【如何避免消化不良】消化不良是都市人常見的問題，雖然不至於令我們需要求醫，但引起的胃脹、胃痛、胃酸倒流卻影響工作和生活。除了服食胃藥和減少飲用咖啡、茶或其他刺激性食物外，還有什麼方法可改善呢?
主要從蔬果中攝取纖維
雖然全穀物含有較多纖維，飲食中再配搭蔬果有機會加劇腸胃消化負擔，增加胃排空時間，反而可能會適得其反。
減少進食豆類及烘焙食品
大多豆類含有豐富纖維以及人體無法分解的棉子糖(raffinose)，胃部要花上更長時間消化，因此容易與消化道細菌產生氣體，造成胃脹。而烘焙食品如麵包、蛋糕含有大量糖、油及膨脹劑，亦容易導致消化不良。
細嚼食物
因生活節奏急速，很多上班一族都務求以最快速度完成一餐，這樣很容易加重胃部消化負擔。每次進食嘗試咀嚼20下，有助將食物中的碳水化合物被口腔的澱粉酶(amylase)分解，亦將食物分子變小，方便胃部消化。
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【How to deal with indigestion?】Indigestion is so common for urbanites which causes gastric distention, stomach pain or gastric acid reflux that disturb our daily life. Apart from taking stomach medicines and reducing intake of irritating foods, what else can we do?
Intake fibre from fibre-rich foods
Although whole grains have high fibre content, which may easily cause digestive burden if consumed along with vegetables and fruits, or even prolonged the period of gastric emptying.
Reduce the intake of legumes and bakery goods
Legumes are not only rich in fibre but also consist of raffinose, a sugar that cannot be digested by human. So it takes a longer time to digest, and easily to lead to gas production with gut bacteria. Bakery goods are made out with a large amount of sugar, oil and leavening agent, which is likely to lead to indigestion.
Be a slow eater
Due to the fast-paced urban living style, most of us are eating too quickly which is potentially burdening digestion. Chew the food for at least 20 times to allow initial breakdown of the food and carbohydrates by amylase, and prepare for upcoming digestion.
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