Almost everyone gets indigestion now and then. Symptoms can include heartburn, bloating, belching or nausea and can be mild or severe. Sometimes the symptoms of indigestion are caused by eating too much or eating fried foods, but they could also indicate diseases, such as gastroesophageal reflux disease, gastritis, pancreatitis, ulcers or stomach cancer.
Choose some of the tried-and-true ways to relieve your symptoms of indigestion, but visit your doctor if you experience uncomfortable or painful symptoms twice a week or on a chronic basis or if you have other symptoms like weight or appetite loss, vomiting, jaundice or black, tarry stools.
Step 1
Give up or reduce the amount of foods known to cause indigestion. These include fatty or fried food, spicy food, carbonated beverages, citrus fruits, garlic and onions, tomato-based foods, alcohol and caffeine.
Step 2
Write down what you have eaten after a bout of indigestion. Keeping a food log to see which foods or cooking methods trigger your indigestion will tell you which foods to avoid or limit.
Step 3
Eat slowly. When you chew your food thoroughly, the enzymes in your saliva begin the digestion process and make it easier for your stomach acids to finish the job.
Step 4
Eat small meals. Some people also find that symptoms are reduced when they sit up for at least three hours after eating. If you normally stretch out on the couch to watch TV, try sitting up instead to see if your indigestion is relieved.
Step 5
Eat more food with folate or take a folic acid supplement. A 2001 study reported by "Harvard Health Publications" found that folic acid deficiency can cause indigestion. The website recommends at least 400 mcg of folic acid for most adults.
Step 6
Limit or stop smoking. Add indigestion to the more serious reasons why smoking is dangerous for your health.
Step 7
Exercise and increase your physical activity. This will help you lose weight and reduce stress. MayoClinic.com reports that excess fat around your middle puts pressure on your stomach and can cause acid to back up into your esophagus.
Step 8
Drink herbal teas after eating. The UC Berkeley "Wellness Letter" says that while no scientific studies support these remedies, they do assist digestion for some people. Try chamomile or peppermint teas, a few anise seeds or a piece of ginger candy. Use caution when trying any herbal remedy.
Step 9
Discuss medications with your doctor. Your doctor may recommend that you cut back on aspirin or other anti-inflammatory drugs or that you add other drugs like over-the-counter or prescription antacids, antibiotics for ulcer diseases or antidepressants to relieve pain.
Tips and Warnings
- Foods high in folates include cooked mustard greens, peas, broccoli, asparagus and spinach, as well as avocado, romaine lettuce, firm tofu, peanuts, lentils, beans and yogurt.
- The symptoms of a heart attack are sometimes mistaken for heartburn or indigestion. Post the signs of a heart attack on your refrigerator and review them periodically.
Things You'll Need
- Food log
- Folic acid supplements
- Herbal tea
