Indigestion and IBS are common but debilitating and troubling issues in the modern world. Many people simply accept them, and take medications to manage symptoms, but there is a better way.

There are lifestyle and holistic nutrition strategies that you can use to improve your symptoms. So, if you’re ready to decrease the discomfort of these conditions, here’s our complete guide to improving digestion and IBS.

What is indigestion?

Indigestion (dyspepsia) is defined as pain or a burning feeling in the upper belly or abdomen.

Indigestion is usually thought of as a generalized kind of discomfort. In fact, it refers to a range of digestive problems. Digestion is a complex action that requires the coordination of several different organs and enzymes. So, what you think of as indigestion may actually be a combination of symptoms and issues including heartburn.

What is Heartburn?

Heartburn occurs when stomach acid escapes out of the stomach and goes back up into the esophagus. When this occurs, you may experience symptoms of indigestion, such as bloating, as well as heartburn at the same time.

Food is a common trigger for heartburn. Some foods that trigger this symptom are:

Alcohol especially red wine
Caffeinated coffee and tea
Onions
Garlic
Hot spices
Chocolate
Peppermint
Tomatoes
Citrus

What Causes Chronic Indigestion?

Chronic indigestion can be caused by a range of issues such as:

Health Problems or Diseases

There are several health problems that can cause indigestion such as:

Sores or ulcers in the stomach or small intestine
Redness and swelling or inflammation in the stomach (gastritis)
Acid flowing back from the stomach into the esophagus (GERD or gastro-esophageal reflux disease)
Bacterial infection in the stomach (H. pylori or Helicobacter pylori)
Inflammation of the gallbladder (cholecystitis)
Lumps of solid material (gallstones) in the gallbladder
Swelling of the pancreas (pancreatitis)
Food moving too slowly out of the stomach or gastro-paresis, which is common in people with diabetes

Damaging Lifestyle Issues

Poor lifestyle choices are also a common cause of indigestion. Some choices that can cause this:

Smoking
Too much caffeine
Drinking too much alcohol
Eating too fast
Eating too much
Eating spicy, fatty, or greasy foods
Eating high-fiber foods that irritate digestion
Feeling very stressed
Eating too frequently, eating a meal before digesting the previous meal
Eating too late at night

Medicines

Certain medications can also bring on indigestion, such as:

Bacteria-fighting medicines (antibiotics)
Aspirin
Over-the-counter pain and fever medicines (NSAIDs or nonsteroidal anti-inflammatory drugs)

*photo by Louis Hansel - Restaurant Photographer

Common Indigestion Symptoms

Indigestion can look like other health problems or hide signs of disease. For example, jaw pain, shoulder pain, digestive upset, and upper abdominal pain and indigestion have been shown to be early symptoms of heart disease in women. This is why it’s always best to get any new symptoms checked with your doctor.

Here are common symptoms of indigestion to look out for:

Feeling pain, burning, and discomfort in the upper belly or abdomen
Feeling full too soon when eating
Feeling bloated
Burping and loud stomach gurgling
An upset stomach or vomiting
Diarrhea
Gas

Indigestion can also get very serious in some people. If you notice any of these symptoms, then seek out emergency help immediately:

Frequent vomiting
Blood in vomit
Weight loss or not feeling hungry
Bloody, black, or tarry stools
Sudden sharp pain in the belly or abdomen
Trouble breathing
Sweating with lf after eating
Pain that spreads to the jaw, neck, or arm
Difficult, painful swallowing
Yellow coloring of eyes or skin
Indigestion that lasts longer than 2 weeks.

How Indigestion is Diagnosed

Before you’re given a diagnosis of indigestion, your doctor will look at your past health history and give you a physical exam. This may include blood tests, stool tests, X-rays. This will help eliminate other illnesses and diagnoses.

However, once you’ve been diagnosed, you can take steps to prevent and ease simple indigestion at home.

Medication for Indigestion

Your doctor may recommend medications for your indigestion. Here’s what these medications do and how to accomplish the same naturally:

Help Food Move Faster

Some medications help the stomach move food more quickly into the small intestine. This can also be achieved naturally by eating more greens and laxative foods and drinking green or oolong tea.

Decrease Acid Levels

Other medications decrease the amount of acid in the stomach. You can also do this by soaking whole grains before cooking to reduce their acidity and reducing your sugar intake.

Kill Bacteria

Your doctor may also recommend antibiotics if tests show you have the H. pylori (Helicobacter pylori) bacteria in your stomach. Gut flora can also be improved with probiotic foods such as yogurt or kefir.

Natural Relief from Indigestion

There are several strategies you can try to relieve indigestion including:

Pay attention to wise food combining
Avoid foods or medicines that cause indigestion
Avoid stressful situations
Quit smoking
Separate protein from starch in your meals, which may help because they require different digestive enzymes
Don’t mix sweet or acidic fruits, which digest quickly, with slow digesters like protein and starch as this makes gas bubbles in the gut
Eat a salad with a protein such as meat or cheese to help the meal pass through the digestive tract quicker and easier

You should also try to simplify your meals by:

Eating at regular meal times
Chewing foods thoroughly, which increases the stomach acids that are necessary for good digestion
Eating more vegetables than animal protein in a meal, women should have about 2 oz. of meat (the size of a matchbox) and men around 4 oz of meat (the size of a deck of playing cards)
Separating your dessert from your meal by at least 4 hours and having it with afternoon tea
Taking digestive enzymes to improve digestion
Not arguing or watching upsetting news during meals

Indigestion Prevention

If you want to prevent indigestion altogether, there are many strategies that will help such as:

Eating several small, low-fat meals each day instead of 3 large meals
Eating slowly and taking enough time for meals
Limiting spicy, fatty, greasy, or high-fiber foods
Chewing food well
Limiting or not having any coffee, soda, or alcohol
Quit smoking and drugs

Avoid alcohol during the evening or before bed
Get enough rest
Find ways to lower emotional and physical stress, such as meditation or yoga, prayer, or deep breathing
Exercising before a meal or waiting at least 1 hour after eating

Food for Good Digestion

Even a healthy person can experience digestive problems due to issues like a lack of fiber or probiotic-rich foods. To avoid these types of problems and worse digestive issues, here are some foods that will improve your digestion:

1. Yogurt

Yogurt is made from milk that has been fermented, typically by lactic acid bacteria. It contains probiotics, which can aid digestion by promoting healthy bacteria in the digestive tract. When choosing your milk, make sure it’s from a high-quality dairy source, ideally raw or at least whole, organic & non-homogenised. And try to avoid commercial yogurt with artificial ingredients

2. Apples

Apples are a rich source of pectin, a soluble fiber. For even higher fiber content, eat your apples with the peel. Pectin bypasses digestion in the small intestine and is then broken down by the friendly bacteria in the colon. It increases stool volume and is therefore commonly used to resolve constipation and diarrhea. It has also been shown to decrease the risk of intestinal infections, as well as inflammation in the colon.

3. Fennel

Fennel is a plant with a pale bulb and long green stalks and is used to add flavor to food. It contains fiber, which helps to prevent constipation and improve regularity in the digestive tract.

4. Kefir

Kefir is a cultured dairy product made by adding kefir “grains” to milk. These “grains” are made by mixing yeast and bacteria with milk and have digestive benefits. Like the probiotics in yogurt, kefir’s cultures aid with the digestion of lactose, decreasing some of the negative side effects associated with lactose intolerance such as bloating, cramping and gas. Kefir consumption has also been associated with decreased inflammation in the gut, further enhancing the digestion process.

5. Chia Seeds

Chia seeds are an excellent source of protein and fiber and form a gelatin-like substance in the stomach once soaked and consumed. They work like a prebiotic supporting the growth of healthy gut bacteria and contributing to healthy digestion.

6. Kombucha

Kombucha is a fermented tea made by adding specific strains of bacteria, sugar, and yeast to black or green tea. The mix then undergoes fermentation for a week or more. Kombucha’s ample probiotic content improves digestion and gut health. The drink may also help to heal stomach ulcers.

7. Papaya

This luscious tropical fruit contains a digestive enzyme called papain that helps break down protein fibers. Papain may also ease symptoms of irritable bowel syndrome (IBS), such as constipation and bloating. It’s commonly used as the main enzyme in digestive supplements due to its gastrointestinal capacities.

8. Whole Grains

Whole grains must contain 100% of the kernel including the bran, germ and endosperm. They contain lots of fiber, which adds bulk to reduce constipation and increases healthy gut bacteria. Some grain fibers also act like prebiotics and help feed healthy bacteria in the gut.

Popular fiber-packed whole grains include:

Oats
Quinoa
Farro
Products made from whole wheat
Semolina wheat pastas from Italy where they do not use dangerous pesticides like Roundup

9. Tempeh

Tempeh is made from fermented soybeans. The process of fermentation breaks down sugars through bacteria and yeast. That’s why fermented foods such as tempeh are a good source of probiotics. These can create a protective lining in your intestines to shield them from harmful bacteria. Studies have found that probiotics help to alleviate IBS symptoms, prevent diarrhea, decrease bloating and improve regularity.

10. Beets

Beetroot is a good source of fiber and contains nutrients that can help improve digestion by helping feed good gut bacteria and adding bulk to the stool. Beets are also very nutritious and enhance circulation.

11. Miso

Commonly consumed in miso soup, miso is made by fermenting soybeans with salt and koji, a type of fungus. Like other fermented foods, it helps improve digestion by increasing good gut bacteria.

12. Ginger

Ginger helps improve digestion and prevent nausea. Ginger also appears to expedite food’s movement through the stomach, easing certain side effects associated with slow digestion. It can also be been used to treat nausea, including morning sickness during pregnancy.

13. Kimchi

Kimchi is usually made from fermented cabbage, but sometimes from other fermented vegetables. This food contains probiotics that help with digestion and promote the growth of good bacteria in the colon. The longer kimchi ferments, the higher the concentration of probiotics.

14. Dark Green Vegetables

Green vegetables are an excellent source of insoluble fiber. Some of the most common dark green vegetables that provide this benefit are spinach, Brussels sprouts, broccoli and other leafy greens. Green vegetables provide fiber and magnesium to the diet and feed good bacteria in the gut.

15. Natto

Like tempeh, natto is made from fermented soybeans. Typically eaten plain, some popular toppings for natto include kimchi, soy sauce, green onion and eggs. It can also be eaten with cooked rice.

Natto contains probiotics that serve as a defense mechanism against toxins and harmful bacteria, while also increasing healthy gut bacteria. This is why natto can aid gastrointestinal health and digestion, improving the regularity of stools and reducing constipation.

16. Sauerkraut

Sauerkraut is fermented with lactic acid which is why it contains probiotics. Research suggests that a half-cup (71-gram) serving may contain up to 28 distinct bacterial strains that increase good gut bacteria.

17. Salmon

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation in the body. People with inflammatory bowel disease, food intolerances, and other digestive disorders often have inflammation in the gut. Reducing this inflammation will improve digestion, elimination, and nutrient absorption.

18. Bone Broth

Bone broth is made by simmering the bones and connective tissues of animals. Bone broth gelatin is made from the amino acids glutamine and glycine. Glutamine protects the functioning of the intestinal wall. It has also been shown to improve leaky gut and other inflammatory bowel diseases.

19. Peppermint tea and oil

Peppermint oil is made from the essential oils found in peppermint leaves and has been shown to improve digestive problems. This oil contains menthol, which may ease symptoms of IBS, including bloating, stomach discomfort and bowel movement issues. It also appears to have a relaxing effect on the muscles of the digestive tract, which may improve digestion and accelerate the food’s movement through the digestive system.

The Takeaway

Digestive discomforts are a challenge that can and should be improved with practice and experimentation. Try eating more foods that will help ease symptoms and build wellness. These foods are featured in Academy Healing Nutrition’s “Longevity Diet.” and include:

Fermented foods such as miso, fermented vegetables and yogurt to increase probiotics
Fiber-rich foods, such as whole grains, dark green vegetables, seaweeds, nuts and seeds, vegetables and green tea
Proteins that provide safe, effective sources of energy and wellness and have been used successfully for generations
A wide variety of nutritious foods that support the balance of your digestive flora
Healthy, traditional sources of oils that support growth, healthy brain function, and digestive wellness
Chinese and Ayurvedic herbs and delicious health and beauty Elixirs

For professional training on healing foods and how to prepare them according to your individual needs, become a Holistic Nutritional Coach at Academy Healing Nutrition.

A Complete Guide to Improving Digestion