How Can I Prevent Indigestion?

Do you eat small meals several times a day instead of large ones?

Do you eat slowly without haste?

Do you avoid food rich in acids, such as citrus and tomatoes?

Have you reduced your intake of spicy, fatty or fried foods?

Have you reduced your intake of caffeinated food and drinks (coffee, energy drinks, fizzy drinks, green tea, black tea, dark chocolate, and chocolate-containing bakery products)?

Have you reduced your alcohol consumption?

Did you quit smoking or do you avoid smoking right before or after a meal?

Have you learned how to successfully deal with everyday stress?

Do you avoid exercising on a full stomach?

Do you avoid lying down right after a meal, or going to bed right after dinner?

Do you sleep with the headboard raised (so that your head and chest are higher than your feet)?

Based on your answers, there are several other ways that can help you prevent indigestion. You should divide your daily food intake into several smaller meals to allow your stomach to digest food more easily. You should try to eat slowly, chewing food thoroughly, and avoid bending or lying down right after a meal. If possible, it would be good to take a walk after a meal which will help prevent bloating and indigestion. Try to avoid spicy, fried and fatty food as well as food rich in acids (citrus, tomatoes). You should also avoid smoking before and after meals as it can irritate your stomach.

Based on your answers, you know a lot about how to prevent indigestion. Fizzy drinks may cause bloating, so you could replace them with a glass of water or a cup of herbal tea. Sometimes, indigestion can be triggered by stress. In that case, you should try to learn some of the stress management techniques (relaxation techniques, biofeedback). If you exercise regularly, avoid exercising on a full stomach. It is best to exercise at least 1 hour after a meal, or before a meal. Also, make sure you have dinner at least three hours before going to bed. Sleeping on a raised headboard can also help prevent indigestion.