen to yours, gradually find what works best, and consult a health professional if uncertain—these are the keys to long-term digestive improvement.