Indigestion or dyspepsia leaves you feeling uncomfortably full or bloated due to excess stomach gas or acid. Symptoms include burning in the esophagus, stomach or upper abdomen; abdominal pain; belching; nausea; vomiting; and diarrhea or constipation. Indigestion includes GERD, or gastroesophageal reflux disease, where the lower esophageal sphincter muscle loses tone and allows stomach acid to flow back up to the esophagus. Certain foods prevent or reduce indigestion symptoms when combined with healthy eating habits.
Demulcents
Foods high in mucilage, known as demulcents, soothe and protect the lining of the esophagus, stomach and intestinal tract against damage, giving it time to heal. Chunky applesauce, fenugreek and licorice root contain high levels of mucilage. Fennel, okra and kudzu leaves also contain high levels of mucilage. Add these foods to your diet before experiencing indigestion so when you need them, their unfamiliarity will not cause further upset.
Digestive Enzymes
Papain, a digestive enzyme found in papaya, helps digest protein and prevents ulcers, according to Phyllis A. Balch, author of 'Prescription for Herbal Healing." Papain also speeds wound healing, making it useful in repairing the damaged lining of the esophagus, stomach and intestines due to chronic acid reflux, irritable bowel syndrome and Crohn's disease.
Lactase, an enzyme produced in the small intestine, helps the body digest milk and milk products. Live-culture yogurt, which contains high levels of lactase along with beta-galactosidase, helps convert lactose to lactic acid, preventing bloating.
Probiotics
Lactobacillus rhamnosus GG, or LGG, a bacterium found in active yogurt cultures, contains a protein that activates EGFR, the epidermal growth factor receptor. EGFR produces a protein that promotes cell growth, aiding replacement of damaged cells lining the lower bowel, making it essential for people with ulcerative colitis, Crohn's disease and other irritable bowel disorders.
Other Bland Foods
Other foods that help settle the stomach are unsalted saltine crackers, pizzelle cookies, plain cooked rice, rice pudding made with rice or almond milk, pears, plain mashed potatoes and bread soaked in rice or almond milk and mixed with anise and ginger. Bananas, rice, applesauce and toast comprise the BRAT diet, recommended for children and adults recovering from gastritis, enteritis, diarrhea or vomiting. Pizzelles --- wafer-thin Italian waffle cookies --- contain anise, a licorice-flavored herb that helps ease digestive distress.
References
- National Digestive Diseases Information Clearinghouse (NDDIC): Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD)
- Herb Affair; Classifying Herbal Medicinal Properties
- "Prescription for Herbal Healing"; Phyllis A. Balch; 2002
- AskDrSears; 10 Reasons Yogurt Is a Top Health Food
- "The Journal of Clinical Investigation"; Colon-Specific Delivery of a Probiotic-Derived Soluble Protein Ameliorates Intestinal Inflammation...; Fang Yan, et al.; May 2011
