Indigestion is a common problem experienced by many. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), about one in four people in the United States get affected by this condition each year.
The good news is that you can do several things to relieve its symptoms. If you’re experiencing indigestion, here are some best practices you can follow to manage your condition.
Talk to a doctor
While the occasional bout of indigestion is nothing to be concerned about, chronic or frequent indigestion can signify a more serious underlying condition. If you are regularly experiencing digestive problems, it’s best to see your doctor to rule out any potential health concerns.
Many healthcare professionals can help you with your digestion issues. However, an experienced gastro specialist is likely your best bet. They are doctors who specialize in diagnosing and treating digestive system disorders. They can also help you identify the root cause of your indigestion and recommend the best course of treatment.
By talking to a doctor, you can also get peace of mind. Worrying about your indigestion can make its symptoms worse. So if you’re unsure about what’s causing your digestive problems, it’s always best to ask a professional. This way, you can put your mind at ease and focus on improving.
Avoid trigger foods
Some foods are more likely to cause indigestion than others. That’s because they are either hard to digest or irritate the stomach. So, avoiding these trigger foods can help relieve your indigestion.
Common trigger foods include fatty or fried foods, citrus fruits, chocolate, spicy foods, caffeine, alcohol, and mint. If you find that certain foods make your indigestion worse, it’s best to avoid them. Of course, everyone is different. So, you’ll need to experiment a little to see which foods work for you and which don’t. Pay attention to how you feel after eating different foods. In doing so, you can narrow down your trigger foods and adjust your diet accordingly.
When you’re aware of your trigger foods, you can also plan your meals around them. For instance, if you know that spicy food doesn’t agree with you, you can avoid eating it or eat it in moderation. As a result, you can enjoy your favorite foods without worrying about your condition.
Eat smaller meals
Portion sizes of your meals can also affect your indigestion. That’s because large meals take longer to digest, leading to a build-up of stomach acid. As a result, it causes heartburn and other symptoms of indigestion.
To help with this, eating smaller meals throughout the day is best. Instead of three large meals, try eating five or six smaller meals. This practice will help your body digest food more efficiently and reduce the likelihood of indigestion.
Being mindful of your portion sizes can also help you avoid overeating. When you eat more than you need, it puts unnecessary stress on your digestive system. So, if you’re looking to improve your condition, make sure to control your portion sizes. Doing so will help your body digest food more quickly and reduce the chances of indigestion.
Chew your food properly
Another way to aid digestion is by chewing your food correctly. Large chunks of food will reach your stomach when you don’t chew your food properly. Thus, forcing it to work harder to break down the food. As a result, it produces more stomach acid, which can cause heartburn and other symptoms.
You can avoid this by chewing your food slowly and thoroughly. It’s also essential to eat mindfully. That means being present while you’re eating and focusing on your food. Doing so will help you pay attention to how much you’re chewing and prevent you from overeating.
Incorporating this habit into your life can help improve your condition. By taking the time to chew your food properly, you can aid digestion and reduce the likelihood of indigestion.
Manage your stress
Stress can also trigger indigestion. When you’re stressed, your body produces more stomach acid. This increase in acid can lead to heartburn and other symptoms of indigestion. In some cases, stress can also worsen existing digestive problems.
That’s why it’s essential to manage your stress. When you can control your stress levels, you can also reduce the likelihood of indigestion. There are many ways to do this, so find what works best for you.
Some people find that relaxation techniques, such as yoga and meditation, help them manage stress. Others find relief in exercise or hobbies. Talking to a therapist can also be helpful if you’re unsure where to start. They can help you identify your stressors and find healthy coping mechanisms.
When you manage your stress, you’ll notice a difference in your indigestion. So, if you’re looking to improve your condition, finding ways to manage your stress is essential.
There are many things you can do to reduce the likelihood of indigestion. The above are only some of the best practices for managing digestive problems. However, everyone is different. So, you’ll need to be on the watch to see what works best for you. Doing so will help you stay on top of your condition and prevent it from worsening.