An uncomfortable fullness, burning and even nausea after a meal may indicate an episode of indigestion. Also called dyspepsia, this discomfort might be treatable at home by learning how to eat with indigestion. Before reaching for that bottle of antacids, try these indigestion-relief methods that are grounded in anatomical science. The stomach is fickle: Don't mistake the raw power of its churning digestive acids.
Step 1
Avoid foods and drinks that aggravate stomach acid production. Caffeinated and carbonated beverages, as well as alcohol, should be avoided by those suffering a bout of dyspepsia, according to the National Institutes of Health. Alcohol allows muscular relaxation of the esophagus, which can cause a back-flow of stomach acid into this hollow tube accompanied by heartburn and pain, according to the National Digestive Diseases Information Clearinghouse, or NDDIC. Foods to avoid during indigestion include mints, spicy foods, dairy, tomatoes and citrus fruits and juices.
Step 2
Exercise portion control. That second helping of Thanksgiving dinner can and will cause indigestion in most people, according to KidsHealth.org. Where large meals irritate the stomach, smaller frequent meals can relieve bloating and discomfort. Eating may be the last thing an indigestion sufferer thinks of, but eating often may keep the stomach acids regulated, the NDDIC says.
Step 3
Sit down and slow down. Standing up and snatching a quick lunch can lead to dyspepsia as often as inhaling food. Set aside time for meals and sit comfortably while eating. Avoid too-tight clothing, especially in the waist, as this extra pressure may add to indigestion symptoms, MayoClinic.com notes. Chew food completely prior to swallowing--digestion actually begins in the mouth with saliva. If excessive gas is a problem, avoid using straws in drinks as they increase the amount of air that is swallowed.
Step 4
Wait at least two hours before lying down after a meal. Lying down after eating can aggravate indigestion by allowing gravity to pull food and acids away from the digestive walls of the stomach. Similarly, give the stomach time to digest and try not to exercise immediately after eating a meal.
Step 5
Relax. Indigestion by itself is not typically a life-threatening situation. Prolonged stress or anger can cause indigestion and stomach pain, notes the NDDIC. Alleviate stress through breathing techniques, yoga or even meditation incorporated into a daily relaxation regimen. Make meal time a friendly, relaxed event with friends or family.
Tips and Warnings
- You can slowly add indigestion-offensive foods back to your diet; foods that affect others may not affect you in the same way.
- Discuss indigestion episodes with a health care provider. Underlying causes of frequent indigestion include gastroesophageal reflux disease, a treatable condition, according to the National Institutes of Health.
