January 3, 2025, 4:01 pm | Read time: 4 minutes

Eating too much or food that is heavy on the stomach – who hasn’t experienced this? If you want to get rid of the feeling of fullness quickly, you can try to boost your digestion. FITBOOK fitness editor Janine Riedle explains how to do it.

What You Can Do to Stimulate Digestion Before and During a Meal

Even before and during a sumptuous meal, you can ensure that the subsequent digestive work functions better.

1. Chew Thoroughly

Digestion begins with chewing in the mouth, which is why it is advisable to grind food thoroughly. This is because chewing stimulates saliva production, which releases more digestive enzymes. This, in turn, relieves the stomach and intestines during the further process and prevents the build-up of gas in the abdomen. Another benefit of thorough chewing is that it contributes to a better supply of nutrients^.1

2. Eat Slowly

The feeling of fullness occurs about 15 to 20 minutes after eating. Slow eaters, in particular, can benefit from this, as they usually realize during or at the end of the meal that their hunger has been satisfied. Those who tend to eat quickly should, therefore, take more time to avoid overeating and an unpleasant feeling of fullness.

3. Integrate Dietary Fiber

Dietary fiber speeds up the passage time through the intestinal tract by binding water and promoting bacterial growth in the intestine. This is because the intestinal flora consists of billions of microorganisms, which, among other things, contribute to and stimulate a functioning immune system and good digestion. You should, therefore, consume sufficient fiber in the form of vegetables, whole grain products, etc., especially if you eat a meal with foods that are difficult to digest^.2

4. Use Spices to Stimulate Digestion

If you enjoy your food at home, you can also stimulate your digestion by seasoning it. For example, caraway helps against flatulence due to the oil it contains and can be used when preparing sauerkraut or cabbage. Mustard, aniseed, fennel, or Asian cumin also aid digestion.

5. Avoid Sugar

Before, during, and after a meal, you should stay away from sugary foods for generally good digestion, as these can promote constipation. This also applies to drinks! However, if you want something with flavor, you can opt for unsweetened tea and juice spritzers.

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What Helps After a Meal

Of course, it is not always possible to tell whether a meal is heavy on the stomach or whether the portion is a little too large. Even if you think it’s too late and the discomfort is already there, you can help to overcome the feeling of fullness more quickly.

6. Go for a Walk

Exercise gets your digestion going! Even if you feel full and therefore find it particularly difficult to go for a walk, you will probably feel better afterward. This is because a bit of exercise stimulates circulation and improves blood flow, which also benefits digestion. Even short walks of 15 minutes can make a difference.

7. Drink Coffee

The caffeine contained in coffee can stimulate digestion. The drink also contains bitter substances that stimulate blood circulation and intestinal movements. So, if you treat yourself to a coffee after a meal, you can benefit from it! But be careful: the caffeine also wakes you up, which is why it is better to use other methods to stimulate digestion late at night.

8. Drink Tea

If you don’t want to drink coffee, you can switch to tea. There is a wide selection of ready-made teas for digestion, which have a beneficial effect on the digestive tract. Bitter teas or teas containing dandelion can also speed up the process. ³

9. Foods That Stimulate Digestion

Dried fruit, especially prunes, stimulate bowel movements and are, therefore, often used as a home remedy for constipation. These foods contain a lot of fiber, which promotes digestion. However, it is important to drink enough fluids so that they can work properly.

10. Hot Water Bottle

Heat can help, especially if the feeling of fullness is associated with abdominal pain! A hot water bottle or a cherry stone cushion can relieve cramps and help with laxation.

11. No Digestive Liquor!

The assumption that you should have a digestive schnapps after a meal is not conducive to digestion. Quite the opposite: alcohol slows it down and can even make the symptoms worse.