How Diet can ease Indigestion?
Improper diet and bad eating habits are the main cause of indigestion. Certain foods such as Apple and ginger help alleviate indigestion. Read this full article to learn more!
Indigestion has become quite common nowadays. Common symptoms are bloating, vomiting, and discomfort. The majority of the time main reasons behind this are wrong dietary choices and bad eating patterns.
Prolonged ingestion can cause various health issues and affect the quality of life. Diet plays an important role in aggravating and alleviating the indigestion.
In this article, we will discuss the causes of Indigestion, common symptoms, the role of diet and dietary habits in Indigestion, foods causing Indigestion, foods that help alleviate indigestion, dietary habits to improve digestion, effects of lifestyle on digestion, and home remedies for indigestion
What is Indigestion?
Indigestion, also known as dyspepsia is a feeling of discomfort or pain after eating. Stomach pain after eating signifies that the digestion is not going well.
The majority of the time reason for stomach aches and discomfort is not serious, it can be due to the quality and quantity of food or the food being consumed so quickly.
Mild occasional indigestion is quite normal, but if it happens regularly it may be due to other health reasons.
Note: Food quality and quantity often interfere with the normal digestion process causing Indigestion.
What are the Symptoms of Indigestion?
The following symptoms may indicate that you are having Indigestion.
· Bloating:
If your stomach feels tight and full, it may be the symptom of Indigestion.
· Nausea:
An urge to vomit can be due to digestive issues.
· Feeling of fullness in between meals:
If you feel full too early while eating, it can be due to indigestion.
· Burping:
Burping occasionally is normal but if it occurs regularly it is a symptom of indigestion.
· Feeling uncomfortable after eating:
The feeling of uneasiness in the stomach after eating can be due to indigestion.
· Regurgitation:
Regurgitation of fluid in the mouth causing a sour taste is due to indigestion.
· Heartburn:
Burning pain in the chest is often due to indigestion.
· Stomach Growling:
A growling sound in the stomach can be due to digestive issues.
· Diarrhea or loose stool:
Loose stool is one of the major symptoms of Indigestion.
· Gas:
Excess gas formation in the stomach is due to Indigestion.
Note: Bloating, Nausea, Burping, heartburn, etc. are the symptoms of indigestion.
What are the common causes of Indigestion?:
Common causes of Indigestion include:
· Eating Fatty, spicy, and greasy food.
· Overeating
· Eating quickly
· Late Night Dinner
· Smoking
· Stress or Anxiety
· Drinking Alcohol
· Infection in the Stomach
· Not Enough Sleep
· Other conditions may include being overweight, pregnancy, etc.
Note: Unhealthy food, smoking, alcohol, etc. cause Indigestion.
Role of Diet and Dietary Habits in Indigestion:
Diet and dietary habits play an important role in maintaining good digestive health. The following are the factors that cause indigestion.
· Eating Spicy Foods:
Spicy foods are one of the major reasons for Indigestion. Spicy foods contain capsaicin which slows the digestive process due to which food remains in the stomach for longer, increasing the risk of indigestion.
Spicy food can irritate the esophagus leading to heartburn.
· Eating Fatty Food:
High-fat meals stay longer in the stomach and delay the process of digestion. It stimulates the stomach to produce more acid, irritating the esophagus, and resulting in heartburn and indigestion.
· Overeating:
To accommodate large quantities of food, the stomach expands which puts pressure on other organs making you uncomfortable.
To digest extra food, the stomach secretes Hydrochloric acid that can come to the esophagus due to overeating causing heartburn.
Digestive enzymes are present in limited quantities in our bodies, so large amounts of food take longer to digest. Regularly overeating can slow the digestive process which can lead to Indigestion.
· Eating Quickly:
Eating quickly makes you swallow more air causing bloating and gas.
Eating quickly can cause the stomach to produce more acid which can cause heartburn.
Food is not chewed properly when we eat too quickly. This unchewed food makes it difficult for the stomach to digest and cause indigestion.
· Late Night Dinner:
The digestion process slows down during the night. When we eat late-night dinners, food remains indigested in the stomach for longer.
Lying down after a late-night meal can cause digestive acid to move to the esophagus causing heartburn.
· Drinking Alcohol:
Alcohol increases the acid levels in the stomach. This increased level of acid can irritate the lining of the stomach.
Drinking alcohol can cause gastritis, ulcers, and acid reflux.
· Not Drinking Enough Water:
Water plays an important role in digestion, not drinking enough water can interrupt the digestive process causing indigestion and bloating.
Note: Eating unhealthy food, drinking alcohol, and not properly chewing the food can imbalance the digestive acid in the stomach leading to heartburn and indigestion.
Foods Causing Indigestion:
Excessive consumption of Certain foods can cause heartburn and indigestion.
· Citrus Fruits:
Citrus fruits are acidic which can cause heartburn if consumed empty stomach.
· Tomatoes:
Tomatoes are acidic, those with weak digestion should avoid eating excess tomatoes.
· Coffee:
Coffee contains both caffeine and acid that can lead to heartburn.
· Pizza, Fries:
Consumption of high-fat foods such as burgers, pizza, and fries can cause indigestion.
· Excess spicy food:
Spicy food can cause acid reflux, so excess consumption should be avoided.
· Beer, Whisky:
Alcohol consumption can imbalance the acid in the stomach leading to indigestion.
· High Protein Diet:
Research shows that consuming more than 2gm per kg of body weight protein can cause intestinal discomfort and indigestion.
· High Fiber Diet:
Fiber is good for health but consuming too much fiber in meals can cause intestinal gas and bloating.
Note: Excess consumption of citrus fruits, coffee, alcohol, and a high protein, and fiber diet can lead to indigestion
Effect of Lifestyle on Digestion:
Lifestyle choices affect digestion. Following are some lifestyle choices that need to be monitored.
· Stress and Anxiety Management:
Stress and anxiety cause digestive issues such as bloating and diarrhea. Proper stress management should be done for healthy digestion.
· Sleep Quality:
Not having a sound sleep can cause digestive issues. So a proper 7 to 8-hour sleep is necessary for good digestion.
· Exercise:
Regular exercise helps bowel movement and prevents constipation.
· Smoking and Drinking:
Regular smoking and drinking can cause acid reflux and digestive issues.
· Drink Enough Water:
Water aids digestion, so an adult should drink the recommended 1.5 to 2 liters of water daily for healthy digestion.
· Avoid Late Night Dinner:
An early dinner is good for digestion, late night dinner can cause constipation and bloating. Try having your dinner around 3 to 4 hours before sleep.
· Avoid Empty Stomach for too long:
Not eating for too long can cause acid build-up in the stomach and gastric issues. Eat small meals every few hours for proper digestion.
Note: Lifestyle hugely impacts digestion. Manage stress, get proper sleep, exercise, avoid smoking and drinking, have early dinner, and drink enough water for healthy digestion.
Foods that can alleviate Indigestion:
Following are the foods that can help alleviate Indigestion.
· Green vegetables:
Vegetables such as Green Beans, broccoli, and asparagus are rich in fiber and aid digestion.
· Root Vegetables:
Fiber-rich vegetables such as carrots, and sweet potatoes regulate digestion.
· Low Fat Milk and Curd:
Low Fat Milk and curd contains protein and probiotics that improve gut health and promote digestion.
· Lean Meat:
Lean Meat such as fish, chicken, and turkey promote digestion as they digest faster than red meat.
· Fibrous Fruits:
High Fiber fruits like apples, pears, avocados, and bananas can promote healthy digestion and prevent constipation.
· Watery Fruits:
Fruits such as watermelon, strawberries, and oranges are high in water content and aid smooth digestion.
· Watery Vegetables:
Vegetables such as Zucchini, cucumbers, and celery are good for digestion.
· Alkaline Fruits:
Fruits like apples, cherries, pineapples, and apricots are alkaline and improve digestion.
· Whole Grains:
Whole grains such as quinoa, brown rice, oats, whole wheat, etc are beneficial for digestion.
· Herbs:
Herbs such as cumin, Triphala, peppermint, and psyllium are good for gut health, improve digestion, and prevent constipation.
Note: Various foods like green vegetables, root vegetables, alkaline fruits, whole grains, watery fruits, etc. can promote healthy digestion.
Dietary habits to improve Digestion:
· Eat Mindfully:
Eat mindfully with proper attention so that you indulge in unhealthy eating.
· Eat slowly:
Eating slowly makes you consume fewer calories, people who eat fast tend to eat more causing extra pressure on the digestive system.
· Chew Your Food:
Chew your food properly so that your stomach doesn’t have to struggle to digest it. Not properly chewing food causes bloating and constipation.
· Avoid spicy and fatty food:
Occasional eating of spicy and fatty food is normal but eating it regularly can cause digestive issues.
· Avoid Overeating:
Overeating is one of the major causes of indigestion, so it is recommended to eat only 75% of your normal diet to avoid exertion on the stomach.
· Avoid alcohol:
Regular consumption of alcohol can cause an upset stomach, so avoid alcohol for good gut health.
· Stay Hydrated:
Water aids digestion so drink water and eat watery fruits and vegetables to avoid constipation and bloating.
· Eat your Liquid and Drink your Food:
Saliva plays an important role in digestion so you should chew your food in such a way that it converts into smooth drinkable paste coated with saliva and whenever you drink any liquid keep it in your mouth for some time so that saliva mixes with it, this improves the digestion.
Note: Mindful eating, staying hydrated, properly chewing your food, avoiding spicy and fatty food, etc. can improve digestion.
Home Remedies for Indigestion:
The following are the effective home remedies for indigestion.
· Ginger Tea:
Ginger is alkaline in nature. Ginger tea with honey is the best combination to cure indigestion.
· Yogurt:
Yogurt with cumin seeds and salt can be effective for diarrhea and ingestion.
· Mint Oil:
Drinking a few drops of mint oil in warm water can relieve indigestion.
· Honey and Lemon:
A glass of warm water with a teaspoon of honey and lemon juice can be effective for indigestion.
· Coriander seeds:
Coriander seeds have anti-inflammatory properties and can cure upset stomach and indigestion.
· Apple cider vinegar:
Apple cider vinegar is rich in magnesium, which helps neutralize stomach acid and promotes digestion.
· Baking Soda:
Baking soda also helps neutralize stomach acid and alleviates indigestion.
· Carom seeds:
Carom seeds can balance stomach acid levels reduce acidity and gas and improve digestion.
Note: Ginger tea, yogurt, mint oil, coriander seeds, apple cider vinegar, baking soda, etc. can be used as home remedies to alleviate indigestion.
Conclusion:
Mild indigestion is common and it is often due to an unhealthy diet and a bad lifestyle.
If you have symptoms like nausea, vomiting, stomach ache, bloating, constipation, and heartburn, it may be due to indigestion.
Overeating, spicy and high-fat food, late-night dinners, alcohol, etc. causes indigestion.
Take proper sleep, exercise daily, stay hydrated, and avoid regularly eating unhealthy food for good digestion.
Consume green vegetables, watery fruits and vegetables, and whole grains to promote good gut health.
You can try ginger tea, carom seeds, apple cider vinegar, and coriander seeds to cure occasional mild indigestion. If the problem persists, consult a doctor.
Frequently Asked Questions.
· Does drinking too much water cause Indigestion?
Drinking too much water at once can cause acid reflux, nausea, and vomiting. So avoid gulping down the water, drink it slowly.
· Does Exercise can cause Indigestion?
Yes, intense workouts that put a lot of pressure on the stomach can cause acid reflux, indigestion, and inflammation.
· How long does it take to cure indigestion?
Generally, indigestion doesn’t take long to cure, but if you are not getting relief, consult your doctor, it may be due to some infection.
· Which diet is best for good digestion?
Don’t depend on any specific diet. Have a balanced diet with all nutrients for healthy digestion.