Eat smaller, more frequent meals throughout the day instead of three large ones. This reduces the burden on your digestive system.
Focus on Easily Digestible Foods
Prioritize foods low in fat and fiber. Good choices include lean proteins like chicken breast or fish, well-cooked vegetables, and white rice. Avoid fried foods, red meat, and high-fiber options like beans and bran.
Limit or avoid trigger foods. Common culprits include spicy foods, caffeine, alcohol, and carbonated drinks. Pay close attention to your body’s response to different foods and eliminate those causing discomfort.
Hydration and Timing
Drink plenty of water. Adequate hydration aids digestion. Consume fluids between meals, rather than with meals, to prevent bloating.
Avoid eating before bed. Allow at least two to three hours between your last meal and bedtime. This gives your body ample time to digest.
Consider Probiotics
Probiotics, found in yogurt and supplements, may help maintain gut health. Talk to your doctor before adding probiotics to your routine, particularly if you have other health concerns.
Consult a professional
If indigestion persists despite dietary changes, consult your doctor or a registered dietitian. They can provide personalized advice and address any underlying issues.
