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15 easy-to-digest recipe ideas

When you are regularly subject to acid reflux, heartburn or even bloating, it is not always easy to select a meal that does not cause intestinal disorders. Here is a selection of 15 easy to digest recipes.

Food can be a source of various digestive problems. Certain foods can indeed cause discomfort during digestion, such as burning or gas. If each individual reacts differently, there are nevertheless tips to prevent these inconveniences.

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Foods to favor for concocting easy-to-digest recipes

If it is necessary to consult a doctor in case of recurrent digestive disorders, some foods can nevertheless help to prevent these inconveniences. There are actually several foods that are known for their digestive properties. Do not hesitate to include them in your daily diet. Among these products, it is possible to mention:

  • fennel, black radish, artichoke, squash, pineapple and apple for fruits and vegetables;
  • ginger, turmeric and cumin for spices and herbs;
  • peppermint, licorice, dill, milk thistle or even verbena, for plants.

This list of ingredients is only indicative, and not exhaustive. Dieticians also recommend the regular consumption of lacto-fermented products (with the exception of sauerkraut), rich in probiotics, bacteria which are found naturally in the intestinal flora and which contribute to good assimilation. nutrients by the body.

The establishment of a healthy and balanced diet is an essential point to promote the maintenance of the intestinal microbiota. As such, do not hesitate to approach a dietitian for support if the need arises.

Practices to put in place to promote good digestion

The hygiene of life plays, together with the diet, an essential role for the intestinal well-being. Doctors recommend in this regard:

  • stay hydrated throughout the day, drinking 1.5 to 2 L of water daily;
  • take the time to eat and chew your food, in order to facilitate the work of the stomach;
  • exercise regularly, to maintain the muscles of the digestive system, and thus promote good digestion and optimal elimination of waste. Sports practice also helps to reduce stress, a source of various intestinal disorders;
  • limit your tobacco consumptionwhich disrupts the normal functioning of intestinal transit;
  • avoid consuming too much chewing gum: they facilitate the absorption of air by the body, and the sugars they contain increase the production of intestinal gas.

This slideshow features 15 easy-to-digest recipe ideas. However, food sensitivity varies from individual to individual. If the intestinal discomfort persists, it is recommended to approach a doctor, in order to identify and treat the source of this disorder.

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© Shutterstock / Jean-Pierre Pinochet

2/15 –

Apple compote and cinnamon
For 2 people. Peel and cut 4 apples into pieces. Finely grate a small piece of ginger. Stew everything in a saucepan, adding a little cinnamon, until the pieces are well melted.

© Shutterstock / Katarzyna Hurova

3/15 –

Kiwi, avocado, spinach and pomegranate salad
For 4 people. Peel and cut into pieces 2 kiwis and 2 avocados. Arrange them in a salad bowl with 100 g of baby spinach, the seeds of 1 pomegranate and a few mint leaves. To mix everything. Serve the salad with a vinaigrette, made up of 3 tablespoons of olive oil, the juice of ½ a lemon, salt and pepper.

© Shutterstock / MShev

4/15 –

Pear, hazelnut and cinnamon crumble
For 4 people. Peel and slice 3 pears. Arrange them in a dish, before sprinkling them with a little cinnamon (to be dosed as desired) and a sachet of vanilla sugar. Bake the dish for 20 minutes at 210°C. Mix 60 g of butter with 60 g of flour, 60 g of brown sugar and 60 g of hazelnut powder or crushed hazelnuts. Crumble everything to obtain a sandy consistency. Then cover the pears with this mixture, and return the dish to the oven for an additional 15 minutes.

© Shutterstock / Brent Hofacker

5/15 –

Baked fennel and shallots
For 4 people. Peel and quarter 2 fennels. Arrange them in a dish with 4 shallots in their shirt (with their skin). Drizzle the vegetables with a little olive oil and the juice of ½ lemon. Sprinkle with salt, pepper and turmeric. Bake at 180°C for 40 minutes, turning the vegetables from time to time.

© Shutterstock / Dani Vincek

6/15 –

Fennel velouté
For 4 people. Clean and cut into pieces 2 fennels. Peel and mince 1 onion and 1 clove of garlic. In a pressure cooker, brown the fennel, garlic and onion with a little olive oil. Moisten the vegetables with 1 L of chicken broth. Close the pressure cooker and cook for 15 minutes after turning the valve. Once the vegetables are cooked, add 1 tablespoon of pine nuts and a little grated nutmeg, before blending the soup. It is possible to add a little fresh cheese to the preparation.

© Shutterstock / Trending Now

7/15 –

Bowl with oats, chia seeds and mango
For 1 person. Place in a bowl 60 g of rolled oats with 1 tablespoon of chia seeds and 15 cl of almond milk. Cover and place in the fridge for 30 mins. Cut ½ mango into pieces. Take out the bowl, add the mango and 10 cl of extra milk. Mix, sprinkle with a few crushed almonds and taste everything at the time.

© Shutterstock / Marielen Cestari Baldino

8/15 –

Poached pears with licorice
For 4 people. 2 hours before making the recipe, soak 150 g of cashew nuts. Bring 1 L of water to the boil, add 8 g of liquorice for infusion, turn off the heat and infuse the plant for 10 minutes before removing it and straining the water. Meanwhile, peel 4 pears, keeping the tail of each of them. Then return the infused water to the boil and add 150 g of honey. Place the pears in the liquid, and cook for 25 minutes, turning the fruit from time to time. Once cooked, remove them from the broth and drain them in a colander. Prepare a cream by mixing the cashew nuts with 5 cl of liquorice broth and 1 tablespoon of vanilla extract. Serve the pears with the cashew nut cream.

© Shutterstock / Natalia Lisovskaya

9/15 –

Cream Spinach
For 4 people. Peel 200 g of potatoes, hull and clean 250 g of spinach, peel and finely chop an onion. In a saucepan, sauté the onion for 3 minutes over low heat, with a small drizzle of olive oil. Then add the potatoes. Moisten with 500 ml of vegetable stock. Cook for 15 minutes, before adding the spinach and continuing to cook for 5 minutes. Mix everything, season with salt, pepper and fresh herbs (chives or mint for example). It is possible to serve this velouté with a little ricotta or a few croutons of bread.

© Shutterstock / colnihko

10/15 –

Granola
Coarsely crush 200 g of a mixture of almonds and hazelnuts using a mortar. Pour these pieces into a salad bowl, and then add 200 g of rolled oats, 80 ml of apple juice, 1 tablespoon of olive oil, a pinch of salt and a hint of cinnamon. You can also add a tablespoon of honey, for a sweeter version. Mix everything together, before spreading it on a baking sheet, previously covered with parchment paper. Bake the whole thing for 30 min at 170°C, mixing the preparation every 10 min. Allow to cool before placing in a jar. It is then possible to add dried fruits, such as raisins. This preparation is eaten for breakfast with cottage cheese and pieces of seasonal fruit.

© Shutterstock / Ferumov

11/15 –

Black radish salad
For 3 people. Prepare a mustard sauce with 2 tablespoons of cream cheese, 1 tablespoon of cider vinegar, 1 teaspoon of mustard, salt and pepper. Peel and grate 1 black radish. To mix everything.

© Shutterstock / Roman Rvachov

12/15 –

Apple, kiwi, spinach and celery smoothie
For 2 people. Rinse and peel 1 stalk of celery, peel 2 kiwis and 2 apples, and cut into pieces. Place everything in a blender, add 1 natural yogurt or 20 cl of milk (vegetable or not), a handful of young spinach leaves and a little mint. You can also add lemon juice. Mix everything. Taste at the time.

© Shutterstock / Chudo2307

13/15 –

Salmon and vegetable soup
For 4 people. Peel and cut into small pieces 150 g potato, 1 turnip, 2 carrots, 1 white leek and 1 stalk of celery. Peel and finely chop 1 clove of garlic. Cut 300 g of fresh salmon into pieces, removing the bones and the skin. In a casserole dish, melt a small piece of butter, add the vegetables (except the potatoes) and the garlic, and brown everything. Then pour 50 g of cornstarch and 40 cl of defatted chicken stock. Season with salt and pepper, before adding the potatoes, salmon and the juice of 2 lemons. Bring everything to a boil, then cover and cook over low heat for 15 minutes. Then add 60 cl of skimmed milk (if supported, otherwise water) and continue cooking for 3 minutes. Add a little dill before serving.

© Shutterstock / Brent Hofacker

14/15 –

Miso soup with tofu
For 4 people. Bring 160 cl of water to the boil. Peel and finely chop 3 new onions, keeping their green part. Cut the tofu into cubes. Spread a teaspoon of miso paste in each bowl of soup, add boiling water and then the spring onions. Mix, leave to infuse for 2 minutes then serve.

© Shutterstock / Fattyplace

15/15 –

Carrot and ginger velouté
For 4 people. Peel 500 g of carrots and 2 potatoes, and cut them into pieces. Peel and finely chop 25 g of ginger, 3 cloves of garlic and 1 yellow onion. Brown the garlic, onion and ginger in a saucepan for about ten minutes, with a little butter. Then add 1 L of vegetable broth. Bring to a boil and simmer for 25 minutes, until the vegetables are tender. Mix everything, and season with pepper and salt. It is also possible to add a little lemon or curry.