Indigestion, heartburn, acid reflux are all a symptom of gastro-oesophageal reflux disease which can occur when the valve between your oesophagus and your stomach relaxes when it shouldn't. When you eat, the valve will usually close tightly to keep food and acid in your stomach. When the valve relaxes whilst you are eating that is when you will feel a burning sensation. We do recommend visiting your GP if you do suffer from indigestion, but there are some tips that can help ease this annoying issue.
What do I Need to Avoid
Digestion plays a big role in heartburn and so watching what you eat can really help ease the burning sensation.
There are some foods that can trigger the valve between your stomach oesophagus to relax.
- Onions
- Peppermint
- Chocolate
- Butter and margarine
- Mayonnaise
- Creamy sauces
- Salad dressings
- Whole-milk dairy product
- High-fat foods
A good way to work out which foods cause your symptoms is to keep a heartburn diary.
Foods that trigger acid production
- Caffeinated beverages
- Fizzy drinks
- Alcohol - there are several ways to unwind after a particularly busy or stressful day, don’t turn to alcohol and try exercising or meditation.
- Spicy food
- Citrus fruits and juices
- Tomatoes
What Should I Be Doing to Prevent Indigestion
Going to bed on a full stomach is never a smart idea as it can cause rapid indigestion and it can prevent you from getting to sleep. Avoid eating your main meal close to when its time to go to bed and Try to eat three hours or more before. This will allow your stomach to digest your food and keep acid levels low.
Portion size can be another contributing factor to acid reflux, so when you start feeling full stop eating. The best way to not feel hungry all the time is by having small portions 5 to 6 times a day. This will keep you fulfilled much longer than three big meals a day.
When you have your favourite meal sat right in front of you it can be hard not to wolf it down in minutes. Try eating slowly as it can not only help with indigestion but it can help portion control. The slower you eat the more time your stomach has to register the food, your stomach will then send signals to your brain to say enough is enough. If you struggle with your eating pace, put your fork down after each bite and try concentrating on really chewing your food.
Tight fitting clothes have been on trend for quite a while, but whilst those super skinny jeans look amazing on, they might not be doing your stomach any favours. Try wearing something a little looser that feels comfortable around the waistline. This can really help your stomach and can stop bloating.
What Should I be Eating and Drinking?
Water
You guessed it, drinking water can do wonders for your body and drinking 2 litres a day can even help indigestion. Water can help flush the acid down to where it belongs, the stomach. Drink a glass of water before and after meals to help everything run smoothly.
Opt for Low-Fat
This tip is a whole other challenge, but if you can get this tip into your routine you’ll be halfway there to a healthy balanced diet. Choose lean cuts of meat such as chicken or fish and say goodbye to frying in oil. Try steaming or roasting as this can help to reduce fat and preserve nutrients and vitamins.
Eat Probiotic-Rich foods
Yoghurt is a great source of probiotics, which is a good bacteria that aids digestive health. Yoghurt is one of those foods that can be eaten for breakfast, as a snack or as a dessert after your main meal. Look for yoghurt with no added sugar and you’ll be on your way to a happy stomach.