How To Avoid Heartburn Naturally

Heartburn and indigestion make millions of people miserable. Thankfully simple changes in the foods you eat can provide relief. Overconsumption of rich foods during the holidays can lead to a painful January, so in the interest of digestive health this week we'll share a few tips for relieving heartburn, or just avoiding in the first place.

(Photo credit: moofbong)

A number of foods can trigger heartburn or indigestion by relaxing the band of muscles at the end of your esophagus so it can't keep out stomach acid. By avoiding spicy foods with black pepper or chili powder, garlic and raw onions, acidic or citrus foods like tomatoes, oranges, and grapefruit, fried or fatty foods, alcohol or anything with caffeine such as coffee, tea, soft drinks, heartburn and indigestion can be greatly lessened or avoided. (Be aware that many food sensitivities and allergies can cause heartburn, so it may be helpful to keep a food diary if you experience heartburn often, and if you notice you regularly get heartburn after consuming a certain food, you should avoid it, even if it does not appear in the list above.)

For overall healthy digestion and to minimize acid reflux, make sure you get plenty of fiber from a variety of vegetables, non-citrus fruits, and whole grains. Drink enough fluids to help your body absorb important nutrients and lubricate food waste, and use low-fat methods when cooking. Try drinking herbal chamomile tea after dinner or before bedtime, as it’s believed to have a calming effect on the stomach.

Smaller but more frequent meals can also help decrease heartburn and indigestion episodes. Be sure to eat your meals and snacks in a calm, relaxed atmosphere where there’s little if any noise or distractions. Wear properly fitting clothing that isn’t tight in the waist and abdominal area, and don’t lie down immediately after eating a meal. I know for me, heartburn always seems to occur at the end of the day after wearing a tight belt or pants that cut in at my waist all day. Also I seem to suffer heartburn if I let myself get too hungry, or go too long without eating, so these tips are especially helpful if your experience is like mine.

Citrus fruits can trigger heartburn.(Photo credit: Wikipedia)

Make your morning meal oatmeal. It’s high in fiber, low in saturated fat and cholesterol and when combined with whole milk, gives you a calcium-charged boost to your day. By adding blueberries or raisins you’ll be adding some extra iron and potassium into the mix for a well-balanced meal. (Note: Some people are sensitive to grains, and eating oatmeal may in fact increase heartburn occurrence. If you notice you have heartburn after eating oatmeal, try cutting it out for a week or so, and see if symptoms go away - then you'll know it's one food you should avoid.)

You can't beat turkey if you want a lean, nutrient-packed protein source that'll be easy on your stomach. Turkey is high in niacin, which helps lower cholesterol levels in the blood. Chicken is also a terrific low-fat source of protein. Both are easy to cook either indoors or out.

Apples and grapes are low in saturated fat, cholesterol, and sodium, and are a great non-citrus fruit choice for vitamin C and fiber, without irritating your stomach. Taking a digestive enzyme supplement with meals can also help your body absorb nutrients, while avoiding heartburn symptoms.

Following these simple food and eating tips can help you reduce your instances of heartburn, and keep your tummy healthy and comfortable.

Natural Herbs to Cure Indigestion

Indigestion can ruin a good day. It often pops up unexpectedly and usually at the worst times. Over the counter remedies don’t always help. Worse, they often put harmful chemicals into your body, and cause your digestive system to work even harder, which can lead to more problems down the road. If you suffer from occasional or chronic indigestion you can use natural herbs to find relief. Try some of these tried-and-true remedies.

Image via Wikipedia#1 Peppermint. Peppermint has long been used to cure stomach illness. It quells nausea, and can also help soothe indigestion. You can utilize peppermint in a number of ways. Often simply inhaling peppermint oil can help calm an upset stomach. You can also drink peppermint tea. If you have peppermint oil on hand you can place a drop of oil in a glass of water. Drink the water to help with indigestion.

Make your own indigestion tea by combining 1/3 tsp. dried peppermint leaves, 1/3 tsp. chamomile and 1/3 tsp. peeled and grated ginger into a tea ball. Bring water to a boil, drop ball into hot water and steep tea for ten to twelve minutes.

#2 Ginger. Second to peppermint, ginger is another common indigestion cure. Simply chewing on a small piece of candied, pickled or raw ginger can help soothe an upset stomach. You can also add ginger juice to boiling water. Add a little honey and drink it as an indigestion tea.

#3 Anise. Anise, which tastes a lot like black licorice, helps cure indigestion. The most basic preparation requires you to crush one to two teaspoons of seeds and steep for ten minutes in boiling water. Use a tea ball or bag to avoid having to strain the seeds from the water. You can also chew on a few seeds, which freshens breath as well as aiding digestion.

Image via Wikipedia#4 Parsley. Parsley is often eaten after a meal to help squelch bad breath. You can also use it to ease indigestion. You can chew on few leaves after a meal. Or you can juice a bunch of parsley and drink the juice, or add it to a smoothie.

#5 Cinnamon. Cinnamon has been commonly used to aid digestion. It aids in liver function and helps boost metabolism. It also helps indigestion. Instead of taking a teaspoon of dried cinnamon orally, consider taking capsules. A teaspoon of dried cinnamon can be very difficult to consume. It doesn’t taste too good in such large quantities.

Finally, consider drinking a warm glass of water with lemon when you’re suffering from indigestion. Green apples, fennel, dandelion, and chamomile can all be used to cure indigestion too.

Indigestion is a common ailment. It’s often the result of eating foods that aren’t good for you. However, healthy foods can cause it too. Instead of running to the pharmacy, consider opening up your refrigerator or spice cabinet. You probably have a great natural cure already in your home.

Note: If you are having severe stomach pain, cramps, nausea or other issues that continue, see a doctor promptly before trying any of these remedies above.