Five simple indigestion remedies…
Indigestion happens to everyone: a heavy meal, moving too fast, stress, or a questionable late-night snack. It can leave you bloated, achy, and downright uncomfortable. Here are five simple, practical remedies drawn from Western herbal medicine, yoga, and the food-as-medicine approach to help settle your tummy and bring relief—no fuss required.
Sip soothing herbal tea
Why it helps: Certain herbs relax the digestive tract, reduce spasms, and ease bloating.
Try: A warm cup of ginger tea for nausea and digestion, peppermint for cramping and gas (avoid peppermint if you have reflux), or chamomile for gentle calming and anti-inflammatory effects.
How to use: Steep fresh grated ginger or a herbal tea bag in hot water for 5–10 minutes. Sip slowly after meals or at the first sign of discomfort.
2. Use carminative herbs and spices in food
Why it helps: Carminative herbs and spices support digestion by promoting healthy enzyme activity and helping to release trapped gas.
Try: Fresh ginger, fennel seeds, dill, caraway, coriander, and turmeric. In Western herbal tradition, fennel and dill are commonly used for bloating and colic.
How to use: Add a pinch of fennel or cumin to soups and stews, chew a few roasted fennel seeds after a meal, or include grated ginger in dressings, stir-fries, and smoothies.
3. Practice a few gentle yoga poses
Why it helps: Movement aids digestion by stimulating peristalsis (intestinal motility), releasing gas, and reducing stress that can exacerbate symptoms.
Try: Wind-Relieving Pose (Pavanamuktasana), gentle twists (seated or supine), Child’s Pose for relaxation, and Cat-Cow to mobilize the abdomen.
How to use: Hold each pose for 30–60 seconds, breathing slowly and deeply. Focus on exhaling fully during twists and the Wind-Relieving Pose to encourage release of trapped gas.
4. Use digestive bitters
Why it helps: Bitters stimulate digestive secretions—saliva, gastric juices, bile—so your body breaks down food more effectively. Western herbalists often use gentian, dandelion root, or artichoke for this purpose.
Try: A few drops of a herbal bitters tincture in water or a small sip before meals. Dandelion can also support liver function and bile flow.
How to use: Take bitters 5–10 minutes before eating (follow product dosing). If you have low stomach acid, bitters can be especially helpful; if you’re already on strong acid-suppressing medication, check with a clinician first.
5. Shift your plate and eating habits
Why it helps: What and how you eat strongly affect digestion. Some simple food-as-medicine strategies reduce load and irritation.
Try:
Eat smaller, slower meals to avoid overfilling the stomach.
Favour cooked, easily digested foods (soups, stews, steamed vegetables) when your digestion feels weak.
Include bitter greens (like rocket or dandelion greens) or a small vinegar-based dressing before or with meals to gently stimulate digestion.
Avoid heavy fried foods, excessive caffeine, and carbonated drinks when prone to indigestion.
How to use: Make one or two of these adjustments at a time—e.g., start meals with a small bitter salad or swap a late-night burger for a warm bowl of broth-based soup.
Quick safety notes
If you have severe, persistent, or unexplained symptoms (weight loss, vomiting, blood in stool, difficulty swallowing, or intense chest pain), seek medical care promptly.
Peppermint can worsen reflux for some people. Bitters and certain herbs may interact with medications or be contraindicated in pregnancy—check with a healthcare provider if you’re unsure.
Start small: introduce one herb or practice at a time so you can assess how your body responds.
A simple routine to try today
After a slightly heavy meal: chew one teaspoon of roasted fennel seeds, sip warm ginger tea, rest in Child’s Pose for a few minutes, or take a short walk. If you’re often uncomfortable after meals, try a small dose of bitters before eating for a week and notice the difference.
Indigestion is often manageable with a few thoughtful, gentle changes. Mixing food-as-medicine, a touch of herbal wisdom, and simple movement can get you back to feeling lighter and more comfortable—usually without the need for complex remedies.