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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, cardamom

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, bergamot, 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).
​

Smoothies/Beverages
  • Banana-Blueberry Smoothie (GF)
  • Detox Smoothie (V, GF)
  • Golden Milk (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)
  • Soothing Elixir (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)
  • Asian Cole Slaw (V)
  • 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)
  • Mashed Sweet Potatoes (V, GF)
  • Smoked Almonds (V, GF)
  • Spinach & Strawberry Salad (V)
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