Have you over-eat your favorite food and are now low-key regretting it? Worry no more! Here are seven trustworthy tips to promote digestion after binge eating.
Trust me! We have all been there once. More than once in our life, have we overindulged in food? From our favorite pasta to that delicious cheesecake, nothing is spared.
Eating your favorite food to your heart’s content is always pleasurable. But, the after-effects of overeating do not let us feel that for long. An overstuffed and bloated stomach is uncomfortable at least and sickening at worst.
Overeating slows down your digestive capacity. As food stays in your stomach, it pushes itself upwards against your diaphragm. It can lead to heartburn, acidity, bloating, and other digestion issues.
Overeating once in a blue moon is fine. But, if it becomes a habit, it affects your weight, gut health, glucose levels, and blood pressure.
If you have once again binged on that delicious dish your mom made, worry no more! Here are seven incredible ways to soothe your stomach after an over-eating session.
Do Not Beat Yourself For It
Relax. Do not guilt trip yourself for one over-the-top meal. Stress can affect your appetite negatively and lead you to more overeating. Forgive yourself and stop beating around it. Instead, decide for the future. Plan your meals to keep that calorie count within the range.
Take A Walk
Walking is the simplest yet most effective solution for binge eating. It pushes the food down the gastrointestinal tract. Casual strolls not only boost digestion but even your blood sugar levels.
Take a 15-minute stroll or go for a bike ride. However, avoid strenuous exercise right after eating. It causes blood flow to your limbs instead of your gut and slows out digestion.
Peppermint Can Help
If your stomach is upset after about extra shift of workload, i.e., digestion, peppermint can help. Peppermint relieves bloating, flatulence (gas), and indigestion.
It soothes your digestive system and eases pain. As per a study, peppermint relieves gut spasms by preventing smooth muscle contraction.
Use peppermint oil (diluted) or peppermint candy. You can also sip on some peppermint tea. However, avoid peppermint in high quantities. It can worsen acid reflux and damage kidneys.
Apple Cider Vinegar To The Rescue
There is a long list of benefits of apple cider vinegar– from healthy skin to improved digestion. It also promotes satiation (fullness), curbing hunger and leading to weight loss,
The question arises, how does apple cider vinegar help with digestion?
Well, ACV reduces bloating and prevents heartburn. It also enhances the production of digestive enzymes, promoting digestion. Apple cider vinegar also contains probiotics that strengthen the gut. Moreover, its antimicrobial properties remove harmful bacteria from the intestine.
Add a tablespoon of apple cider vinegar to a glass of water. Have this drink to promote digestion after overeating.
Herbal tea is the key
Herbal teas are the tried and tested remedy for stomach discomfort. They help with nausea, constipation, and indigestion. These teas push the food down your gut and ease the pain.
You can use green tea, fennel tea, chamomile tea, ginger tea, and several others. Take one tablespoon of any herb for a cup of water. Boil it for a minute and drink 3-4 times a day to soothe your upset stomach.
Fennel tea promotes bowel movement, thus relieving constipation. While ginger tea stimulates stomach emptying. It also helps with bloating, indigestion, and cramping. Licorice and chamomile teas also relieve the GERD (acid reflux) symptoms.
Yogurt And Other Probiotics
Probiotics are good bacteria that break down indigestible fibers and strengthen your gut. They help with pain, bloating, and gas in people with irritable bowel syndrome (IBS). Moreover, these helpful bacteria relieve constipation and diarrhea.
Probiotics also remove harmful bacteria from the digestive tract. Fewer probiotics and more harmful lead to increased body mass index.
Yogurt and fermented food- kimchi, kefir, and more- are the best source of probiotics. They are also available in capsules or gummies. Take a small amount of yogurt after binge eating to calm your gut.
Have Some Cold Milk
Secretion of stomach acid is directly proportional to the volume of food. Thus, overeating may sometime lead to hyper-acidity. It can result in heartburn, pain, and digestive discomfort.
One way to fight off excess acid is drinking cold milk. The calcium in milk absorbs the acid in the stomach, soothing the burning sensation. Have a glass of cold milk to relieve your stomach after overeating.
Surely, the feeling of devouring your favorite meal is matchless. And, sometimes you cannot stop yourself. While it is okay if it happens once in a while, it should never become a habit.
Maintain healthy eating habits to avoid binge eating and its consequences. Plan your meals, practice mindfulness, limit your portions, and eat slowly.
If you overeat more often, and cannot stop yourself, you might have a “binge eating disorder”. It can be due to several reasons psychological, emotional, and stress. Consider consulting a doctor to get yourself the treatment.