Indigestion or upset stomach is a common complaint that causes uncomfortable fullness, pain, or burning above the navel and below the breastbone. It can also cause nausea, gas and bloating. Indigestion is different than heartburn, which is a burning pain in the chest, though the two can occur together. Indigestion has many causes and so there is not one specific diet to treat it, but changing what and how you eat can often help.
Trigger Foods
A number of foods can cause indigestion in some people. The culprits include fatty or greasy food like fried or fast food, high-fiber food like bran cereals or whole-grain breads, spicy food and chocolate. Try eliminating these foods for a while to see if your symptoms improve.
Trigger Beverages
If you have indigestion, try abstaining or cutting back on caffeine, which can be found in coffee, tea or soda, because it may be irritating your condition. Carbonated beverages and alcohol may also worsen your symptoms.
Tips
Sometimes it's not so much what you eat but how you eat that causes indigestion. Try slowing the pace of your meals to give your body time to digest your food properly. You may also get some relief from eating smaller, low-fat meals throughout the day, rather than three large meals, which can be harder to digest. If you smoke, try to cut back or quit, as this can aggravate indigestion. Sometimes it's not food that causes the problem but certain medications that irritate the stomach, such as aspirin or ibuprofen. Try cutting back on these over-the-counter products to see if that helps. If you can't cut back, taking these medications with your meals may help. Getting enough sleep and reducing your stress may also help.
When to See a Doctor
Indigestion is common in adults and can occur as often as every day, according to the National Digestive Diseases Information Clearinghouse. Most of the time it is not serious, but occasionally indigestion is a sign of a more problematic condition. If your indigestion is accompanied by frequent or bloody vomit, weight or appetite loss, black or tarry stools, pain or problems swallowing, abdominal pain outside the area between the navel and breastbone, yellowing of the skin or eyes, or if your indigestion lasts more than two weeks or its symptoms change, you need to see your doctor. Sometimes a heart attack is mistaken for indigestion. If your indigestion is accompanied by shortness of breath, sweating, chest pain or pain that spreads to the jaw, neck or arm, you might be having a heart attack and you need emergency care.
