Indigestion refers to an uncomfortable feeling in your abdomen, sometimes accompanied by bloating, heartburn, belching or nausea that occurs after eating. Indigestion typically does not require medical attention until it occurs with additional symptoms. Certain foods, beverages and eating habits, such as eating too quickly, and emotional stress may trigger or exacerbate your symptoms. In addition to over-the-counter antacids and avoiding potential triggers, a healthy diet may help prevent or reduce your symptoms.
Fruits and Vegetables
Fruits and vegetables contain rich amounts of antioxidants, such as vitamin C and betacarotene, which support your body's ability to defend itself from infections and disease. Fresh fruits and vegetables, which are rich in water and fiber, also enhance satiation and may ease the process of weight management. Maintaining a healthy body weight is an important lifestyle remedy for alleviating indigestion. Consume a variety of fruits and vegetables routinely, other than fried vegetables, such as french fries and onion rings, and spicy tomato products which may trigger indigestion. Fruits and vegetables that are particularly rich in protective nutrients include berries, citrus fruits, mango, bell peppers, leafy greens and butternut squash.
Yogurt and Kefir
Yogurt and kefir, a yogurt-like beverage, provide significant amounts of protein, along with nutrients, such as calcium, and healthy bacteria known as probiotics. Probiotics may improve digestive function and help prevent bloating, gas and other indigestion symptoms. Probiotics contain cultures of bacterial types that are known to aid the digestive tract. To reap the benefits of probiotics, consume yogurt and/or kefir that list live active cultures, such as lactobacillus or bifidobacterium, as ingredients.
Cold-Water Fish
High fat red meat, processed meats and fried foods contain dense amounts of saturated fat -- fats associated with poor heart health and indigestion. Cold water fish, on the other hand, such as salmon, albacore tuna, lake trout, flounder, sardines, halibut and lake trout, are low in saturated fat and are rich sources of omega-3 fatty acids -- essential fats that may reduce inflammation and improve your cholesterol levels. According to "Prescription for Nutritional Healing" by Phyllis A. Balch, omega-3 fatty acids also help your body maintain proper digestive function. Consume cold water fish regularly, using low fat cooking techniques such as baking and broiling for best potential results.
Whole Grains
Whole grains are grains that have not lost valuable nutrient, protein or fiber content during food processing. As low glycemic foods, they have a mild impact on your blood sugar and can keep you fuller longer between meals compared to refined grains, such as white flour. Whole grains also supply B-vitamins -- nutrients necessary for healthy digestion and metabolism. Whole grain foods that are unlikely to cause indigestion include 100 percent whole grain breads, pasta and cold cereals, steel cut or old fashioned oats, brown rice, wild rice, quinoa, pearled barley and air-popped popcorn. Limit or avoid cheese, butter and other high fat items on toast, pasta and other grain based foods for heightened benefits.
References
- MayoClinic.com: Indigestion: Lifestyle and Home Remedies
- NBC Los Angeles: Probiotics and Prebiotics for Indigestion
- "Prescription for Nutritional Healing"; Phyllis A. Balch; 2006
