Tips on how to avoid indigestion. There are 20 things we can do to avoid indigestion. Read more to find out
If we often feel uneasy stomach, such as bloating, stomach pain, etc, hopefully the following tips can be useful to ease the pain.
1. Make a habit of eating regularly
The effectiveness of our stomach will reach its peak once every four hours. Thus, irregular eating habits may result in some foods are not digested completely. Foods that are not digested well can decay / having a fermentation, and cause bloating.
2. Consumption of foods with a matching combination
Most people do not pay attention on the combination of food they are eating. In fact, improper food combinations can cause indigestion. For example, you cannot combine fruits with vegetables or fruit (especially citrus) with a carbohydrate food source. Do not also combine fruit with protein sources and food sources of carbohydrates with protein sources.
3. Chew food well
When you chew food well, ptialin enzyme present in the salivary glands can perform its function perfectly. Do not swallow the food in hurry or chewing food while talking to avoid the excessive entry of air into the oral cavity.
4. Do not eat too much
If the amount of food in the stomach are too much or exceeding the capacity of the digestive enzymes that can be produced, then the food is not digested properly. Foods that are not properly digested are then entered into the intestines and cause fermentation, indigestion, and causing gas.
5. Do not lie down after eating
Lying down after eating can cause gastroesophageal reflux, a condition when food is processed and in a state of acid, back into the esophagus causing discomfort or burning in the oral cavity. It is best to have stopped eating at least two hours before bedtime.
6. Maintain the eating time schedule
Eating schedule that is too close will cause the process of digesting to be disturbed. We should allow approximately 1 ½ hours after eating the fruit, 2 - 2 ½ hours after eating vegetables, 3 ½ - 4 hours after eating a source of protein, carbohydrates, fats, then started to consume other foods.
7. Do not drink while eating
Any consumption of liquid with solid food will reduce the activity of digestive juices that will make the process of digesting more difficult and imperfect. Water and liquid foods such as soup should be consumed 15 minutes after eating solid food.
8. Increase the consumption of fiber foods
High-fiber foods can help to smooth the digestion work. There are a lot of fiber in vegetables, fruits, brown rice and oats.
9. Consumption of probiotic foods and supplements
Probiotic foods containing beneficial bacteria which are beneficial for digestive health, such as yogurt, kefir, kimchi, tempeh and miso.
10. Reduce the consumption of acid forming foods
Acid-forming foods including animal protein like meat, eggs, and milk as well as simple carbohydrates like sugar and flour. What is meant here is acid chemical (acid), it has nothing to do with taste or smell of the food.
11. Reduce eating foods that cause gas
Some foods such as yam, jackfruit, and beans can cause gas that causes flatulence. So, do not eat it too much.
12. Reduce the cooking spice that is too strong
Foods that are too spicy and salty can cause gastric acidity increases so happens to irritation of the stomach wall.
13. Eat more green vegetables
The pain caused by the increased stomach acid can be reduced with vegetables because it helps control the gastric pH.
14. Do not eat foods that are too hot or cold
Foods that are too hot or cold will irritate the stomach lining. If it happens repeatedly, the stomach will be damaged and digestion will be disrupted.
15. Reduce consumption of fried foods
Fried foods are more difficult to digest and may increase the risk of gastric cancer.
16. Avoid foods that may cause allergies
For certain people who are unable to digest lactose, the milk can cause lactose intolerance with symptoms of bloating, abdominal cramps, and diarrhea.
17. Limiting the food when we have problems
Fasting does not always mean not eating and drinking altogether, but limiting the types of food consumed. What kind of food that can be consumed during the fast to overcome the indigestion is water with lemon juice, apple juice, carrot juice, cabbage juice, and lemon juice.
18. Reduce stress
Within a state of panic and stress, the body will drain the blood back from the stomach and intestines to the brain, heart, lungs, and muscles. As a result, the digestive system is not functioning optimally.
19. Avoid smoking and drinking coffee
Tobacco sap is ingested can cause irritation to the stomach wall, while coffee and various types of beverages that contain caffeine will stimulate the production of excess acid in the stomach.
20. Beware of heavy metal poisoning
Avoid using aluminum cookware, especially if you have digestive problems.