8 Natural Ways to Reduce Indigestion and Bloating

by Dawn Chen
HEALTH  |  March 21, 2019
  • Soothe tummy troubles with these proven natural remedies.
    1 / 9 Soothe tummy troubles with these proven natural remedies.

    You’re tucking into a hearty meal after a long day when suddenly, your tummy starts to feel swollen and painful. That uncomfortable, tight feeling may be accompanied by a burning sensation or dull ache in the upper part of your stomach. Sounds familiar? If you’ve experienced this before, you most likely suffered a bout of indigestion and abdominal bloating. Both are actually pretty common, but thankfully also preventable. Here are eight natural remedies to reduce indigestion and bloating so that you can enjoy your food in peace.

    (Also Read: Do You Have IBS (Irritable Bowel Syndrome)? 1 in 5 Singaporeans Have It)

    Photos: 123rf.com

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  • Don’t talk while eating
    2 / 9 Don’t talk while eating

    Mum’s right about this one. When you eat and talk at the same time, you tend to swallow a whole lot of air together with your food. This causes a build-up of trapped air in your stomach that can make you feel bloated and gassy after a meal. One of the simplest ways to reduce indigestion and tummy discomfort after eating is to chew with your mouth closed. Yup, this means no talking at the dinner table.

     

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  • Avoid supper
    3 / 9 Avoid supper

    Besides being bad for your waistline, eating too close to bedtime is also a sure recipe for indigestion and bloating. Lying down just after eating makes it harder for the food to move down your digestive tract since your muscles are working against gravity. Try to have your meals at least two to three hours before sleeping in order to reduce your chances of getting indigestion.

    (Also read: 6 Worst Foods to Eat Before Bedtime)

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  • Watch your wardrobe
    4 / 9 Watch your wardrobe

    You might want to take it easy with those bodycon dresses or high-waisted pencil skirts if you frequently experience bouts of indigestion. Wearing tight clothes is not only uncomfortable when you’re full but also exerts pressure on your abdomen, which can cause food to move back up your oesophagus. Wear something less form-fitting to reduce your odds of getting indigestion, especially if you anticipate that you’re going to have a heavy meal.

    (Also Read: 8 Ways To Get Out Of The Weight Loss Plateau)

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  • Stay away from fried, oily foods
    5 / 9 Stay away from fried, oily foods

    Indulging in your favourite fried chicken may feel good for the moment, but that calorie bomb is going to take a toll on your stomach. Greasy and fatty food usually has two effects on the body. Because it’s hard to digest, it can linger in your stomach for a long time which prolongs bloating and indigestion. On the other hand, all that oil and fat can also bring on cramping that speeds up movement in your digestive tract. The result? A nasty bout of diarrhoea.

    (Also read: Eat This Superfood If You Often Experience Bloating & Indigestion)

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  • Eat small meals
    6 / 9 Eat small meals

    An easy way to reduce your odds of getting indigestion in the first place is to eat smaller meals. Instead of eating till you’re 100 per cent full, aim to practise more mindful eating and stop when you’re about 80 per cent full. Taking smaller meals means that your stomach doesn’t have to work so hard and this cuts your risk of getting indigestion and bloating. Another plus: eating smaller meals means you won’t enter a food coma after lunch too.

    (Also Read: This Pure Yoga Workout Will Help You Get Rid Of Water Retention & Bloating)

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  • Chew your food thoroughly
    7 / 9 Chew your food thoroughly

    Time to stop wolfing down lunch at your desk. Digestion actually starts in your mouth and not in your stomach. Chewing your food breaks it down into smaller pieces where it gets mixed up with saliva. Saliva contains a digestive enzyme called amylase that helps to break down food even further. Absentmindedly gulping down your food means that you’re swallowing larger chunks of food that don’t have enough time to get moistened and softened by saliva. No matter how busy you are, chomp on your food slowly and thoroughly to reduce your odds of suffering from bloating and indigestion after.

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  • Have a cup of tea
    8 / 9 Have a cup of tea

    Wash down your lunch or dinner with a hot cup of tea if you frequently experience bloating and indigestion. Soothing teas like chamomile and peppermint both help to reduce indigestion in their own ways. Peppermint has a muscle-relaxing effect on the body that can make it easier for food to pass through your digestive tract while chamomile has anti-inflammatory properties that can neutralise excess stomach acid. A word of caution though: Avoid peppermint tea if you experience indigestion due to acid reflux. Its antispasmodic properties will relax your lower oesophageal sphincter – the muscles between your oesophagus and stomach – which also makes it easier for acid to flow back.

    (Also Read: 11 Teas You Should Drink For Fat Loss)

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  • Avoid foods that cause gas
    9 / 9 Avoid foods that cause gas

    Certain foods are known to be bloat-inducing because they contain hard-to-digest sugar and starch compounds. When this happens, your gut bacteria starts to feed on this indigestible matter in your colon, releasing gas in the fermentation process. Here are eight common foods that make you feel bloated. Avoid them if you can – your stomach will thank you for it!

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