How to help digestion: remedies and useful tips for those who have difficulty digesting. Possible causes and digestion of macronutrients (carbohydrates, fats and proteins).
Slow digestion: possible causes
Theredifficulty digestingIt is a very common ailment, just think that up to 30% of the time a patient consults a doctor, he reports digestive problems. Thecausesthey can be the most varied. In most cases theslow digestionit can be obviated by implementing simple advice while in other cases, the difficulty in digesting may be a symptom of a disease of the gastrointestinal or even extraintestinal tract. To investigate thecausescase-specific, better contact your doctor.
The gastro-intestinal transit of a complete meal takes 9 hours. By gastro-intestinal transit times we mean the intervening period from the moment we eat to the moment we eliminate the waste products ingested with food.
THEdigestion times they depend not only on the food but also on the quantities. In order, the easiest macronutrients to digest are carbohydrates, followed by proteins, while those that stay the longest in our gastro-intestinal tract are lipids. Fats can take 3 to 4 hours for complete digestion and absorption.
How to help digestion with natural remedies
Thedigestive difficultiesthey can cause heartburn, acidity, stomach heaviness and bloating, symptoms that are very common in the Western world. Accomplices a sedentary lifestyle and an incorrect diet that too often uses refined products, canned foods, baked goods and precooked foods. Even the use of certain drugs can make thedifficult digestion. The best natural remedies forhelp slow digestionthey go to act on the causes by posingremedyupstream of the problem. Here are some general tips that can help slow digestion and prevent ailments like heartburn, heaviness, bloating, and gastric reflux.
- Eat 5 meals a day.
If you skip meals and eat only one meal, the bigger it isnormalhave onedigestionslowbecause you put your gastrointestinal tract and a workload under itnot physiological.
- Avoid fried foods.
Fried foods strongly stretch idigestion times. As stated, lipids are the most difficult macronutrients to digest and which remain in our gastrointestinal tract for a long time. Fried foods are soaked in oil and requiredigestion timesvery long.
- Limit your consumption of alcoholic beverages.
Alcohol delays stomach emptying by lengthening thetimes of digestion.
A sedentary lifestyle induces a slow metabolism where a longer time is required for gastric emptying and intestinal transit. For more advice, read the topic in the articlehow to speed up the metabolism.
- Avoid processed foods.
Pre-packaged foods are generally very elaborate because they are rich in salt, spices, oils, margarines and other substances that are difficult to digest. Avoid all prepackaged foods and processed foods, go for simple meals that are quicker to digest.
Digestion of carbohydrates
Theredigestion of carbohydratesstarts in the mouth. The salivary amylase contained in our saliva begins to break down the cooked starches forming dextrins (carbohydrates even easier to process in the stomach). When we talk about carbohydrates we are not only referring to foods such as rice, corn, potatoes and wheat, sugars are also carbohydrates. To better understand the large family of carbohydrates, we can divide them into three categories:
Starch - thanks to salivary amylase, the disaccharide maltose is formed.
Maltose - the maltase enzyme is produced in the intestine, which breaks down maltose into glucose. Similarly, sucrose undergoes the action of sucrase and breaks down into fructose and glucose. In the intestine, lactose undergoes the action of the enzyme lactase which breaks down the disaccharide into the monosaccharides galactose and glucose.
Glucose, galactose and fructose can be absorbed and distributed in our body.
As seen for carbohydrates that are gradually reduced from polysaccharides to monosaccharides ready for absorption, proteins also undergo a similar process.
Proteins are highly evolved molecular complexes with primary, secondary, tertiary and quaternary structures. Not to dwell on biochemical descriptions, it will suffice to know that the digestion of proteins leads to the breakdown of these complexes into single amino acids. Amino acids are the result of protein digestion and must be absorbed in the intestine.
Digestion of lipids
The site of thedigestion of fatsit is mainly located in the small intestine. Fats are insoluble in water and are used for their digestionbile juices(produced by the liver and released into the small intestine from the bile duct). The bile produced by the liver works with enzymes produced by the pancreas which are released into the small intestine from the pancreatic duct. The digestion of lipids sees glycerol as the final product. The photo shows the connection between the liver (in orange) and the small intestine through the bile duct (in green). In yellow we see the pancreas pouring out digestive enzymes through the pancreatic duct. The transport system of bile juices and enzymes responsible fordigestion of fatsit is called choledochus.
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