Prevention of Indigestion

Many episodes of indigestion can be avoided with steady habits.

Eating habits

• Eat smaller, regular meals at consistent times.
• Eat slowly, chew well and avoid overeating.
• Leave 2 to 3 hours between dinner and bedtime.
• Limit fatty, fried, very spicy and heavily processed foods.
• Reduce fizzy drinks, coffee and alcohol.

Lifestyle

• Do not smoke.
• Maintain a healthy weight, since extra belly weight pushes acid upward.
• Manage stress with exercise, sleep, relaxation and slow breathing.
• Be active, with a short walk after meals.
• Avoid strenuous exercise straight after eating.

Medicines

• Avoid regular use of NSAID painkillers such as ibuprofen or diclofenac. If you need them, take them with food and ask your doctor about stomach protection.
• Take iron and other tablets as advised, usually with food.

Infection and hygiene

• Wash hands and take safe food and water to reduce H. pylori and stomach infections.

Know your triggers

Keep a food and symptom diary for two weeks to spot patterns.

Ayurvedic view

Regular meals, warm light food and a calm routine are traditionally emphasised, which fits modern advice.

Key point

Regular meals, no smoking and caution with painkillers prevent most 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.