Hearty winter meals: 5 tips for smoother digestion
When winter begins, many of us prefer to dine extensively. A hearty meal is hard to resist, as it does both our body and our mind good! However, for our organism, there is not much to celebrate when it has to process many calories. How can you give your digestion a helping hand while simultaneously enjoying this comfort food?
Why do we eat more in winter?
Everyone is aware of the need for more calories to cope with the harsh winter and to keep our bodies warm. That was indeed the reality for our ancestors, but due to technological advances and central heating, this need is no longer as pressing. However, many people still have a tendency to eat heavier meals in the winter months! Other factors that can explain this:
- the lack of light: our mood suffers from this (due to lower serotonin levels1), causing us to resort to so-called ‘comfort food’, which often contains a lot of sugar and fat;
- the food supply: the prepared products that are traditionally available in winter can be stored for a while, such as charcuterie and cheeses;
- warmth and comfort: the warm and nutritious winter meals give us a cozy feeling.
How best to deal with this food intake? Try our 5 tips for a smoother digestion!
1. Eat food that is easy to digest
Some nutrients are known to stimulate digestive enzymes and calm the digestive system. Moreover, they can also add an exotic and culinary touch to our preparations!
That is the case for various spices and herbs that promote digestion:
- ginger: ensures less bloating and better digestion2;
- cumin, fennel or coriander: perfect in stews3;
- turmeric: through its active ingredient, curcumin, turmeric supports the liver and ensures better digestion of fats4.
Also consider fermented vegetables (sauerkraut, kimchi): they provide natural probiotics to support our gut microbiota.
You can make many winter dishes easier to digest while perfectly retaining their ‘comfort food’ quality
2. Eat slowly and with common sense
There is no need to serve yourself portions that are too large! Take the time to chew and enjoy every bite before you potentially take a second serving. Digestion begins in the mouth!
Don't sit down to eat too late. Have a smaller portion in the evening so your stomach doesn't have to work too hard before bedtime.
3. Choose a drink that supports your digestion
- Tea that promotes digestion: a herbal tea based on peppermint, chamomile, lemon verbena, fennel5 or anise can be very effective in calming the stomach.
- Lukewarm lemon water: a glass after a large meal can stimulate bile production so that fats are digested better.
- Not too much alcohol: a winter meal often goes hand in hand with wine or other alcoholic beverages, but make sure your liver does not get overloaded.
4. Make your meals less heavy without sacrificing taste
You can make many winter dishes easier to digest while perfectly retaining their ‘comfort food’ quality. Three examples...
- Add fiber: with steamed vegetables or crunchy salads (red cabbage, endive, lamb's lettuce).
- Limit saturated fats: ensure less cream or cheese and opt for a low-fat or plant-based alternative.
- Apply more gentle cooking methods: go for steaming or cooking your food in the oven instead of frying or using other very fatty cooking methods.
5. Move after the meal
A walk after the meal, even after a light meal, of 15 to 30 minutes can stimulate digestion and prevent a heavy stomach. Moderate physical activity is generally beneficial for stimulating the digestive system and eliminating waste products.6
Scientific references
Product mentioned in this article
Digest-OK
Related articles
