Guided

health
programme

ACHIEVING
BETTER
DIGESTION
IN 6 DAYS

1
 CONTENTS

Introducing the ‘Achieving better digestion in 6 days’ programme 4

Meet Donat natural mineral water 5

Story about dietary fibre 7

Fifteen top foods for your digestion 8

6-day meal plans 9

Physical activity for dealing with constipation 23

Five top exercises for better digestion 25

Five top tips – What not to do when constipated 31

Handy tips and tricks for better digestion 33

2
 Poor digestion symptoms differ from
person to person, and any part of our
digestive system can be affected. Bloating,
flatulence, abdominal pain, a feeling
of discomfort, heaviness and fullness,
constipation, lack of energy and chronic
fatigue are all signs of a digestive system
that’s not functioning optimally. Poor
functioning of the digestive system,
particularly constipation, very often
leads to unnecessary retention of
harmful substances in the body.
Furthermore, the breaking down of
nutrients is inhibited, and the efficiency
of the immune system is reduced, with
potentially adverse effects on health.
Digestive problems can significantly
affect our quality of life and even lead to
decreased productivity at work, along with
depression and anxiety.
The digestive system is a highly sensitive
and complex mechanism, and is actually
overburdened by our modern lifestyle.
In order to avoid some chronic problems
and strengthen the body, we must take
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care of our digestive system daily and
stimulate our bowels to work properly to
get rid of the harmful substances that have
accumulated inside. Digestion has a much
broader meaning, and for the bowels to
carry out their important function, all parts
of the system must cooperate and work
properly. By taking care of your digestion
you’re actually taking care of your body’s
general health.
Nowadays more and more people are
suffering from digestive problems.
Although lack of physical activity, stress,
certain medicinal products or neglecting
the need to empty our bowels can all
contribute to the occurrence of digestive
problems, the main cause actually comes
from our habits.
Every part of the body, including the
digestive and immune systems, works
better when supported by healthy habits.
Choosing a healthy lifestyle definitely
makes up our first line of defence.
 Introducing the
‘Achieving better digestion
in 6 days’ programme
In order to help your digestion, we have designed a special programme that only lasts
six days. The programme was developed by nutritionists. By observing all programme
guidelines your problems should significantly reduce or even vanish in just six days.

If you also manage to build healthy habits during the programme and continue to follow the
recommendations tips after the six days are over, it will have a long-term impact on your
digestion, and hence your entire health.

4
 Meet Donat natural
mineral water
The main element of the programme involves drinking Donat.
Due to its unique combination of minerals this natural water
stimulates digestion, a fact that’s been clinically proven. With
Donat, a balanced diet and a healthy lifestyle, your digestion can
work perfectly and in a completely natural way.

Apart from stimulating the digestive system and supporting its

normal work during its final stages, Donat also has beneficial
effects on other parts of your digestion, helping them function
properly, too.

How does Donat help with problems
caused by slowed digestion and
constipation?
Donat is a natural osmotic laxative. Its
effects mostly come from its sulphate
salts (magnesium sulphate – Epsom
salt) and (sodium sulphate – Glauber’s
salt) and magnesium content (approx.
1000 mg/l). Sulphate salts are the
main active ingredients, and the high
magnesium content further increases
osmotic action. By means of osmosis
sulphates draw water from the cells
of the bowel wall, the volume of the
intestinal contents then increases
three- to fivefold, causing pressure on
the wall and thus bowel movement.
It helps the digestive system to
activate in a natural way.
Drinking Donat mineral water
rich in magnesium and sodium
sulphates helps alleviate functional
constipation, evacuate the bowels
and improve stool consistency, as
confirmed by clinical research (1).
How does Donat help
when it comes to
prevention?
Apart from stimulating the
digestion and improving
its normal work during the
final stages, Donat also has beneficial effects
on other parts of the digestive system, helping
them to function properly. High magnesium
content is also good for relaxing the sphincter of
Oddi, a smooth muscle controlling the release
of bile and pancreatic enzymes to the small
intestines, which is vital for the processes that
carry out nutrient digestion and absorption.
Digestive enzymes play a key role in breakdown
processes. In order to work properly, they need
certain minerals such as calcium. Since calcium
is an integral component of amylase, sufficient
intake of calcium is necessary. And when you
consider the amount of calcium contained in
Donat, it’s easy to see how it complements a
balanced diet.
Sulphate ions enable bile flow from the liver,
stimulate gallbladder contractions and can
reduce the probability of gallstone formation.

Include drinking Donat in your daily routine combining it with a balanced diet and healthy lifestyle.

5
 How should I drink Donat How should I drink Donat
for prevention? when constipated?

In the morning, on Before Before In the morning, on Before

an empty stomach lunch dinner an empty stomach dinner

0.2–0.3 l 0.1 l 0.1–0.2 l 0.2–0.3 l 0.2 l

Drink Donat quickly, making sure it’s Drink Donat quickly, making sure it’s
at room temperature (20°C). at room temperature (20°C).

When is drinking Donat not recommended?

If you have any problems with your kidneys or suffer from a low heart rate or a disturbed acid-base
balance (alkalosis), then Donat is not recommended. If you have any severe illness, talk to your
doctor about drinking Donat.

6
Story about dietary fibre

Only 5% of people consume the recommended amount of dietary fibre each day. The
recommended daily intake of dietary fibre varies from 19 to 38 g depending on sex and age.

Dietary fibre (g/day)

Men aged 51–70
Men aged 19–50
Women aged 51–70
Women aged 19–50
Boys aged 14–18
Boys aged 9–13
Girls aged 9–18
All children aged 4–8
All children aged 1–3
0 5 10 15 20 25 30 35 40

Figure 1. The recommended daily intake of

dietary fibre according to age and sex.

Fibre can be soluble and insoluble, and both types

are equally important for a healthy digestive
system. You will achieve the best results by
combining these two types of fibre in your diet.

Luckily, there are numerous foods rich in dietary fibre.

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 Fifteen top foods for your
digestion
These are the foods that have special nutritional value – they not only contain valuable
vitamins, minerals and healthy fats, but are also rich in dietary fibre.

White beans, raw (1/2 cup; 50 g) 11.6 g

Lentils, raw (1/2 cup; 50 g) 8.5 g
Chickpeas, raw (1/2 cup; 50 g) 7.75 g
Wholegrain cereals, e. g. spelt or green spelt (1/2 cup; 50 g) 4-5g
Oat flakes (50 g) 5g
Apple with skin 3.7 g
Avocado (100 g) 6.3 g
Blackberry (1/2 cup; 200 g) 6.4 g
Orange 3g
Prune (50 g) 6.9 g
Raspberry (1/2 cup; 200 g) 9.4 g
Zucchini (1/2 cup) 2.34 g
Potato, unpeeled and cooked (1) 5g
Broccoli (100 g) 3g
Flax seeds (1 tablespoon) 3.3 g

Additional tips:
A sudden increase in fibre intake, particularly in individuals with a low intake prior to that, may lead to
digestive problems such as an increase in the number of weekly bowel movements, a softer stool (but
not diarrhoea) and increased bloating. This is a completely normal and natural phenomenon, and such
effects can be reduced by gradually increasing the fibre intake to allow the digestive system to adapt.

If increasing your fibre intake leads to flatulence and bloating, then fennel seeds, basil, ginger and
pineapple can also help your body get used to it.

The main culprits for slow and irregular digestion are processed foods high in added salt and
sugar, fatty/fried foods, dairy products, eating too much meat, spicy foods and caffeine.

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 6-day
All meals have a high nutritional value
and contain foods that are good for
your digestion. Within the program, you

meal plans
can drink Donat to solve the problem of
constipation, but you can also drink it on a
daily basis as prevention.

Day 1

Prevention: In the morning, drink 0.2–0.3 l of Donat on an empty stomach,

AFTER GETTING UP IN
warm or at room temperature.
THE MORNING:
Constipation: In the morning, drink 0.2–0.3 l of warm Donat on an empty stomach.

BREAKFAST MIXED BERRY FRAPPE

Ingredients: Preparation:
• 1 cup of frozen berries Mix all the ingredients in a blender. Dilute with
• 1 cup of yogurt or kefir water if necessary.
• ½ banana
• A fistful of almonds
• ½ teaspoon of turmeric

MORNING MEAL 1 BIG APPLE AND A CUP OF GREEN TEA WITH CINNAMON

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 Day 1

BEFORE LUNCH: Prevention: Half an hour before lunch, drink 0.1 l of Donat at room temperature.

LUNCH CHICKEN WINGS IN SAUCE WITH POLENTA

For 1 person Ingredients:
• 200 g of polenta (leave half for
dinner)
• 2–3 chicken wings or a chicken
breast fillet (approx. 150 g)
• 1 small sweet pepper (fresh)
• 1 small carrot
• 1 small onion
• Olive oil, salt, pepper or other
spices (optional)
• Seasonal salad (optional)
Preparation:
Chop the onion and sauté it with a tablespoon
of olive oil. Add the chicken wings or a chicken
breast fillet, sear them briefly and add a small
amount of water or vegetable stock.
Cook for around 30 minutes. At the end, add
the diced carrot and chopped sweet pepper.
Season to taste. Leave it cooking on low heat
for another 5–10 minutes. The vegetables
should still be firm. Cook the polenta following
the instructions. You will need about half of the
cooked polenta for dinner. Spread the polenta
on a baking sheet, about 1 cm thick, and place
it in the fridge. Serve the chicken wings or
chicken breast fillet in the sauce with polenta
and a fresh salad (optional).

AFTERNOON MEAL FRUIT SALAD WITH NUTS

Preparation:
Mix about 150 g of fresh, chopped fruits (of your choice) and a
tablespoon of chopped walnuts or other nuts and enjoy.

BEFORE Prevention: Before dinner, drink 0.1–0.2 l of Donat at room temperature.

DINNER: Constipation: Before dinner, drink 0.2 l of Donat at room temperature.

DINNER TASTY POLENTA SANDWICHES

Ingredients:
• Leftover polenta from lunch
• About 2 tablespoons of a cheese
spread or fresh cheese
• 1 small cucumber for the salad
• Herbs, salt, pepper
Preparation:
Cube the polenta you cooked for lunch, place
it on a baking sheet and bake at 160 °C for
about 10 minutes with top and bottom heating
on. Chop or grate the cucumber and mix it with
a creamy cheese spread or fresh cheese.
Put some of the spread on each piece of
polenta, and season to taste with spices
and herbs of your choice. You can also cut
the cucumber into slices to be placed on the
polenta topped with the cheese spread.

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 Day 2

Prevention: In the morning, drink 0.2–0.3 l of Donat on an empty stomach, warm or at

AFTER GETTING UP IN
room temperature.
THE MORNING:
Constipation: In the morning, drink 0.2–0.3 l of warm Donat on an empty stomach.

BREAKFAST FRUIT YOGURT

Ingredients: Preparation:
• A cup of regular yogurt (approx. 200–250 g) Mix all the ingredients and dilute with
• 1 grated apple some water if needed. You can mix
• 1 tablespoon of chopped almonds them in a blender or by hand to get a
• 1 teaspoon of honey refreshing drink.
• A pinch of cinnamon

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 Day 2

MORNING MEAL 1 PEAR WITH SOME NUTS

BEFORE LUNCH: Prevention: Half an hour before lunch, drink 0.1 l of Donat at room temperature.

LUNCH LEGUME SALAD

For 1 person Ingredients: Preparation:
• 150 g of lettuce Chop the sweet pepper, lettuce and onion.
• Approx. 125 g of cooked (or canned) Wash the beans and chickpeas and place
red beans them in a bowl. Add the chopped vegetables
• Approx. 125 g of cooked (or canned) and season to taste.
chickpeas
• 1 small tomato
• 1 small sweet pepper
• 1 small onion
• Olive oil, balsamic vinegar, salt

AFTERNOON MEAL 1 CUP OF REGULAR YOGURT OR

SOY/COCONUT YOGURT
BEFORE Prevention: Before dinner, drink 0.1–0.2 l of Donat at room temperature.
DINNER: Constipation: Before dinner, drink 0.2 l of Donat at room temperature.

DINNER BEAN AND CHICKPEA SPREAD

For 1 person Ingredients: Preparation:
• Approx. 125 g of cooked (or Mix all the ingredients – apart from the bread
canned) beans (or canned legume – in a blender. Toast the sliced bread and top it
leftover from lunch) with the prepared spread.
• 1 garlic clove
• A pinch of sunflower seeds
• Olive oil
• Salt, pepper, chilli (optional)
• 1 or 2 slices of wholegrain sliced
bread

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 Day 3

Prevention: In the morning, drink 0.2–0.3 l of Donat on an empty stomach, warm or

AFTER GETTING UP IN
at room temperature.
THE MORNING:
Constipation: In the morning, drink 0.2–0.3 l of warm Donat on an empty stomach.

BREAKFAST MILLET WITH APPLE

Ingredients:
• ½ cup (approx. 50 g) of millet
• 1 apple
• 1 teaspoon of honey (optional)
• cinnamon (optional)
Preparation:
Cook the millet following the instructions.
Grate the apple onto the warm millet. Add 1
teaspoon of honey and cinnamon to taste.

MORNING MEAL RED CABBAGE AND APPLE SALAD

Ingredients: Preparation:
• ¼ red cabbage Mix the lemon juice, olive oil, pepper and salt in
• 1 apple a bowl. Grate the red cabbage, dice the apple
• ¼ onion and chop the onion.
• 2 tablespoons of lemon juice Mix all the ingredients and top them with the
• Salt, pepper dressing.
• 2 tablespoons of olive oil

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 Day 3

BEFORE LUNCH: Prevention: Half an hour before lunch, drink 0.1 l of Donat at room temperature.

LUNCH COLOURFUL CHICKEN SKEWERS WITH BEETROOT SALAD

For 1 person Ingredients:
• 1 piece of chicken breast (palm-
sized) for lunch + 1 piece for dinner
• ½ green sweet pepper
• ½ red sweet pepper
• 10 small button mushrooms
Marinade:
• A tablespoon of olive oil, lemon
juice, cayenne pepper and a small
amount of orange juice
• Beetroot salad (from a jar)
Preparation:
Mix the marinade ingredients. Cut one piece of
chicken into bite-sized cubes
and leave them to marinate for half an hour.
Cook or pan-fry the other piece of chicken and
put it in the fridge for dinner. Dice the sweet
peppers (approx. 1.5 x 1.5 cm). Put the meat,
sweet pepper and button mushrooms on a
skewer and pan-fry them. Serve with beetroot
salad.

AFTERNOON MEAL YOGURT SAUCE WITH A MIXTURE

OF DUKKAH HERBS (HERBS WITH NUTS)
For 1 person Ingredients: Preparation:
• Approx. 2 tablespoons of Toast the hazelnuts for a few minutes on low
hazelnuts heat, stirring them constantly. Add coriander,
• Approx. ½ tablespoon of flax seeds, sunflower seeds, pepper and
coriander, dried orange peel.
• 1 tablespoon of flax seeds and 1 Toast all these together briefly and remove
tablespoon of sunflower seeds from heat. Season with parsley and salt to
• Some peppercorns taste. Allow to cool, then mix using a pestle
• Orange peel from half an orange and mortar. If you do not have a pestle and
• Parsley, dried mortar you can use a blender, but do not make
• Salt a paste. It will taste better when coarsely
crushed. Mix yogurt, lemon juice, salt and chia
Ingredients: seeds. Sprinkle the sauce with the dukkah
• 1 cup of Greek yogurt herbs. Serve with vegetables cut into long, thin
• Lemon juice strips.
• Salt
• 1 teaspoon of chia seeds
• Carrot, sweet pepper, celery
(cut into long, thin strips)

A little hint:
Prepare a larger quantity of the toasted mixture. You can store it in an air-tight jar for up to
a month at room temperature. This will make it easier and faster the next time you prepare
this dish. You can also use the mixture with meat dishes, to get a tasty, crispy crust.

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 Day 3

BEFORE Prevention: Before dinner, drink 0.1–0.2 l of Donat at room temperature.

DINNER: Constipation: Before dinner, drink 0.2 l of Donat at room temperature.

DINNER CHICKEN SPREAD

For 1 person Ingredients: Preparation:
• The cooked or pan-fried chicken Mix all the ingredients – apart from the
from lunch bread – in a blender until smooth, then
• 1 tablespoon of fresh parsley, spread on the bread
chopped
• Juice from half a lemon
• 1 tablespoon of olive oil
• 1 teaspoon of mustard
• Salt, pepper
• 1 or 2 slices of wholegrain bread

15
 Day 4

Prevention: In the morning, drink 0.2–0.3 l of Donat on an empty stomach,

AFTER GETTING UP IN
warm or at room temperature.
THE MORNING:
Constipation: In the morning, drink 0.2–0.3 l of warm Donat on an empty stomach.

BREAKFAST BEETROOT AND APPLE FRAPPE WITH GINGER

Ingredients: Preparation:
• 1 small orange Peel and cut the orange. Peel the apple (no
• 1 small apple need to peel organic apples). Clean the carrot,
• 1 small carrot chop the beetroot, and grate the ginger. Blend
• 1 small beetroot (cooked) all the ingredients in a blender. Add water if
• Ginger, grated needed.

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 Day 4

BEFORE LUNCH: Prevention: Half an hour before lunch, drink 0.1 l of Donat at room temperature.

MORNING MEAL 2 OR 3 PIECES OF DARK CHOCOLATE AND

1 CUP OF GINGER TEA
LUNCH HAKE FILLET IN FOIL WITH CHARD AND POTATOES
For 1 person Ingredients: Preparation:
• 1 hake fillet, 350 g (frozen; you can Thaw the hake fillet. Place it on a piece of
also use another fish fillet; use aluminium foil, and season with salt, pepper
200 g for lunch and set aside and olive oil. Put the vegetables (onion,
150 g for dinner) carrot), cut into thin strips, on top of the fish.
• Potatoes, 100 g Season with pressed garlic. Wrap the fish and
• 1 small onion vegetables in the aluminium foil and bake for
• 1 small carrot about 20 minutes at 200 °C. Dice the potatoes
• 1 garlic clove and cook them in salted water while the fish is
• Olive oil, salt, pepper, lemon juice in the oven. Cut the chard into thin strips and
• Chard, 200 g blanch them for 1–2 minutes in boiling water.
Mix the cooked potatoes and chard, and season
with a little of olive oil, salt and pepper. When
the hake is finished, set about 150 g aside for
dinner (keep it in fridge), and enjoy the rest with
chard and potatoes.

AFTERNOON MEAL YOGURT WITH AVOCADO

Ingredients:
• Mix 1 cup of yogurt, ½ avocado, salt, 1 teaspoon of lemon juice, 1 teaspoon of honey

BEFORE Prevention: Before dinner, drink 0.1–0.2 l of Donat at room temperature.

DINNER: Constipation: Before dinner, drink 0.2 l of Donat at room temperature.

DINNER HAKE SPREAD

For 1 person Ingredients:
• Hake from lunch, 150 g
• Olive oil, lemon juice, salt, pepper,
garlic, parsley
• 1 teaspoon of sour cream and 1
teaspoon of mayonnaise
(optional)
• Wholegrain sliced bread
Preparation:
Tear the hake into pieces. Mix the sour cream,
mayonnaise, olive oil, lemon juice, salt, pepper
and garlic (optional). Add chopped parsley. Mix
everything with a fork or in a blender. Toast
the bread and top it with the spread. You can
leave out the sour cream and/or mayonnaise,
if wanted. The baked hake combined with olive
oil, herbs and spices tastes fantastic.

17
 Day 5

Prevention: In the morning, drink 0.2–0.3 l of Donat on an empty stomach, warm or at

AFTER GETTING UP IN
room temperature.
THE MORNING:
Constipation: In the morning, drink 0.2–0.3 l of warm Donat on an empty stomach.

BREAKFAST FRUIT YOGURT

Ingredients: Preparation:
• 1 cup of yogurt Mix all the ingredients. You can mix them in a
• 1 grated/chopped apple blender or by hand to get a refreshing drink.
• 1 tablespoon of chopped almonds
• 1 teaspoon of honey
• A pinch of cinnamon

PRIJEPODNEVNI OBROK 1 PEAR WITH SOME NUTS

BEFORE LUNCH: Prevention: Half an hour before lunch, drink 0.1 l of Donat at room temperature.

LUNCH CHICKPEA, SPINACH AND FETA CHEESE SALAD

For 1 person Ingredients:
• 150 g of cooked chickpeas
• 1 scallion
• 150 g of cherry tomatoes
• 100 g of spinach leaves
• 40 g of feta cheese
• A pinch of fresh parsley
• Olive oil, 1 tablespoon of lemon
juice, chilli, pepper, salt
Preparation:
Put the chickpeas in a bowl. Dice the scallion
and tomatoes, and wash the spinach
thoroughly. Dice the feta cheese. Wash the
parsley, remove any large stems and chop. Mix
everything with chickpeas.
Enjoy the salad with a wholegrain bread roll
(optional).

18
 Day 5

AFTERNOON MEAL 2 KIWIS

BEFORE Prevention: Before dinner, drink 0.1–0.2 l of Donat at room temperature.

DINNER: Constipation: Before dinner, drink 0.2 l of Donat at room temperature.

DINNER HAKE SPREAD

For 1 person Ingredients: Preparation:
• Chickpeas, 90 g (leftover from Mix the chickpeas in a blender. Add pressed
lunch) garlic. Add all the other ingredients and mix well.
• 1 garlic clove (optional) If the spread is too thick, add some water. Top
• 3 tablespoons of olive oil the sliced bread, toast bread or crispbread with
• Salt, pepper, lemon juice, paprika the spread. Serve with fresh, seasonal salad.
powder
• Water if needed
• Sliced bread, toast or crispbread
• Fresh, seasonal salad (fresh
cabbage, lettuce, lamb’s lettuce,
etc.) (optional)

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 Day 6

Prevention: In the morning, drink 0.2–0.3 l of Donat on an empty stomach, warm or at

AFTER GETTING UP IN
room temperature.
THE MORNING:
Constipation: In the morning, drink 0.2–0.3 l of warm Donat on an empty stomach.

BREAKFAST MEDITERRANEAN SANDWICH

Ingredients: Preparation:
• 1 wholegrain roll or 1 slice of bread Use the ingredients to make a sandwich. Have
• ½ mozzarella ball a cup of ginger tea with it.
• Approx. 1 tablespoon of olive oil
• Basil
• 2 lettuce leaves

MORNING MEAL A CUP OF YOGURT WITH A TEASPOON

OF HONEY AND CINNAMON

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 Day 6

BEFORE LUNCH: Prevention: Half an hour before lunch, drink 0.1 l of Donat at room temperature.

LUNCH ORIENTAL QUINOA

For 1 person Ingredients: Preparation:
• Cooked quinoa, 120 g (approx. Cook the quinoa following the instructions.
60 g of raw quinoa) Pour the vegetable stock and lemon juice into
• Raisins, 50 g a pot, add the raisin, bring to the boil and cook
• Vegetable stock, 25 ml on low heat until it reduces to one quarter and
• 1/2 teaspoon of lemon juice the raisins are fully soaked. Chop the walnuts.
• Walnuts, 20 g Wash the orange with warm water and dry it.
• 1/2 organic orange Peel the orange and cut the orange peel into
• 1 teaspoon of olive oil thin strips. Squeeze the juice from half of
• Fresh parsley the orange. Mix the orange juice, olive oil,
stock and raisins, and pour into a baking tin
with quinoa and mix. Top the quinoa mixture
with walnuts and bake in a pre-heated oven
(at 180 °C) for 15 minutes. Mix well and top
with fresh parsley.

AFTERNOON MEAL 1 APPLE AND A CUP OF MINT TEA

BEFORE Prevention: Before dinner, drink 0.1–0.2 l of Donat at room temperature.

DINNER: Constipation: Before dinner, drink 0.2 l of Donat at room temperature.

DINNER SWEET-POTATO SPREAD

For 1 person Ingredients: Preparation:
• 1 cooked sweet potato Bake the sweet pepper in an oven and peel it.
• 1 small sweet pepper Add the sweet potato. Sauté the garlic using a
• Salt, cayenne pepper, olive oil, small amount of olive oil (optional). Blend all the
nutmeg ingredients in a blender. Top the bread with the
• 1 garlic clove spread.
• 1 or 2 slices of wholegrain bread

21
 A RECIPE AGAINST
BLOATING:
Ingredients: Preparation:
• 1 cup of fresh pineapple Blend for a minute until the mixture
• 1 cup of green tea gets a smooth, creamy texture.
• 1 teaspoon of honey
• 1 cm of fresh ginger root
• Water if needed

Bromelain from
pineapple and
zingibain from
ginger are the
enzymes that help
the body digest
proteins.

22
 Physical activity for
dealing with constipation
Many studies have shown that physical activity can help with digestive problems and
constipation. In general, an active lifestyle has many benefits for the body. If you don’t enjoy
it, or if your physical condition does not allow you to sweat or run in a gym, we recommend
some light aerobic activity or yoga. Simple yoga exercises may help with digestive
problems. Exercising increases blood flow to the vital organs, including the digestive
system, and boosts the metabolism.

Exercising and getting moving is a very effective, cheap and natural way to stimulate
digestion. And remember - any activity is better than none.

If you’re injured, not very physically active or if your condition or lifestyle does not allow
you to engage in the proposed activities, you should consult your doctor who will suggest
exercises that are more appropriate for you.

23
 When is the best time for physical
activity?
Wait for at least an hour after a large meal before engaging in vigorous physical activity.
After a meal, the blood flow to our stomach and bowels increases in order to help our
body digest the food. So, when you start exercising immediately after a meal, blood will
flow from your stomach to your heart and muscles. Since the power of intestinal muscle
contractions depends on the blood available, less blood in our digestive tract means
weaker contractions and slower movement of food through our bowels. This can lead to
flatulence, bloating and constipation. Therefore, make sure your body has enough time to
digest food after a large meal before exercising.

24
 Five top exercises for better
digestion

AEROBIC EXERCISE
Twenty to thirty minutes of aerobic activity a day can do wonders for your digestion.
Nevertheless, any activity must be adapted to your capabilities and lifestyle. Aerobic
exercise can include speed walking, Nordic walking, running, cycling or dancing.

YOGA FOR BETTER DIGESTION

Just a few simple movements that anyone can do will help you to get rid of stress, stimulate
the work of your internal organs and improve your digestion.

25
 Yoga
triangle
pose

STEP 1
Get in the starting position, then spread your feet so there is about 1 metre of distance
between them. Turn your left leg forward followed by turning your face in the same
direction. Slowly lower your left leg and raise your arms parallel to the floor to form a T
shape.

STEP 2
Extend your left leg, turn your body forward and move your torso towards your left leg with
hips facing forward. Turn your left palm facing the ceiling and look over your left arm.

STEP 3
Keep your back elongated and straight while placing your hand on the mat and keeping it in
front of your left foot. If you’re having problems with your balance, shorten the distance
between feet by moving the other foot closer. Maintain your gaze in the direction of your
right arm, which should be extended above your head. Hold that position and repeat on the
opposite side.

26
 Yoga twist

STEP 1
Sit on the floor with your legs straight in front of you. Place a folded blanket under your
bottom. Bend your knees and place your feet on the floor. Slide your left foot under your
right leg to the outer side of your hip. Place the outer part of your left leg on the floor and
your right foot over your left leg on the floor, outside the line of your left hip. Your right knee
should be facing the ceiling or sky.

STEP 2
Exhale and twist toward your right inner thigh. Press the floor with your right palm right
behind the right side of your bottom and place your left forearm on the outer part of your
thigh near your knee. Contract the front part of your torso and your inner right thigh.

27
 STEP 3
Push the inner side of your foot strongly against the floor, release your right thigh and
straighten the front part of your torso. Lean your torso slowly backwards, towards your
shoulder blades, and keep pushing your tailbone against the floor.

STEP 4
Turn your head in any of the two directions: Keep turning your torso to the right or turn it
in the opposite direction by turning to the left and keeping your eyes on your right foot by
looking over your right shoulder.

STEP 5
Upon each inhalation, lift your breastbone a bit and push your fingers against the floor to
ensure better support. Upon each exhalation, turn your torso a bit. Make sure you turn the
entire spine. Do not turn just the lower part of your back. Hold that position for 30 seconds
to 1 minute, and then release with an exhalation. Return to your starting position and repeat
everything by turning to your left side.

Yoga twist or half-turn pose

A half-turn pose creates new energy, brings vitality and has a positive impact on your entire
body.

28
 Yoga pose for alleviating
bloating and flatulence

STEP 1
Lie on your back and completely relax your body. Bend your right knee and pull your thigh
toward your chest. Cross your fingers under your right knee to support your foot. Keep your
left foot on the floor.

STEP 2
Take a deep breath and fill your lungs completely. While breathing out, lift your head and
shoulders off the floor and pull your knee to your nose. Hold that position for a few seconds,
breathe in and return to your starting position.

STEP 3
Do the exercise three times with your right leg, then repeat with the left leg.

29
 Yoga child’s pose
STEP 1
Kneel on the floor with your toes touching and knees hip distance apart. Place your palms
on your thighs.

STEP 2
While breathing out, lower your torso to your thighs. Extend your arms to the side of your
torso with your palms facing down. Relax the shoulders, dropping them in the direction of
the floor. Rest in that position for as long as you want.

30
 Five top tips –
What not to do
when constipated
Drink too little
Drinking insufficient amounts of water can cause dehydration, which can also cause
digestive problems.

How much water is enough?

The most common recommendation is eight glasses a
day. Nevertheless, the exact amount depends on your sex,
age, physical activity, and also the climate where you live.
However, eight glasses of water a day is a reasonable goal,
and it’s important that you’re not thirsty. Drink some water at
intervals throughout the day.

Eating processed and deep-fried food

Avoid snacks, sweets, soft drinks, prepared food from cans
and highly processed and deep-fried food, as such products
tend to be difficult to digest and will only worsen your
digestive problems. They are low in dietary fibre and high in saturated fats. In addition,
most of those foods are high in salt. This binds to water, reducing the amount in the large
intestine and making it more difficult to form a soft stool.

Alcohol and too much coffee

Alcohol, particularly when consumed in large quantities, can have a dehydrating effect that
can increase the risk of constipation and other digestive problems. Caffeine from coffee
stimulates the bowels and boosts their movement. Nevertheless, you should not consume
too much coffee or any other drink containing caffeine, since it will act as a diuretic, which
will only make your problems worse.

Additional tips:
When trying to gradually increase your dietary fibre intake through food, it’s essential to drink
enough fluids. Caffeine has a diuretic effect, and so draws water from your body and leads to
its excretion via urine. It’s thus recommended to drink two glasses of water for each cup of
any drink.

31
 Too much milk and dairy products
Dairy products, such as cream, whipped cream, and milk in particular can cause
constipation. These products are low in dietary fibre and often high in fat, making them
difficult to digest for individuals with digestive problems. People sensitive to cow milk
proteins or lactose (a type of sugar that is found in milk) often suffer from such problems.

Taking food supplements and painkillers

Digestive problems may be caused by some food supplements and medicinal products.
That’s why you should consult your doctor prior to taking such items.

Five food supplements and medicinal products that may cause constipation
Although most vitamins, minerals and some other food supplements or over-the-counter
medicinal products do not pose any risk to your digestion, some of them may cause
constipation. Therefore we recommend you consult your doctor prior to taking any
supplements, painkillers or medicines for treating mild allergic reactions such as watering
eyes, running nose, skin changes and so on. Here are five food supplements and medicinal
products that may cause constipation.

1. Iron supplements 4. Antihistamines

2. Calcium supplements 5. Antacids based on calcium and
3. Certain painkillers aluminium

32
 Handy tips and tricks
for better digestion
Avoid unripe, hard bananas
Bananas are a very healthy food, rich in vitamins and minerals.
But if you’re suffering from digestive problems, perhaps you
should avoid them. However, if you can’t stop eating bananas,
you should always eat fully ripe ones as the ripening process
increases the amount of soluble dietary fibre in them.

Grind flax seeds before consumption

Flax seeds are rich in dietary fibre and have a beneficial effect
on the bowels. However, do not consume too many as they are
high in calories. Most nutritionists recommend grinding flax
seeds so they can be more easily digested. Whole flax seeds
may pass through your bowels undigested, meaning you’ll not
be able to use them fully. Flax seeds are sold whole or ground.
We recommend you buy whole seeds and grind them in a coffee
grinder or blender.

Note: Do not grind too many flax seeds at once, as will eventually
oxidise when stored for a long period of time, losing their
beneficial properties.

If you have a sweet tooth, eat a piece of dark chocolate, but be

moderate
Moderate consumption of dark chocolate has positive effects on
the body. Dark chocolate improves
mood and is also an antioxidant. Yet large quantities are not
recommended for people with constipation, as they may worsen
their problems.

Eat mindfully and slowly

If you’re not mindful at mealtimes, you may start eating fast,
which causes flatulence, bloating and digestive problems. Eat
slowly!
Concentrate on your meal by turning off the TV and not reading or
working on the computer while eating. Have a good look at your
food and smell it, savouring every bite.

33
 WIE SITZT MAN RICHTIG
AUF DER TOILETTE?
Die westliche Weise der D
wie beispielsweise Hämo
Herzinfarkt verbunden. B
entleeren, doch dann kam
Here is another tip if you suffer from constipation gesundheitliche Beschwe
Sit upright on the toilet

UNHEALTHY UNGESUND
Im Sitzen befindet sich der Körper In
In a sitting position, your body forms a 90-Grad-Winkel. Die
in einem K
Muskeln
90-degree angle. Muscles are then blocking blockieren eine normale Backside Rektum w
Funktion des Dickdarms. E
the normal functioning of the large intestine. G

Such an unnatural position requires Einethe

solche unnatürliche
Haltung erfordert beim
Anal canal
A
di
activation of the diaphragm muscle while
Drücken die Nutzung D

90 º
der Zwerchfellmuskeln un
pushing and unnecessary strainingundduring eine unnötige zu
the bowel evacuation. This can result in
Anspannung bei einer
Darmentleerung. Als Folge
D
D
various infections, which can in turn lead
können to
verschiedene The puborectalis un

N RICHTIG WIR MÜSSTEN ES MACHEN WIE EINST UNSERE VORFAHREN

Infektionen auftreten, muscle is tight na
the development of irritable bowel syndrome,
was wiederum zum and the sling W

ETTE?
Reizdarmsyndrom, in
colon cancer and Crohn’s disease.
Die westliche Weise der Darmentleerung im Sitzen ist mit zahlreichen Problemen und Erkrankungen
Dickdarmkrebs und
wie beispielsweise Hämorrhoiden, Verstopfung, Darminfektionen, Blinddarmentzündung und sogar
around the
rectum causes it ni
zu Morbus Crohn K
Herzinfarkt verbunden. Bis Mitte des 19. Jahrhunderts war es normal, in der Hocke den Darm zu to contract.
The puborectalis muscle is doch
entleeren, tight and
dann the
führen kann.
kamen sling die zwar komfortabel sind, aber bestimmte
die Sitztoiletten,
zu

around the rectum causes it to contract.

gesundheitliche Beschwerden verursachen können.

GESUND
HEALTHY
rper Inder Hocke befindet sich der
In a squatting position, your body formsKörper in einem 35-Grad-Winkel,
ale a 35-degree
Backside angle,
Rektum
which is perfect was
for die ideale Position für das Rektum
Erledigen des großen
evacuating your bowels. Geschäfts ist.
This facilitates bowel evacuation Auf diese Weise wird
and increases the need for intestinedie Entleerung des
Anal canal
Darms erleichtert
activation. It’s a perfectly natural body
90andºcan still be found in thezur 35º
und das Bedürfnis
position Anspannung des
Darms verstärkt.
wild, as well as in numerous non- unserenPosition
Diese ist für
Körper ganz
The puborectalis In a squatting
Western cultures. muscle is tight natürlich und in der position, the
and the sling Wildnis sowie auch puborectalis
in zahlreichen
In a squatting position, the puborectalis
around the
rectum causes it nichtwestlichen
muscle and
rectum relax,
muscle and rectum relax, allowing full
to contract. Kulturen noch
zu finden.
allowing full
bowel
bowel evacuation. evacuation.

34
 We hope that you will find the program
we have developed for you useful. In
order to implement the program more
easily, you can download the mobile
application Donat on your phone.

In case of any questions about the

program, we can be reached by:
• E-mail (info@donat.com),
• Ask the expert form, which you will find
when you register for the program at
www.donat.com.