8 food culprits causing indigestion
Below are some common foods that can cause indigestion. We also explain the scientific mechanism behind their effect and suggest alternatives you can try.
Remember that different people have different triggers, and not everyone reacts the same way to these foods. The best way to discover what foods give you indigestion is to keep a diary and log the foods you eat along with your symptoms.
1. Spicy Foods
Spicy foods can trigger indigestion or worsen it because they contain something called capsaicin. Capsaicin is the active ingredient in things like peppers and chilies, and it’s why these foods taste hot and fiery. But, the same compound causes a burning sensation in the gut. This can irritate the intestines and trigger heartburn, feelings of fullness, and other symptoms of indigestion.
Studies have found that chilies, red pepper, and meals with high amounts of these spices, such as Asian dishes, have worsened symptoms for many.
If these foods trigger your indigestion, limit or avoid them. Opt for soothing foods instead like whole meal rice, bread and honey. If you’re a fan of spices, try cooking with ginger instead with its strong spicy flavour.
2. High-Fat Foods
Many people find that high-fat foods trigger their indigestion. Generally, fat is harder to digest as it moves slower through the intestines, so your tummy may take longer to process fatty and oily foods. This can lead to fullness and bloating.
If you think fatty foods trigger you, avoid eating fried or oily meals like burgers, pizza, lasagna, pasta with oily sauce, sausages and other staples of the Western diet.
Remember that not all fats are the same, however. Trans fats, for instance, found in the foods mentioned above, may worsen your symptoms, but healthy fats may have the opposite effect. So, opt for meals with healthier fat sources, like fish, olive oil and nuts.
The cooking method also plays a part. Instead of frying foods, opt for grilling or boiling.
You could also choose low-fat alternatives, like low-fat yoghurt and milk, and see if they improve your symptoms.
3. Citrus Fruits
Citrus fruits, like oranges, clementines, and grapefruit, are common heartburn triggers. Citrus fruits can cause indigestion because they build up too much acid in the stomach.
If citrus fruits worsen your symptoms, try to limit or avoid them. But make sure you get your vitamin C from somewhere else! Other great Vitamin C sources include strawberries, blackcurrants, and vegetables like broccoli and Brussels sprouts.
You can also choose to eat fruits like apples, quinces, and pineapples. Dried fruit, like dates and figs, may also relieve indigestion.
4. Caffeinated Beverages
Drinks with caffeine in them, such as coffee, colas, some teas and some soft drinks, can cause or worsen indigestion. Caffeinated drinks make your stomach produce more acid, which leads to bloating, gas, and heartburn symptoms in some. Decaffeinated drinks may have the same effect.
Carbonated beverages (or fizzy drinks) in general, whether they contain caffeine or not, also increase indigestion because they’re bubbly and they ferment, causing you to feel bloated and gassy. Instead of carbonated drinks, opt for milk (if you’re not lactose intolerant), herbal teas, or water.
Coffee substitutes like roasted barley and roasted chicory drinks are also great alternatives to caffeinated (or decaffeinated) beverages.
5. Dairy Products
Dairy, like milk, cheese, cream, yoghurt, and kefir, can cause indigestion in some people. Milk and dairy are highly fermentable, which may cause gas and bloating.
However, for other people, symptoms are more severe and can be triggered by foods that contain even a bit of dairy (like milk chocolate). This may be due to lactose intolerance or the inability to digest lactose properly — this is not the same as having simple indigestion.
Dairy is a great source of calcium, vitamin D, and other minerals and nutrients that are key for bone health. So, if your indigestion is caused by dairy, speak to your healthcare professional about how to ensure you still get the correct nutrients.
If you’re not lactose intolerant but milk and cheese seem to cause indigestion symptoms, you can try having low-lactose dairy products instead, such as yoghurt, kefir, or aged cheeses, and see how they affect your symptoms. Plant-based dairy alternatives, like fortified soy milk or milk made from rice, oat, coconut, or almond, are also available.
Finally, if you must eliminate dairy completely from your diet for whatever reason, make sure you get your calcium from somewhere else. Great sources of calcium include dark green leafy vegetables, dried beans and legumes.
6. Garlic and Onions
It’s not just spicy red peppers and chilies that can upset your tummy, but also mildly spicy vegetables like onions and garlic.
Onions can cause or worsen indigestion symptoms, particularly bloating and heartburn. Garlic can also cause stomach upset in some people. This may be because both garlic and onions contain fructan, a type of sugar that can be harder to absorb and digest.
When they’re not absorbed properly, fructans stay in the colon and ferment. Fructan molecules also draw more water into the intestine, causing symptoms of bloating and diarrhoea.
Too much garlic can also irritate the stomach lining and cause gas, diarrhoea or heartburn. Allicin, the active ingredient in garlic, has very strong properties and can alter your gut flora.
Instead of cooking with garlic and onions, try using the green part of spring onions or whole chives. Garlic-infused oils are also great ways to add flavour to your dishes, but make sure you toss away the garlic before using the oil.
7. Alcohol
Many people find that alcohol causes or worsens their indigestion symptoms. Alcohol creates excess stomach acid and interferes with normal digestion. In high amounts, alcohol can slow down digestion and the movement of food from your stomach to your small intestine. This can lead to bloating and gas.
If you do choose to drink alcohol, do so in moderation; follow your country’s guidelines and stick to the recommended amount.
8. Processed Foods
Processed and ultra-processed foods (such as canned foods, pizzas, burgers, fast foods and takeaways) can cause indigestion for several reasons. These foods are usually full of saturated fat, which, as we’ve seen, is harder to digest and moves slower through your intestines. The foods are also low in fibre and filled with sugars, sodium, and food additives, all of which may contribute to poor digestion.
Instead of processed foods, opt for fresh produce, particularly fruit and vegetables. Try following a Mediterranean diet to help reduce symptoms of indigestion. This diet is rich in olive oil and high-fibre foods like whole grains, vegetables, beans and pulses. It’s also low in meat or meat-based products.
If you can’t follow the Mediterranean diet strictly, aim for something similar. Eat more plant-based sources of protein and fibre, have more fresh fruit and vegetables, and eat less processed foods.
Managing Indigestion and Getting Relief
We’ve seen above what indigestion foods to avoid or remove from your diet to prevent or reduce symptoms.
But, it’s important to remember that not everyone is affected by these foods in the same way, and not everyone has the same trigger foods.
The best thing you can do is keep a food diary and track which foods cause your symptoms.
There are also other things you can try to manage your symptoms, such as:
- Eat smaller meals regularly throughout the day, rather than large meals only a couple of times a day.You can try having 3 main meals and 3–5 snacks per day.Eating slowly may also help.
- If you’re overweight, try to lose weight by staying physically active and eating a healthy, well-balanced diet.
- Engage in regular exercise. Aerobic exercise, in particular, may help ease indigestion.
- If you have acid reflux symptoms, keep your head and shoulders raised in bed at night; this position helps keep the food contents down and prevents stomach acid from rising up. You should also avoid lying down immediately after eating and eating 3-4 hours before going to bed.
- Speak to your pharmacist. They can recommend over-the-counter medication, including antacids and alginates (like Gaviscon), to help relieve your symptoms.Remember that these medications provide temporary relief only, and you should not use them in the long term. If your symptoms persist, see a healthcare professional.
In this article, we’ve seen what foods cause indigestion and what to replace them with. Most commonly, spicy foods, high-fat foods, fried foods, coffee, citrus fruits, carbonated beverages, and processed foods can upset the tummy. For some people, dairy, alcohol, garlic and onions are also triggers.
To manage or prevent indigestion, find out what foods affect you by keeping a diary. Limit or avoid these trigger foods and try lifestyle changes such as a healthier diet and regular exercise. You can also try over-the-counter medication like Gaviscon to ease your indigestion. If your symptoms persist or keep coming back despite your best efforts to manage the condition, see your healthcare professional.
