LImagine for a moment that you went out with friends for burgers and beer (or nachos and margs if you're like me) and had a great time. When you get home, you rest and a few hours later, you feel something strange in your stomach. This is not necessarily a “running to the bathroom” feeling, but more of a feeling of bloating and burping in the upper abdomen and chest.
You are most likely dealing with a case of indigestion. This is just another word for an upset stomach. Symptoms typically include severe fullness or pain in the upper abdomen, burning or bloating in the stomach, burping, nausea, gas, or diarrhea, according to Johns Hopkins Medicine.
Intermittent indigestion is usually not cause for concern, but it can feel quite uncomfortable. Is there anything I can do to resolve the issue as quickly as possible? Luckily, you have several other options, including home remedies you probably already have in your pantry.
Here's a look at some of the best natural indigestion remedies and what to do if you suffer from indigestion on a diet.
ginger
Ginger, an herb often used for indigestion, is a spicy root that has been shown to reduce nausea, cramps, abdominal pain, bloating and gas, according to a January 2019 review. Food and NutritionOne. Ginger contains compounds that relax the muscles of the gastrointestinal tract, helping expel trapped gas and speed digestion, says Wendi LeBrett, M.D., a gastroenterologist in Los Angeles, California.
You can get these benefits from ginger tea, whether packaged ginger tea like Yogi Ginger Tea or a DIY tea made by steeping sliced fresh ginger root in hot water. Drink it as soon as you wake up in the morning to relieve morning indigestion, or drink it before going to bed at night.
Dr. LeBrett also loves chews and candies, like Gin Gin Ginger Chews from The Ginger People.
mint
Like ginger, “peppermint also has compounds known to soothe and relax the gastrointestinal tract,” says Dr. LeBrett. In other words, it is a herbal tea that is good for indigestion. In fact, in the January 2019 review, BMC Complementary Medicine and Therapeutics2 I have found that cooling herbs are very effective in reducing bloating and abdominal pain.
You can make your own peppermint tea by steeping fresh mint leaves in hot water, or you can make a prepackaged blend like Traditional Medicinals peppermint tea. If you don't want to drink warm beverages, try taking peppermint oil capsules. Dr. LeBrett is a fan of IBGard peppermint capsules. “You can get caught too. [them] “As a precaution, before eating,” he added.
diaphragmatic breathing
It may sound surprising, but doing something as simple as taking long, deep belly breaths can help soothe an aching stomach. Diaphragmatic breathing is a particularly good technique to try before bed if you want to eliminate indigestion at night. (Bonus points if you try it lying down, which is the best sleeping position for heartburn, such as with your head elevated.)
“Filling your lungs and abdomen with air can put some pressure on your gastrointestinal tract, which can help get things moving and expel trapped gases,” says Dr. LeBrett.
If you want to give it a try, here are some steps for diaphragmatic breathing, according to the Cleveland Clinic:
- Start by lying face up with your knees bent.
- Place one hand on your upper chest and the other under your ribcage to feel your breath coming in and going out.
- Breathe in slowly through your nose for a few seconds, allowing your diaphragm to fill with air. The hand above your stomach should be raised.
- Tighten your stomach muscles to force air out of your diaphragm. You will see the hand on your stomach start to fall. (This movement can also act as an internal massage for heartburn and acid reflux.)
- Repeat for 5-10 minutes.
reference: Diaphragmatic breathing is also a great stress management technique and can help you unwind before bed.
walking
If your symptoms begin after eating a large meal, going for a walk may help. “Walking after a meal helps speed digestion,” says Dr. LeBrett. Not only does it help soothe the stomach, it may also help prevent heartburn, according to a 2017 study. digestionthree.
After dinner, taking a walk around the neighborhood or riding the treadmill for 20 minutes can help relieve indigestion quickly.
baking soda
The same ingredients you add to leaven cookies or banana bread can also help with feelings like heartburn that often result from indigestion. According to the Mayo Clinic, add 1/2 teaspoon to a glass of drinking water and repeat every 2 hours as needed. Like over-the-counter (OTC) antacids, drinking baking soda helps reduce reflux by neutralizing stomach acid.
Plus: Since hydration and digestion go hand in hand, drinking water often can help gas and stool move faster, according to the Mayo Clinic.
OTC stomach soother
If natural digestive aids (like peppermint) don't really work, OTC antacids are good for indigestion. That's because it's quick and effective at suppressing symptoms, according to the Cleveland Clinic.
Some of the best medications for indigestion and bloating are things like TUMS and Rolaids, as they neutralize the acid in your stomach. Proton pump inhibitors (such as omeprazole) and H2 blockers (such as Pepcid AC) may also help reduce symptoms of indigestion, such as heartburn and stomach burning, according to the U.S. Food and Drug Administration (FDA).
And pain, cramps, lower For gastrointestinal issues like diarrhea, Pepto Bismol may be better suited because it contains anti-inflammatory compounds to combat these symptoms, according to the National Library of Medicine.
“Eating small, regular meals throughout the day may help with indigestion.” —Wendi LeBrett, MD, gastroenterologist
Can indigestion be prevented?
Lifestyle changes, such as regular exercise and changing your diet for better digestion, can help prevent indigestion in the long term. A good first step? “Eating smaller, more regular meals throughout the day may be helpful,” says Dr. LeBrett. Eating inconsistently (for example, not eating all day and eating a big dinner) can increase indigestion, she adds.
Avoiding trigger foods, such as fatty, spicy or greasy foods, may also help, as well as avoiding beverages containing caffeine or alcohol, according to Johns Hopkins Medicine. Keeping a food diary can help you track your symptoms and narrow down what may be making them worse.
If indigestion causes heartburn, especially at night, avoid eating within 3 to 4 hours of going to bed. It may also be helpful to use a second pillow to support your head when you lie down. “When you’re on an incline, gravity helps keep the acidic contents of your stomach from refluxing into your esophagus,” says Dr. LeBrett.
Taking probiotics or digestive enzymes for gut health before eating foods that are not suitable for you (such as lactide in dairy products) may also help prevent recurrence of indigestion.
Is it a heart attack?
Sometimes it's not always easy to tell the difference between severe indigestion and a heart attack. This is because most symptoms can feel similar. According to Dr. LeBrett, common symptoms that heart attacks and indigestion share include:
- epigastric pain
- Chest pain that radiates toward the upper abdomen
- Nausea, especially in women and older people
If your doctor has previously examined you for these symptoms and he or she has already determined that it is indigestion/acid reflux, you may feel more comfortable waiting to see if the problem resolves on its own. However, if your symptoms are new and unusual, do not go away or get worse, it is best to contact your doctor as soon as possible.
“If something feels new or different, seek medical care,” says Dr. LeBrett.
When to See a Doctor
“If you experience occasional indigestion from eating certain foods, it can usually be resolved by making lifestyle changes,” says Dr. LeBrett. “But if it happens frequently, affects your ability to eat, or causes weight loss, you should get tested,” she adds.
Persistent indigestion may be a sign that you're dealing with an underlying gastrointestinal condition, such as inflammatory bowel disease or food sensitivities. Your doctor may run tests to help narrow down the cause.
frequently asked questions
How long does indigestion last?
The answer generally depends on the cause of the indigestion. If your symptoms are caused by overeating or overeating, it usually takes about four hours for food to move from the stomach to the small intestine, says Dr. LeBrett. Therefore, it may take a long time to feel better. Once your appetite returns, it is recommended that you continue to eat foods that are easy to digest, such as rice, grilled chicken, or soup, until the indigestion subsides.
If indigestion is caused by a larger underlying health condition, it may last for several hours or longer. If indigestion persists or persists for a long time, contact your doctor.
Can burping help with indigestion?
“If your indigestion is caused by gas, burping can help you feel better because it releases trapped gas that makes you feel crampy and bloated,” says Dr. LeBrett. If you want to burp but can't, try walking around, curling up with your knees to your chest, or trying certain yoga poses to help relieve gas.
What is the difference between heartburn and indigestion?
Heartburn, or acid reflux, is a condition that occurs when digestive acids from the stomach flow into the esophagus or throat, causing a burning sensation in the chest, says the Mayo Clinic. On the other hand, indigestion is only a symptom and not the disease itself. According to the Cleveland Clinic, it's basically just another name for an upset stomach, or what doctors call indigestion. Although they are two different things, you can get both at the same time and treat them with similar treatments.
Well+Good articles reference scientific, credible, recent and robust research to support the information we share. You can trust us on your wellness journey.
- Nikkhah Bodagh M, Maleki I, Hekmatdoost A. Ginger in gastrointestinal disorders: a systematic review of clinical trials. Food Science Nutr. Nov 2018 5;7(1):96-108. doi:10.1002/fsn3.807. PMID: 30680163; PMCID:PMC6341159.
- Alammar, N., Wang, L., Saberi, B. except. Effects of peppermint oil on irritable bowel syndrome: a meta-analysis of pooled clinical data. BMC Complementary Altern Med 19, 21(2019). https://doi.org/10.1186/s12906-018-2409-0
- Mori H, Suzuki H, Matsuzaki J, Taniguchi K, Shimizu T, Yamane T, Masaoka T, Kanai T. Gender differences in gastric emptying between healthy volunteers and patients with functional dyspepsia. digestion. 2017;95(1):72-78. doi:10.1159/000452359. Epub 2017 January 5. PMID:28052285.
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