Chronic indigestion can be caused by conditions that irritate the gastrointestinal tract. A diet for this condition aims to minimize the symptoms of underlying causes. Strict dietary guidelines for chronic indigestion do not exist, but certain foods have a reputation for increasing indigestion and should be limited or avoided until you know how you will respond.
Underlying Causes
Chronic indigestion is also known as dyspepsia. According to the "Physician's Desk Reference" (PDR), dyspepsia can be caused by taking anti-inflammatory drugs, diet, inflammation of the esophagus or stomach, stomach or intestinal cancer, ulcers in the intestines or stomach or gastroesophageal reflux disease (GERD). Ulcers and GERD in particular can be minimized through dietary changes.
Foods that Aggravate
The PDR says foods that might aggravate dyspepsia, ulcers and GERD include spicy or fatty foods, alcohol, coffee, tea, soda and carbonated beverages, chocolate, peppermint, spearmint and citrus juices. According to the Mayo Clinic, garlic and onion also might worsen GERD symptoms. Fatty foods include foods that have been deep-fried or cooked with a lot of butter, oil, lard, shortening, meat drippings, cream, margarine, cheese or mayonnaise.
Foods that Benefit
According to the Mayo Clinic, a low-fat diet can minimize dyspepsia. Foods that are naturally low in fat include fruits, vegetables, grains, low-fat or non-fat dairy products and lean proteins. Lean proteins include chicken or poultry without the skin, fish, seafood, lean ground beef, beans, legumes, soy products and grains such as quinoa. The University of Maryland Medical Center (UMMC) encourages people with ulcers to eat more plant-based foods because they contain flavonoids and antioxidants. Flavonoids and antioxidants are protective substances that prevent damage to cells and tissues and help prevent chronic conditions.
Lifestyle
The PDR says people with chronic indigestion might benefit from eating multiple small meals throughout the day instead of a few large meals. According to the Mayo Clinic, weight loss if overweight or obese can help reduce GERD, which also might help minimize indigestion. Weight loss is achieved through a moderate reduction in calories and an increase in physical activity. In general, plant-based foods such as fruits, vegetables and grains are naturally lower in calories than animal products such as meat and dairy products. Federal dietary guidelines recommend that people trying to lose weight avoid fatty foods and foods with added sugar because they tend to be highly caloric. You should also aim to be active for at least 60 to 90 minutes on most days of the week.
Herbs and Supplements
According to the UMMC, multivitamins, omega-3 fatty acids and probiotics might benefit digestive health. Multivitamins are beneficial because they usually contain antioxidants like vitamins A, C and E, B vitamins, magnesium, calcium, zinc and selenium. Omega-3 fatty acids are found in fish oil capsules that might decrease intestinal inflammation. Probiotics are live microorganisms that help balance the amount of good and harmful bacteria in the intestines.
The UMMC says herbal supplements that benefit ulcers and GERD include cranberry, mastic, DGL-licorice and peppermint. Consumers should talk with their doctor before taking supplements for dyspepsia. Supplements can have side effects and are not federally regulated. Many supplements also lack scientific research regarding their safety or effectiveness.
