With the arrival of the warmer season, many residents of Spain change their usual daily routine. Even after the holiday period ends, a more relaxed pace of life often persists, sometimes leading to disruptions in eating habits. Medical experts warn that such changes, particularly skipping breakfast or lunch, can negatively affect digestive health.
According to Dr. Enrique Rey, lecturer and vice-dean of the Faculty of Medicine at Universidad Complutense de Madrid, irregular eating is one of the main causes of functional dyspepsia. This condition, widely known as indigestion, is characterized by symptoms such as bloating, a feeling of heaviness, and pain in the upper abdomen.
Experts explain that skipping meals disrupts the body’s natural processes. The stomach continues to produce acid, but without food to neutralize it, the acid begins to irritate the mucous membrane. This increases the risk of developing gastritis and heartburn. Moreover, deviating from the usual meal schedule by more than two hours doubles the chance of infection by Helicobacter pylori, a bacterium that also contributes to gastritis. The digestive system loses its normal rhythm, leading to increased sensitivity and discomfort.
Symptoms of functional dyspepsia can worsen after consuming certain foods. Fatty foods slow stomach emptying and cause a feeling of fullness and bloating. Spicy dishes containing capsaicin activate pain receptors in the gastrointestinal tract, provoking burning sensations and pain. Carbonated drinks, in turn, fill the stomach with gas, leading to belching and a sense of pressure.
Persistent discomfort associated with dyspepsia significantly reduces quality of life. Pain, bloating, and heaviness in the stomach make it difficult to focus on work or studies, decrease energy levels, and negatively affect social activity and nighttime rest. As a result, productivity drops and overall well-being deteriorates.
Statistics for Spain indicate that functional dyspepsia is most common among young people. The highest rate (10.2%) is recorded in the 18 to 39 age group. For middle-aged individuals (40-65 years), it drops to 6.4%, and for older adults (over 65 years) — to 3.9%. Experts attribute this to the fact that young people are more prone to stress, have irregular eating habits, and more frequently consume irritants such as alcohol, caffeine, tobacco, and certain painkillers.
To prevent and ease dyspepsia symptoms, doctors recommend following a regular eating schedule. The Mediterranean diet can serve as the foundation of your nutrition. Fatty, spicy foods and carbonated drinks should be avoided. The menu should include foods such as apples, pears, bananas, zucchini, carrots, spinach, as well as rice, whole-grain bread, natural yogurt, and olive oil.
Snacking between main meals can also disrupt the digestive system by placing constant strain on the stomach. People often choose unhealthy options for snacks—chips, sweets, or sugary drinks—which themselves are triggers for dyspepsia.
Natural remedies can also help alleviate symptoms. Studies show the effectiveness of a combination of pharmaceutical-grade peppermint and cumin essential oils, which help with pain, bloating, and early satiety. However, the key factor remains maintaining healthy habits: eating at the same times, choosing fresh and light foods, drinking enough water, and limiting alcohol and coffee consumption.
