Natural Indigestion Remedies
Natural indigestion remedies have been around for millennia because they're widely available and are usually perceived as having fewer side effects than drugs. But does modern research back up their health benefits and safety? Read on to find out.
1. Herbal Teas
Some teas have been historically used as natural indigestion remedies. For mild or occasional indigestion, you might consider the following:
- Ginger tea. Ginger is a natural anti-inflammatory that can help ease gastrointestinal symptoms and calm the gastrointestinal tract. Studies have also shown that ginger helps move food along the intestines, which makes it a popular choice for relieving symptoms of indigestion. It can be consumed as tea or add it to your smoothies or juices.
- Peppermint tea. Peppermint leaf has been traditionally used to relieve indigestion, due to peppermint’s ability to relax the gastrointestinal tract. The compounds in peppermint can help relieve cramps, and they also affect the nervous system, which may help relieve symptoms of indigestion.
- Chamomile tea has been used since antiquity to treat digestive disorders, stomach cramps, gas, and other symptoms of indigestion.
It’s important to note that more studies are needed to confirm the benefits of some of these teas.
2. Apple Cider Vinegar
Apple cider vinegar is a popular folk remedy, commonly recommended for a plethora of conditions and symptoms, including indigestion. However, the evidence isn’t quite enough to support its use and in fact, it may be wise to avoid it altogether for gastrointestinal symptoms.
For example, some studies have claimed that apple cider vinegar can help relieve problems like heartburn and acid reflux. However, this evidence is limited and mixed, so should be treated with caution.
Finally, and importantly, apple cider vinegar may not be safe to consume, especially in large amounts or over a long period of time. It’s acidic, and it can be especially corrosive to the upper gastrointestinal tract and the oesophagus in particular.
3. Probiotics
Probiotics help maintain the health of your digestive tract by keeping a good balance of healthy bacteria in the gut. They may also boost your gut’s immunity, help repair intestinal damage and help improve tummy pain as a result.
Probiotic foods like yoghurt, kefir, sauerkraut, or kimchi may also improve digestion.
Some probiotic strains, like the Lactobacillus family, may aid digestion by helping move food along the digestive tract. These strains may be helpful for some cases of indigestion.
However, there are many different probiotic strains, and not all of them have been studied well enough. Still, probiotics, both as supplements and as foods, are generally well tolerated when consumed safely and in moderation.
4. Sodium Bicarbonate
Sodium bicarbonate, also known as bicarbonate of soda (or popularly as baking soda), is an antacid and a popular active ingredient in many over-the-counter indigestion medicines.
Usually, sodium bicarbonate can be found in combination with citric acid in over-the-counter powder formulations that relieve indigestion by reducing stomach acid.
Baking soda can cause serious side effects, especially when taken for prolonged periods of time, in the wrong doses, or without medical supervision. These side effects include dangerously low levels of potassium in the blood (hypokalaemia) and alkalosis (when your body fluids are too alkaline).
By contrast, remedies for indigestion containing sodium bicarbonate have the same active ingredient but in the right formulation, and the package contains instructions for accurate dosing. Your pharmacist can also help advise you.
To learn more about antacids, read our dedicated article.
Over-the-Counter Indigestion Remedies
There are many over-the-counter options that can help relieve symptoms of indigestion, such as antacids, alginates, or a combination of both.
These remedies are widely available and are generally well tolerated, with few side effects.
A pharmacist can help recommend the right one for you and advise you of any safety precautions.
5. Gaviscon
Gaviscon Double Action is a popular indigestion medicine. It’s a combination of an alginate – an extract from seaweed – and an antacid that work together to relieve indigestion and heartburn.
Gaviscon works by creating a foamy layer when it meets stomach acid. This layer floats on top of your stomach contents, like a raft, helping to keep the stomach content and stomach acid down.
Gaviscon comes in several forms, including liquid, chewable tablets, and powder for babies under 2 years old. Usually, Gaviscon starts to act immediately, and its effects last for about 4 hours.
Gaviscon is generally well tolerated, but it is not recommended for people with very low levels of phosphate in the blood, or people with kidney dysfunction. For more information on who can and cannot take Gaviscon, please read the patient information leaflet and speak to a healthcare professional for advice.
There are also different types of Gaviscon with varying concentrations of the active ingredient – your pharmacist can advise you on the right type of Gaviscon for you.
Lifestyle Changes
Lifestyle changes can play a key role in managing symptoms of indigestion. Simple tweaks to your diet or eating habits can go a long way in relieving symptoms, and they can complement over-the-counter indigestion remedies for long-term benefits.
6. Dietary Changes
Some changes to your diet and eating behaviours can help, such as:
- Avoiding eating 3-4 hours before going to bed
- Avoiding heavy meals, fatty foods, or spicy foods
- Eating smaller, regular meals instead of large meals infrequently
It’s important to remember that not everyone is triggered by the same foods. For example, some people experience indigestion when they eat high-FODMAP foods (foods rich in sugars that are harder to digest), such as wheat and some fruit.
Keeping a food diary to see what foods trigger your symptoms will enable you to avoid or reduce your triggers, helping you to manage or prevent indigestion symptoms.
7. Physical Activity
Moderate, regular physical activity may help indigestion and other related symptoms.
For example, some studies show that between 30 minutes and 2 hours per week of moderate exercise (like swimming) can reduce the risk of reflux-like symptoms.
Furthermore, physical activity can help maintain a healthy weight and alleviate stress. Losing weight if you’re overweight and reducing stress can help reduce symptoms of indigestion.
8. Mindfulness and Stress Reduction
Stress can contribute to indigestion because your gut and brain are constantly communicating.
Evidence shows that CBT, psychodynamic therapy, hypnotherapy, and mindfulness strategies can all contribute towards reducing symptoms of indigestion.
Other stress-reducing tips you can try including:
- Engaging in regular physical activity
- Connecting emotionally and socially with other people
- Adopting a positive mindset
- Practicing gratitude at the end of each day
In this article, we’ve seen there are many indigestion remedies available, ranging from natural options like herbal teas to over-the-counter indigestion medicines.
Each person is different, however, so try out some of the remedies in this article to see which one works best for you.
If your symptoms persist despite your efforts to alleviate them, or you have other symptoms like unintentional weight loss, severe pain, difficulty swallowing, or you keep being sick, see your doctor. Such symptoms may indicate a more serious condition.
Learn more about what indigestion feels like and what foods can trigger it from our dedicated articles.
