Indigestion, medically known as dyspepsia, refers to a group of symptoms that affect the upper digestive tract. It typically occurs after eating and may result in symptoms such as discomfort, bloating, or a feeling of fullness. Indigestion itself is not an illness or disease; however, it can be a symptom of underlying gastrointestinal issues, poor eating habits, or the side effect of certain medications. In this article, I go over the symptoms, causes, underlying mechanisms, and evidence-based remedies for indigestion.

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Common Symptoms of Indigestion

• Bloating
• Feeling excessively full after a regular-sized meal
• Early satiety (feeling full after a small meal)
• Belching and gas
• Nausea
• Mild vomiting
• Mild heartburn or acidic taste in the mouth
• Mild to moderate upper abdominal pain
• Rumbling or gurgling stomach sounds

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Causes of Indigestion

Indigestion can be triggered by various factors, including:

• Overeating or eating too quickly
• Consumption of high-fat, spicy, or greasy foods
• Stress and/or anxiety
• Smoking
• Alcohol
• Caffeine intake
• Medications such as NSAIDs, antibiotics, or iron supplements
• Helicobacter Pylori infection
• Functional dyspepsia – referring to no identifiable structural cause

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Risk Factors

You are more likely to experience indigestion if you:

• Eat late at night or skip meals
• Have irregular eating patterns
• Have a sedentary lifestyle
• Are experiencing high levels of stress
• Have gastrointestinal conditions such as GERD, ulcers, or gastritis
• Are pregnant (this is due to hormonal and mechanical changes)

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Mechanism Behind Indigestion

Indigestion occurs when the gastric motility (movement of the stomach) is impaired, or when there is an imbalance between stomach acid production and protective mechanisms. Triggers of indigestion, such as certain certain types of foods, stress, or medications can lead to:

• Delayed gastric emptying
• Increased sensitivity of the gastric lining
• Excessive gas production
• Mild inflammation of the stomach lining

This results in discomfort and inefficient digestion, thus leading to the symptoms of indigestion.

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Remedies for Indigestion

The most effective remedies for indigestion include the use of certain herbs, polyherbal formulas, and lifestyle changes:

Ginger

Ginger increases digestive enzyme activity and stimulates gastric emptying. It also has anti-nausea, anti-inflammatory, and carminative effects. A 2011 clinical trial published in the World Journal of Gastroenterology found that ginger accelerated gastric emptying and antral contractions in people with dyspepsia (see study). Fresh ginger tea before meals or standardized ginger capsules (250-500 mg), it can also be taken after meals.

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Artichoke Leaf Extract

Artichoke stimulates bile flow, aiding fat digestion and reducing symptoms like bloating and nausea. A 2003 clinical trial published in Alimentary pharmacology & therapeutics reported significant symptom reduction in patients with functional dyspepsia (see study). A standardized extract (320–640 mg daily) supplement or Artichoke leaf tea can be used before or after meals.

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Anise

Anise has antispasmodic and carminative properties that reduce gas formation and intestinal cramping. Its commonly used for gastrointestinal issues such as indigestion and irritable bowel syndrome. A 2015 clinical trial published in the Journal of Research in Medical Science showed that anise improved dyspeptic symptoms in patients with post-prandial distress syndrome (see study). It can be used by boiling anise seeds in water and drink as tea after meals.

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Gasex by Himalaya

Gasex is a polyherbal Ayurvedic formula containing ginger, black pepper, amla, haritaki, vibhitaki, and several other herbs. It improves digestion, relieves flatulence, and reduces acid buildup. In a clinical trial, patients with functional dyspepsia whom took Gasex experienced improved symptoms of upper abdominal pain, heart burn, abdominal bloating, belching, fullness of stomach after meals, and nausea (see study).

This formula should be used with the guidance of an Ayurvedic doctor.

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Lifestyle and Dietary Tips for Managing Indigestion

• Eat slowly and chew food thoroughly
• Avoid lying down immediately after eating
• Limit carbonated drinks, caffeine, high-fat and spicy foods
• Engage in activities that reduce stress
• Track foods that trigger indigestion and eliminate them from your diet.
• Stay physically active to promote digestion.
• Certain yoga exercises such as Agni-Sar Kriya can help improve circulation to the abdominal organs and improve digestion.

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(Always use medicinal herbs under the supervision of a doctor)

by Dr. Nishal R.
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