Digestion is a complex mechanical and chemical process that is crucial for our health. It helps break down food to facilitate the absorption of nutrients and micronutrients essential for the proper functioning of our body. The digestive flora, also called the intestinal microbiota, is responsible for maintaining this system. Due to its richness in microorganisms, called probiotics , which feed on prebiotics , it allows for regulation of transit and optimal functioning of the digestive, immune, cerebral, and metabolic systems .
However, due to our current lifestyles, more and more people are affected by digestive disorders that can sometimes affect their quality of life. So, what are the causes and signs of difficult digestion? Discover all the solutions to regain intestinal comfort.
What is difficult digestion?
“ Indigestion ” or “ dyspepsia ” is an abdominal discomfort often described as a burning sensation in the stomach accompanied by bloating , gas and belching, nausea or even vomiting, a feeling of fullness soon after starting a meal and sometimes headaches. Changes in stool frequency are also good indicators of indigestion.
When these symptoms listed above last more than 6 months, including 3 consecutive months of uninterrupted symptoms, we speak of functional dyspepsia .
This gastrointestinal discomfort can significantly affect quality of life, so addressing this gastrointestinal discomfort is essential.
Identify the causes of difficult digestion
1 - Power supply
Transit disorders are generally caused by external factors, such as poor eating habits. Overly large meals, as well as spicy or high-fat meals, should therefore be avoided! Indeed, fatty and ultra-processed products can weigh down digestion , slow down transit and therefore lead to bloating , stomach aches, and even diarrhea or constipation . In addition, excessive consumption of alcohol or tobacco can contribute to slow transit and disrupted digestion. A sedentary lifestyle can also slow down intestinal transit and contribute to constipation.
2 - Anxiety
Clinically, it is recognized that anxiety and chronic stress can cause dysregulation of the stress response system, controlled by the hypothalamic-pituitary-adrenal (HPA) axis. When a stressor is perceived, the adrenal gland will, in response to signals from this axis, release cortisol, more commonly known as the “stress hormone .”
Stressors can include events such as sudden changes in body temperature or blood pressure, prolonged reduction in food intake, illness, infection, and pain. In addition, there are stressors in a more common sense, namely fear, stress, and sadness.
However, prolonged release of cortisol will cause disruption of the stress response system, leading to changes in the contractility of intestinal muscles and transit disorders.
3 - Digestive system dysfunction
Difficult digestion , or dyspepsia , can also be of pathological origin. In some cases, we find:
- Esophagitis due, for example, to reflux of stomach acids into the esophagus;
- A food intolerance (example: lactose).
In rarer cases, digestive disorders are sometimes a sign of serious digestive diseases such as:
- A peptic ulcer;
- Chronic inflammatory bowel diseases (IBD): Crohn's disease or ulcerative colitis;
- Intestinal motility disorder or irritable bowel syndrome;
- Chronic gastritis (long-lasting inflammation of the mucous membrane that lines the inside of the stomach);
- Gallstones;
- A gastrointestinal, liver, or biliary tract tumor.
Consult a doctor if your digestive problems are accompanied by black stools, vomiting, headaches, even a fever, or drastic weight loss!
Solutions to combat difficult digestion
It is entirely possible to get rid of these stomach aches, for example by adopting new habits to put in place on a daily basis.
Adopt a healthy lifestyle
1- Eat a varied and balanced diet
To solve your transit problems, it is essential to opt for a balanced diet rich in fiber. In fact, it is recommended to consume 30 to 35 grams of fiber per day. These fibers increase the mass of stools, thus accelerating transit. Beyond their mechanical action on transit, and through their prebiotic effect , they contribute to maintaining a balance of intestinal flora.
Remember to stay hydrated and drink between 1 liter and 1.5 liters of water (preferably still) per day for adequate hydration. This helps food pass through the digestive system.
2 - Take the time to eat
By focusing on chewing, we also promote the feeling of satiety, because we generate the production of histamine in the brain, it is a neurotransmitter that modulates feelings of satiety. It sends a signal to your body to tell it that you are no longer hungry. In addition to slowing down the digestion process , eating quickly increases the amount of air swallowed, so it is better to take your time and slow down if you want to avoid the appearance of flatulence! Remember: your meal should last at least 20 minutes .
Finally, try to schedule your meals at regular times. Avoid skipping meals, eating late, and snacking between meals! These contribute to disrupting your digestive system.
3 - Quit smoking
Easier said than done, of course, but smoking, in addition to everything else, has a major impact on flatulence production, for reasons that seem obvious. Yet another reason to kick this bad habit.
4 - Avoid carbonated drinks
Excessive consumption of carbonated drinks and sodas can clog the gastrointestinal tract by releasing carbon dioxide, causing discomfort and bloating . In addition, the acidic compounds in sodas can irritate the stomach lining and worsen acid reflux problems.
Sugar , which is usually present in large quantities in these drinks, can disrupt the balance of intestinal flora and promote the growth of unwanted bacteria. This intestinal dysbiosis can lead to digestive problems such as bloating , gas and diarrhea .
Finally, it's often recommended to favor drinks like still water or non-irritating herbal teas to help maintain healthy digestion. At DIJO, we highly recommend our Mega-Draining Infusion made with organic nettle, organic ginger, organic spirulina, and organic mint, which promotes the elimination of toxins and aids in better digestion.
5 - Practice regular physical activity
Exercise has a thousand and one benefits for our bodies, particularly for digestion. Indeed, during physical activity, the increase in heart rate allows for a better supply of blood, and therefore oxygen, to the intestinal muscles .
Thus, regular exercise stimulates intestinal peristalsis, characterized by the set of muscle contractions that facilitate the movement of food through the digestive system. Indeed, the digestive stroll after a large meal is not a myth; it actually facilitates digestion.
Managing stress
Regularly practicing relaxation techniques such as meditation, yoga, or deep breathing can help reduce stress and improve digestion.
Consult a doctor
The most important thing is to listen to your body and especially your stomach! It is therefore recommended to consult a doctor if:
- There is no obvious cause to explain your problems and they are intense
- Your stomach aches started at the same time as you started taking a new treatment
- Measures taken to improve digestion remain ineffective after 48 hours.
Take probiotics
Probiotics are live microorganisms that support our own good intestinal bacteria, which populate our digestive tract. When taken as a course of treatment, digestive supplements provide numerous health benefits and contribute to the optimal balance of intestinal flora. Indeed, restoring the balance of the intestinal microbiota contributes to better digestion and better fermentation of food, thanks to a flora richer in bacteria, beneficial for the body, which fulfill this role.
At DIJO, we're committed to supporting you in your wellness routines. That's why we developed the Essential Probiotics treatment . This product allows you to stock up on good digestive probiotics with 28 billion CFUs including 8 different strains, for optimal action !
And in case of difficult digestion, we recommend ours Easy Digestion , to be taken occasionally after a large meal to regain a light and deflated stomach!
Please note that these products should be taken as part of a healthy lifestyle and cannot replace a varied and balanced diet. It is recommended to respect the indicated daily dose and to keep it out of the reach of young children.
