How to adjust your diet to reduce the burden on your stomach and intestines?

After a period of being bombarded with delicious food, snacks and fruits, many people have experienced symptoms such as bloating, acid reflux, constipation and diarrhea after the holidays, and want to "reduce the burden" on their stomachs and intestines. So, how should we adjust our diet? Li Wei, a gastroenterologist specially invited by the medical community, has prepared a "diet adjustment strategy" for everyone to help you recover your stomach and intestines.

1. Pay attention to the regularity of diet and focus on light food

Adjust your diet. You need to eat regularly, eat every meal on time, and eat three meals in a ratio of 3:4:3. If you feel hungry in the middle, you can have a snack at around 10:30 am or 3:30 pm. This can relieve hunger and avoid overeating. At the same time, pay attention to a balanced diet and eat more light and easily digestible food. A light diet does not mean not eating meat, but less oil, salt, and sugar. Pay attention to more steaming and less frying in cooking methods.

Increase dietary fiber and eat coarse grains appropriately

Adding an appropriate amount of coarse grains to the staple food can supplement the intake of dietary fiber, promote intestinal peristalsis, relieve constipation, and promote the discharge of fat. In addition, coarse grains also contain more B vitamins, which, as coenzymes in the energy conversion process, can help the human body convert energy and also have the effect of regulating the stomach. You can choose coarse grains such as oatmeal, corn, and buckwheat.

2. Remove toxins from the body and supplement with a variety of fruits

Eat a light diet and eat more fresh fruits and vegetables. Eating more vegetables and fruits rich in dietary fiber can increase gastrointestinal motility, prevent constipation, and keep bowel movements smooth. At the same time, fruits and vegetables are rich in vitamins and pectin, which can help remove harmful substances from the intestines.

3. Supplement probiotics and exercise appropriately

Irregular diet and overeating can cause the intestinal microorganisms to lose balance, and the number of beneficial bacteria in the intestines will be greatly reduced, which can easily cause gastrointestinal discomfort. By supplementing probiotics, the intestinal flora can be adjusted, intestinal peristalsis can be accelerated, and the growth of harmful bacteria in the intestines can be inhibited, thereby relieving symptoms such as indigestion and constipation. Paying attention to good living habits is also crucial for gastrointestinal health. Lack of exercise during the holidays can slow down intestinal peristalsis, which can easily lead to food accumulation, constipation, etc. Therefore, in addition to adjusting your diet after the holidays, you should also exercise appropriately to help restore your physical strength.