How to Stop Bouts of Indigestion
Indigestion, known formally as dyspepsia, is something that affects almost everyone at one time or another. It's common after overeating or when eating foods that are really greasy, spicy or hard to digest. Often it produces a feeling of being bloated, along with nausea, heartburn, and an acid or burning feeling in the stomach or just above it. Abdominal pain, an acidic taste, belching and gas, and stomach noises can also be present.
Instructions
-
-
1
Eat smaller meals more often. The fuller the stomach is, the more likely you are to get indigestion. Eating six small meals a day rather than three larger ones is a healthier way to eat and will probably eliminate most indigestion problems.
-
2
Sit up for at least 3 hours after you eat. When you lie down it's easy for stomach acids to splash up into the upper GI and cause discomfort. In older people (and some younger people), the sphincter at the lower esophagus (the LES) becomes weak and it doesn't hold the stomach acids inside the stomach as it should. Lying down makes this worse.
-
-
3
Avoid the foods that are known to worsen a weak LES muscle. Certain foods are known culprits and they can create chronic indigestion in people. These foods include caffeine, chocolate, peppermint, alcohol, fatty foods, citrus fruits and juices, tomatoes and tomato juice, chili peppers, greasy foods and black pepper. Smoking also is a big factor in many people's indigestion problems, especially if they smoke during or right before or after a meal.
-
4
Don't exercise right after eating. Wait for a couple of hours at least to allow your food to digest before doing anything strenuous. Many people report that indigestion increases when they exercise on a full stomach.
-
5
Increase your body's ability to digest foods more quickly by chewing gum after you eat. Avoid the peppermint flavors, though. Chewing gum increases saliva production and saliva contains bicarbonate, an acid reducing substance.
-
6
Don't drink liquids that aggravate the condition. These include sodas, coffee--even decaf, colas, caffeinated tea, citrus and tomato juices. Instead, drink water, fat free milk, decaf tea, juices that are not tomato- or citrus-based or mineral water.
-
7
Eat lots of fiber. People who eat high fiber diets are less likely to suffer from indigestion problems. Increase your fiber intake by eating more fruits and vegetables, whole grains, nuts, seeds and beans.
-
8
Drink water after every meal. Drinking a small glass of water after you eat is a great way to dilute the stomach acids and cut down on indigestion. Drinking water during a meal makes food slide down easier and can even make people eat more than they normally would. Drinking a small glass of water before a meal has no effect on indigestion and it sometimes makes you feel a little fuller so that you eat less.
-
9
Lose some weight. Excess weight, especially in people who carry their extra weight around the middle, causes pressure on the stomach and that, in turn, causes indigestion problems.
-
1
Tips & Warnings
For more information on eating a healthy balanced diet, read "Thirteen Keys to a Healthy Diet" (see Resources below).
