Diet and Food Guidance for Indigestion

What you eat and how you eat have a big effect on indigestion. Triggers differ between people, so a food diary can help.

Eating habits

• Eat smaller, more frequent meals instead of large ones.
• Eat slowly, chew well and avoid talking with a full mouth.
• Finish dinner at least 2 to 3 hours before lying down.
• Do not skip meals for long periods.

Foods that are usually well tolerated

• Plain khichdi, rice, oats, porridge, dalia
• Boiled or lightly cooked vegetables such as bottle gourd, pumpkin and carrot
• Bananas, papaya and cooked apples
• Curd or buttermilk, if they suit you
• Lean protein such as dal, eggs and fish

Foods and drinks that often trigger symptoms

• Spicy, oily, fried and very rich food
• Citrus fruit and tomato, for some people
• Fizzy drinks, coffee, strong tea and alcohol
• Chocolate and mint, if reflux is present
• Very hot or very cold items

If you also have reflux

Avoid late heavy meals, and raise the head of the bed.

Hydration

Drink water between meals instead of large amounts with food.

Ayurvedic dietary view

Freshly cooked, warm, light and regular meals are traditionally advised to support digestion. This is a traditional approach, with limited trial evidence.

Key point

Regular, moderate meals and trigger control often improve indigestion.

Before your appointment

Note when symptoms started, how they relate to meals, and what makes them better or worse. List all medicines, especially painkillers, and any herbal products. Mention weight loss, vomiting, black stools, trouble swallowing, family history of stomach problems, smoking and alcohol. Ask about tests such as an H. pylori test or endoscopy, and the warning signs that mean you should call 112 or 102.