Indigestion

Also see HEARTBURN

*Sudden severe "indigestion" in someone who has previously been symptom-free should always be investigated professionally for a possible underlying heart condition. 
**Chronic indigestion can also be a sign of peptic ulcers, gall bladder disorders, liver problems, or cancer; expert diagnosis is essential.

Foods to Eat More Of: 

• Fruits: apricots, bananas, lemons, kiwi, mangoes, melons, papayas, pineapple
• Vegetables: artichokes, arugula, cabbage, collard greens, kale, romaine lettuce, spinach, squash, sweet potatoes, watercress
• Red Seaweed/Algae (laver and carrageen).
• Almonds, barley, apple cider vinegar, flax seeds, brown rice, yogurt (daily)
• Cilantro, cinnamon, ginger, turmeric, cumin

Foods to Avoid or Minimize: 

• Alcohol, coffee, excessive salt/sugar & soda
• Red meat & dairy products (except yogurt)
• Artificial additives, refined foods & fried foods
• Eating fruit immediately after a meal (try to wait at least an hour)

Essential Oils:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.

• Ginger, spikenard, peppermint, lavender, laurus nobilis (bottom of feet, stomach).

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.

• Aniseed, calendula, cardamom, cayenne, cilantro/coriander, cinnamon, dandelion root, dill, fennel, German chamomile, ginger, lemon balm, meadowsweet, slippery elm, nutmeg, parsley, peppermint, raspberry, rosemary, slippery elm bark powder, star anise, turmeric, yarrow, yellow dock
• If using the above herbs in tea, try to drink in between meals (instead of during)
• Tea Blend: 2 parts chamomile flowers, 2 parts lemon balm herb, 1 part lavender flowers (1-2 teaspoons of dried mixed herbs per cup of boiling water, infuse for 5 minutes, strain and drink). 
• Elevate head and legs when sleeping.
• Slippery Elm and marsh mallow, either combined in capsules or mixed as powders with a little water to form a paste, make a useful remedy and are safe to take during pregnancy. 
• Take vinegar and/or garlic mixed with 2 Tablespoons water before bed. 
• Mix 1 teaspoon honey and 1 teaspoon apple cider vinegar in glass of warm water and drink it 30 minutes before you eat. 
• Put 1 teaspoon caraway seeds in a cup of hot water, let it cool and drink it. 

Yoga Therapy:

• Yoga for Heartburn & Indigestion (15 minutes - Christina D'Arrigo Yoga - ChriskaYoga)
• Yoga For Acid Reflux (13 minutes - Yoga with Adriene)

Mind-Body Connection:​​

• Can represent anxiety or fear over an upcoming or recently completed event. 

Recipes-Food Medicine:​​
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways.  Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).
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Smoothies/Beverages

• Banana-Blueberry Smoothie (GF)
• Detox Smoothie (V, GF)
• Green Smoothie (GF)
• Herbal Mango Smoothie (V, GF)
• Kiwi-Pineapple Smoothie (GF)
• Mango Lassi (GF)
• Mango Matcha Smoothie (GF)
• Mango Pineapple Smoothie (V, GF)
• Mango-Banana Smoothie (GF)
• Mega-Greens Smoothie (GF)
• Pineapple Kale Smoothie (V, GF)
• Pineapple Mint Smoothie (V, GF)
• Sunrise Smoothie (V, GF)
  
  

Meals:

• Broth (Veggie/Chicken/Beef) - (V, GF)
• Buddha Bowl (V, GF)
• Edamame Rice Bowl (V)
• Healthy Mac & Cheese (V)
• Spiced Lentil Soup (V, GF)
  
  

Sides & Salads:

• Asian Cabbage Salad (V, GF)
• Avocado Cilantro Lime Rice (V, GF)
• Brown Rice Pilaf with Saffron and Ginger (V, GF)
• Butternut Squash Risotto (V, GF)
• Caraway Brussels Sprouts (V, GF)
• Double Mashed Potatoes (GF)
• Irish Potatoes (Colcannon) - (GF)
• Kale Salad with Sesame Dressing (V, GF)
• Spinach & Strawberry Salad (V)