Indigestion and heartburn cause misery for millions of individuals. Constant digestive issues may be a sign of overindulgence, poor dietary decisions, or even a more serious condition. Fortunately, making small adjustments to your diet can help.
Many meals can cause indigestion or heartburn by weakening the muscles that line the base of your esophagus, making it less able to block stomach acid. Heartburn and indigestion can be significantly reduced or avoided by avoiding spicy foods containing black pepper or chili powder, garlic, and raw onions; citrus foods like tomatoes, oranges, and grapefruit; fried or fatty foods; alcohol; and anything with caffeine, such as coffee, tea, and soft drinks.
For overall healthy digestion and to minimize acid reflux, make sure you get plenty of fiber from a variety of vegetables, non-citrus fruits, and whole grains.
Drink enough fluids to help your body absorb important nutrients and lubricate food waste, and use low-fat methods when cooking.
Try drinking herbal chamomile tea after dinner or before bedtime, as it’s believed to have a calming effect on the stomach.
Meals that are smaller but more frequent can also lessen the incidence of indigestion and heartburn. Make sure you eat your meals and snacks in a quiet, unhurried setting with minimal to no noise or distractions. Don’t lie down right away after eating; instead, wait until you have eaten before changing into loose, well-fitting clothes that hit at the waist and abdomen.
Prepare oatmeal for breakfast. It’s low in cholesterol and saturated fat, high in fiber, and provides you with a calcium-rich boost when paired with skim milk.
You may boost the iron and potassium content of your dish by including blueberries or raisins, making it a more well-balanced dinner.
If you’re looking for a lean, highly nutritious protein source that is also easy on the stomach, there’s no better than turkey. Turkey has a lot of niacin, which lowers blood cholesterol levels. Skinless chicken is also an excellent low-fat protein source. Cooking, either indoors or outdoors, is simple for both.
Apples and grapes are excellent non-citrus fruits for vitamin C and fiber, and they are low in saturated fat, cholesterol, and salt.