What to Eat for Indigestion – Recommended Foods + Other Remedies

Indigestion can be an unpleasant experience, but the good news is that there are numerous readily available solutions to alleviate symptoms and feel well again.

• 🥄 Bland Foods: Choose easily digestible foods such as bananas, boiled rice, and toast to soothe an upset stomach.
• 🍵 Natural Remedies: Peppermint, chamomile, and ginger teas can reduce cramps, inflammation, and nausea associated with indigestion.
• 🧒🏻 Caution with Children: Offer small, frequent meals, avoid heavy foods, and ensure adequate hydration to protect children’s sensitive digestive systems.

🥕 Recommended Foods for Indigestion

🍌 Bananas

These fruits are easy to digest and contain pectin, a soluble fiber that helps normalize bowel movements. Bananas are also a good source of potassium, an important mineral, especially if you have lost fluids due to indigestion.

🍚 Boiled Rice

Boiled rice, especially white rice, is extremely gentle on the stomach and easy to digest. It helps absorb excess fluids in the intestines, making it useful in cases of diarrhea. You can add a pinch of salt to help replenish lost electrolytes.

🍞 Toast

Plain toast is easier to digest than fresh bread and helps to calm an upset stomach. Avoid adding butter, jam, or other fats, which can worsen indigestion.

DigeZyme® Complex with 5 Digestive Enzymes is our advanced formula that supports complete and efficient food digestion, helping to prevent bloating, the feeling of heaviness after meals, and optimal absorption of essential nutrients.

Photo credit: Aronia-charlottenburg.ro

🔬 5 Digestive Enzymes to Support the Entire Digestive Process:

• 🍞 Amylase – helps break down complex carbohydrates.
• 🥩 Protease – supports protein digestion, reducing the risk of discomfort after protein-rich meals.
• 🥑 Lipase – facilitates fat breakdown, aiding the activity of the bile and liver.
• 🥦 Cellulase – helps break down insoluble plant fibers, supporting intestinal health.
• 🍬 Lactase – supports lactose digestion, reducing the risk of lactose intolerance.

🥛 Fat-free Yogurt

Fat-free yogurt, especially that containing active cultures, is an excellent source of probiotics. Probiotics are beneficial bacteria that help restore intestinal flora and improve digestion. Choose plain varieties, without added sugar or artificial flavors.

🥔 Baked Potatoes with Skin

Baked potatoes are a good source of complex carbohydrates, easily digestible. They also contain starch, which can help normalize stools. Avoid adding butter, sour cream, or other fats.

🥕 Boiled Carrots

Boiled carrots are easy to digest and a good source of vitamins and minerals. You can prepare a simple carrot soup, which is gentle on the stomach and nutritious.

🍏 Baked Apples

Baked apples are a good source of pectin, similar to bananas. Pectin helps regulate bowel movements and can alleviate both diarrhea and constipation.

🍗 Boiled Chicken Breast

Boiled chicken breast is a good source of lean, easily digestible protein. Avoid adding strong spices or fats. Eat it in small portions to avoid overwhelming the digestive system.

🌾 Oats

Oats are rich in soluble fiber, which helps normalize digestion and regulate bowel movements. Prepare them with water, not milk, and avoid adding sugar or other heavy ingredients.

🫚 Ginger

Ginger is known for its anti-inflammatory and antiemetic (reduces nausea) properties. You can drink ginger tea or add freshly grated ginger to your food.

🍵 Teas and Natural Remedies for Indigestion

• Peppermint Tea: Peppermint has antispasmodic properties, meaning it helps relax intestinal muscles and reduce abdominal cramps.
• Chamomile Tea: Chamomile is known for its anti-inflammatory and calming effects. It can help reduce stomach inflammation and relieve discomfort.
• Fennel Tea: Fennel has carminative properties, meaning it helps eliminate intestinal gas and reduce bloating.
• Ginger Tea: As mentioned earlier, ginger is effective in relieving nausea and vomiting.

👧🏻 Indigestion in Children – Specifics and Dietary Recommendations

• 🍽️ Offer smaller, more frequent meals: Instead of three large meals, offer your child several smaller meals throughout the day. This will reduce the pressure on the digestive system.
• 🐢 Encourage the child to eat slowly: Eating quickly can lead to swallowing air, which can worsen bloating and abdominal discomfort.
• 🍟 Avoid hard-to-digest foods: Avoid fatty, fried, spicy, or very sweet foods, as these can irritate a child’s stomach.
• 💧 Ensure adequate hydration: Offer your child water, weak teas, or oral rehydration solutions to prevent dehydration.

🌿 Other Natural Remedies for Indigestion

🧂 Baking Soda: A teaspoon of baking soda dissolved in a glass of water can help neutralize stomach acid and relieve heartburn. However, do not use this method frequently, as it can have side effects.

🌱 Aloe Vera Juice: Aloe vera juice has anti-inflammatory properties and can help soothe irritated stomach lining.

🦠 Probiotics: Probiotic supplements can help restore the balance of intestinal flora and improve digestion.

➕ Digestive Enzymes: Digestive enzyme supplements, such as DigeZyme® Complex with 5 Digestive Enzymes or consuming foods rich in natural enzymes like pineapple or papaya, can contribute to improved digestion and reduced unpleasant indigestion symptoms.

To effectively manage indigestion, start with bland foods and natural remedies, adapting the approach for children. If symptoms persist, consult a doctor. Follow these simple steps to feel better and prevent indigestion recurrence!

References:

1. Duboc, H., Latrache, S., Nebunu, N., & Coffin, B. (2020). The Role of Diet in Functional Dyspepsia Management. Frontiers in psychiatry, 11, 23. https://doi.org/10.3389/fpsyt.2020.00023
2. Pesce, M., Cargiolli, M., Cassarano, S., Polese, B., De Conno, B., Aurino, L., Mancino, N., & Sarnelli, G. (2020). Diet and functional dyspepsia: Clinical correlates and therapeutic perspectives. World journal of gastroenterology, 26(5), 456–465. https://doi.org/10.3748/wjg.v26.i5.456