Indigestion
Pain or discomfort in the stomach associated with difficulty in digesting food.
*Also see HEARTBURN
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
MIND-BODY CONNECTION
RECIPES/FOOD MEDICINE
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.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
*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
- Alfalfa Grass, Agar (sea vegetable)
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
- Ginger, spikenard, peppermint, lavender, laurus nobilis (bottom of feet, stomach).
NATURAL/HERBAL
- Aniseed, bergamot, calendula, cardamom, cayenne, cilantro/coriander, cinnamon, dandelion, dill, fennel, German chamomile, ginger, lemon balm, licorice, meadowsweet, slippery elm, nutmeg, parsley, peppermint, raspberry, rosemary, slippery elm bark powder, spikenard, 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.
- Add 1 tablespoon honey and 1 tablespoon vinegar to a glass of very warm water and drink.
- Yarrow Tea: Cover 1/4 cup fresh (or 1/2-1 Tablespoon dried) herb with boiling water. Let steep for 5-15 minutes. Strain & drink. Sweeten with honey if desired.
- Juice any of the following and drink daily: celery, spinach, rhubarb (omit if you have rheumatism, gout, arthritis, stones), cranberry, lemon
- Abiesnigra (homeopathic)
YOGA / MEDITATION 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
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.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Banana-Blueberry Smoothie GF VT
- Detox Smoothie LC GF VG VT
- Golden Milk LC GF VG VT
- Green Smoothie LC GF VT
- Herbal Mango Smoothie LC GF VG VT
- Kiwi-Pineapple Smoothie GF VT
- Mango Lassi GF VT
- Mango Matcha Smoothie GF VT
- Mango Pineapple Smoothie LC GF VG VT
- Mango-Banana Smoothie GF VT
- Mega-Greens Smoothie GF VT
- Pineapple Kale Smoothie GF VG VT
- Pineapple Mint Smoothie LC GF VG VT
- Soothing Elixir LC GF VG VT
- Sunrise Smoothie LC GF VG VT
MEALS
- Buddha Bowl GF VG VT
- Chicken Bone Broth LC GF
- Edamame Rice Bowl LC GF VG VT
- Spiced Lentil Soup LC GF VG VT
- Vegan Mac & Cheese LC VG VT
- Vegetable Broth LC GF VG VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Asian Cole Slaw LC VG VT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Butternut Squash Risotto GF VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Double Mashed Potatoes LC GF VG VT
- Fried Cabbage LC GF VG VT KT
- Irish Potatoes (Colcannon) LC GF VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Mashed Sweet Potatoes LC GF VG VT
- Miso Slaw LC GF VG VT
- Pilau Rice LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Butternut Squash LC GF VG VT
- Roasted Chipotle Sweet Potatoes LC GF VG VT
- Roasted Sweet Potatoes LC GF VG VT
- Sauteed Spinach LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Spinach & Strawberry Salad LC GF VG VT
- Warm Red Cabbage Salad LC GF VG VT