Indigestion is a common ailment, characterized by a difficulty in digestion and symptoms such as abdominal pain, allergic symptoms, belching, bloating, chronic fatigue, constipation, diarrhea, gas and heartburn. Avoiding certain problematic foods, consuming helpful foods and modifying how and when you eat can all help you to prevent and relieve indigestion naturally.
Modify How You Eat
Eating too quickly or eating when you are in a state of distress can both result in indigestion. It is best to eat your food in a calm, leisurely, relaxed atmosphere. Also, digestion starts in your mouth, and if you suffer from indigestion, it is important that you chew your food thoroughly before swallowing. Breaking down the food into smaller particles in your mouth will take some of the burden off your digestive tract; and it will also signal the rest of your digestive system to prepare for food and excrete the necessary digestive juices.
Eating Habits to Avoid
Overeating puts a greater demand on your digestive organs than they can handle, and it is a common cause of indigestion. It is better to eat smaller, more frequent meals then to eat a large amount of food at a given time. Eating within two hours of bedtime is also discouraged. So is drinking liquids with meals, because doing so dilutes digestive juices that are required for proper digestion. The Canadian School of Natural Nutrition recommends not drinking any liquids starting 15 minutes before your meal, and waiting two hours after your meal before you consume a large amount of liquid. In addition, combining too many different types of foods can lead to indigestion. According to Dr. H.K. Bakhru on healthlibrary.com website, eating proteins and starchy foods together may be especially problematic because they require different sets of enzymes to be properly digested.
Food to Avoid
Certain foods and beverages are notorious for causing indigestion because they irritate your digestive tract. According to Phyllis Balch in her book "Prescription for Nutritional Healing," the most problematic beverages are alcohol, caffeinated beverages and carbonated drinks. Aggravating foods include vinegar, black pepper, peppermint, citrus, cabbage, tomatoes and peppers. Others are fried, greasy, spicy and highly refined foods. Lentils, beans, peanuts and soybeans may also be problematic, because they contain substances that inhibit enzyme activity in your digestive tract. Dairy products are sometimes a culprit, as well, because dairy encourages excess mucus production and the mucus results in an inadequate digestion of protein.
Helpful Foods
Certain foods can help to reduce indigestion. Probiotics are healthy bacteria that inhibit the growth of potentially damaging bacteria and enhance digestion. Balch states that a shortage of friendly bacteria is often the cause of indigestion, and good sources of probiotics include yogurt, cottage cheese and kefir that have 'live active cultures' included on their label. Finally, eat a diet that is rich in raw fruits and vegetables. Fruits and vegetables contain natural enzymes that help you to digest and absorb your food, but cooking them depletes the enzymes.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- The Canadian School of Natural Nutrition; "Nutritional Symptomatology"; Danielle Perrault; 2007
- Health Education Library for People: Diet Cure For Common Ailments: Dyspepsia
