Indigestion, often known as dyspepsia, is a common digestive issue, which can produce bloating, pain, and a sense of fullness after meals. While dyspepsia can be caused by a variety of factors, several meals have been identified as potential culprits. Let's look at some frequent causes and treatment options.
Spicy Foods
Spicy foods are delicious but can be a challenge for some digestive systems. They contain compounds like capsaicin that can irritate the digestive tract, leading to indigestion symptoms. If you're prone to indigestion, it may be helpful to moderate your intake of spicy foods, especially if you notice a correlation between their consumption and your symptoms.
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Fatty and Fried Foods
Rich in flavour but heavy on the stomach, fatty and fried foods can contribute to indigestion. These foods take longer to digest, leading to prolonged discomfort. Moreover, they can relax the lower esophageal sphincter, allowing stomach acid to flow back into the oesophagus, causing heartburn. Opting for leaner sources of protein and cooking methods like baking or grilling can help alleviate symptoms.
Also read: Causes And Tips To Deal With Indigestion During Pregnancy
Citrus Fruits and Juices
According to Journal of Research in Medical Sciences, citrus fruits and their juices are refreshing, but their high acidity can trigger indigestion, especially in individuals with sensitive stomachs or acid reflux. Citric acid can irritate the oesophagus and stomach lining, leading to discomfort. Consider moderating your intake of citrus fruits and opting for low-acid alternatives like bananas, melons, or apples.
Carbonated Beverages
Bubbles might make beverages fun, but carbonated drinks introduce excess air into your digestive system, leading to bloating and belching.
As per study, some carbonated beverages, like soda, contain high levels of sugar and artificial sweeteners, which can contribute to indigestion. Drinking herbal teas, or freshly squeezed juices can provide hydration without the unwanted side effects.
Caffeine and Alcohol
Caffeine and alcohol are known to irritate the gastrointestinal tract and relax the esophageal sphincter. This combination can lead to acid reflux, heartburn, and indigestion.
Limiting your intake of coffee, tea, energy drinks, and alcoholic beverages, particularly before bed, can reduce the likelihood of indigestion symptoms.
Also read: Ayurveda Expert Explains Tips For Good Digestion Of Food
Methods to Find Relief
a. Modify Your Diet
- Practise mindful eating: Chew your food thoroughly and eat at a slower pace.
- Opt for smaller, frequent meals instead of large portions.
- Keep a food diary to identify trigger foods and avoid them.
- Consider following a balanced diet rich in fibre, whole grains, lean proteins, and fresh fruits and vegetables.
b. Lifestyle Changes
- Maintain a healthy weight to reduce pressure on the stomach.
- Avoid lying down immediately after eating; instead, take a short walk to aid digestion.
- Manage stress levels through relaxation techniques, such as deep breathing or meditation.
- Quit smoking, as it can worsen indigestion symptoms.
Indigestion can be a discomforting and disruptive condition, but by identifying trigger foods and adopting evidence-based strategies, you can find relief. Remember, individual experiences may vary, so it's essential to listen to your body and seek medical advice if symptoms persist or worsen. By making conscious dietary and lifestyle choices, you can regain control over your digestive health and enjoy meals without the discomfort of indigestion.