Indigestion, also known as dyspepsia, is a broad term for a set of uncomfortable symptoms including upper stomach discomfort, bloating, belching, and acid reflux. It is usually caused by eating certain trigger foods, overeating at mealtimes, or waiting too long between meals to eat.
Certain over the counter medications can be quite effective in treating indigestion. Antacids such as TUMS or rolaids work by neutralizing stomach acid and making you burp, which relieves stomach pressure. They go to work in minutes and are therefore a good choice for immediate relief (e.g. after a spicy meal that doesn’t agree with you). For chronic indigestion, a doctor may recommend a H2 blocker or proton-pump inhibitor (PPI), both of which interfere with stomach acid production. These medications are more powerful and have longer-lasting effects than antacids, but may also come with side effects. For example, overuse of PPI’s may increase your risk for bone fractures and a condition known as small intestinal bacterial overgrowth (SIBO). Fortunately, there are certain lifestyle and diet changes that can be highly effective in managing the symptoms of indigestion, thus decreasing the need for medication.
Diet Tips
Focus on low-fat, low-acid, soft-textured foods:
| Instead of… | Try… | |
|---|---|---|
| Fruits | -Apples -Cherries -Grapefruit -Pineapple -Pomegranate | -Bananas -Ripe melons -Clementines (limit to 2 at a time) -Soft stone fruits -Ripe mangoes |
| Vegetables | -Raw greens -Cabbage -Raw carrot/celery sticks -Broccoli -Eggplant with skin | -Steamed or boiled spinach -Cooked carrots -Cooked summer squash without skins -Peeled eggplant -Roasted or boiled beets |
| Grains | -Steel cut oats -Granola/muesli -Barley -Whole wheat pasta -Rustic or whole grain bread | -Instant oatmeal -Cream of rice/cream of buckwheat cereal -Couscous -Quinoa -White, sourdough, or rye bread |
| Dairy | -Whole milk and yogurt -Premium ice cream -Milkshakes -Cheese-based sauces | -Low-fat milk and yogurt -Frozen yogurt -Low-fat pudding -Sprinkle of feta cheese, goat cheese, or parmesan |
| Protein | -High-fat and marbled meats -Fried protein foods (e.g. fried chicken) -Tough cuts of meat -High-fat cold cuts (e.g. salami) | -Lean meats -Eggs/egg whites -Tofu -Chicken, egg, or tuna salad with low-fat mayo |
Lifestyle Tips
It’s not only what you eat — when and how you eat are also important:
Eat small frequent meals: Waiting too long between meals can allow stomach acid to build up. Instead of three big meals per day, try four or five smaller meals spaced a few hours apart.
Don’t eat late at night: Lying flat too soon after eating increases the likelihood that stomach acid will flow up into the esophagus and cause heartburn. Try to have your last meal at least three hours before hitting the hay.
Eat slowly and chew your food well: Making sure that your food is broken down as much as possible before you swallow means less work for your stomach. Mindful eating can help with this.
Limit liquids with meals: Drinking a large amount of fluids with your meals increases the volume and pressure inside of your stomach, which can exacerbate symptoms of indigestion. Stay hydrated, but take sips rather than gulps with your food.
Don’t drink gastric irritants on an empty stomach: Coffee is acidic and contains caffeine, both of which can aggravate a sensitive stomach. Alcohol is even more problematic; not only is it a gastric irritant, but it relaxes the esophageal sphincter and makes acid reflux more likely. Eat a small snack before drinking coffee or alcohol to coat your stomach lining.