Healthy belly: 10 ways to take care of your stomach

Bloating, constipation or flatulence are some of the disorders suffered by 80% of the world population. This type of digestive discomfort is doubly common in women. Here, a series of tips to combat them.

"My stomach hurts", "I have a‘ kick ’to the liver" or "I have a bad belly" are some of the most common phrases when describing these ailments that are highly frequent among men and women.

“In many cases, with simple changes in lifestyle, diet, consumption dairy products fermented with probiotics and drinking more water, achieve better digestive health and, consequently, physical and emotional well-being; therefore, it is essential to know the digestive system itself to start the change. "

To put it in numbers: worldwide, almost 80% of the population suffers from some digestive disorder. The most common symptoms are: bloating (feeling 'bloated'), constipation and flatulence.

86% of those who suffer from digestive complaints say that this affects them physically; feel uncomfortable (57%), feel tight (29%), and feel overweight (27%). 75% of people affected by digestive discomfort stated that the symptoms peak at night. In addition, digestive discomfort is twice as common in women as in men.

The World Gastroenterology Organization issued the following recommendations for caring for the stomach:

- Eat less and more frequently, without increasing total caloric intake. Don't skip breakfast; do not overeat at night.
- Eat foods rich in fiber: 5 servings of fruits and vegetables per day, including grains and legumes.
- Eat fish 3-5 times a week.
- Reduce the consumption of foods high in animal fat, fatty and fried foods.
- Consume fermented dairy products with probiotics.
- Choose lean foods like chicken (skinless), or lean cuts of red meat.
- Drink 2 liters of water per day and decrease the consumption of alcoholic beverages, with caffeine or with high sugar content.
- Eat slowly and chew slowly and well.
- Lead a healthy lifestyle: exercise regularly and don't smoke.
- Maintain a healthy body mass index, trying to achieve the ideal weight.