4 SIMPLE Indigestion Helpers

In Part 1 Post: Number 1 CAUSE of Indigestion we established that having the awareness that LOW stomach acid is the NUMBER 1 Cause of Indigestion means we can avoid the common mistake of reaching for antacids that will lower our stomach acid further.

“as many as 70 percent of people experience no benefit from taking antacids, and they actually make the underlying condition (low stomach acid) worse” (1)(bold- underline added)

Instead of temporary relief that worsens the number one cause of indigestion – (low stomach acid)– we can focus on easing the discomfort while helping to balance our stomach acid simultaneously.

Starting with Caraway (2)(3)(4)(5)

Caraway helps indigestion through its:

• Antispasmodic qualities reducing cramping, flatulence, and gas.
• Stimulatory action on digestive juices to secrete and support digestion.
• Anti-inflammatory properties calming an irritated GI tract.

Caraway Is A Seed (actually the ‘fruit’ of the plant) and Looks Like This:

The caraway plant is a member of the carrot family, Umbelliferae.

“Caraway seeds have been used to help reduce symptoms of dyspepsia (Indigestion) for hundreds of years. Now, scientific studies are beginning to back up this folk remedy. Several studies have found that consuming caraway may help reduce uncomfortable symptoms in the digestive tract.” (2)

“Caraway (Carum carvi L.) is grown for its seeds (botanically fruits) which are used in food, cosmetics, beverage and pharmaceutical industries” (3)

Caraway is SIMPLE to use.

Its small seeds can be :

• Sprinkled whole or ground onto your meats, stews, vegetables,…

• Brewed into tea.

• Oil (used sparingly) to drizzle or within a dressing.

I use Caraway frequently throughout the week. It has multiple supportive health properties and it tastes good!

Like Parsley I keep Caraway on my counter to help prompt me to use it.

I place the caraway seeds in a herb/salt grinder, so it is in my sight and at the ready.

Having Caraway in the grinder is a micro-decision that helps me incorporate its use regularly.

If I keep it tucked away in a spice rack, it’ll add enough resistance that I won’t bother getting it out to use, and honestly, I probably wouldn’t remember to begin with.

By knowing this about myself, I remove the extra step, and voilà, I find myself using it frequently.

Next:

Cabbage

Cabbage helps indigestion through its:

• Anti-inflammatory properties

The anti-inflammatory properties of Cabbage are very effective at soothing and reducing indigestion.

Studies show that Cabbage helps to reduce inflammation and it promotes healing of ulcers! (19)

The compound known as sulforaphane (20) is what:

• Aids in preventing irritation and inflammation in the digestive tract.
• Helps balance stomach acid levels.
• Reduces bloating and discomfort.
• Over time improves overall digestion.

New to Cabbage?

• Start slowly by having a small portion.
• Plan to use it regularly so you can slowly work up.

Cabbage is SIMPLE to make.

When having ‘festive’ meals where overindulging is likely, consider including a dish with cabbage.

Ways to have Cabbage:

• Sautéd.

• Steamed,

• Roasted.

• Boiled.

• Raw fermented (Sauerkraut)

Cabbage is Versatile and Yummy!!!

Cabbage is so easy that it’s often my go-to morning vegetable.

I boil strips of Cabbage along with another vegetable like Carrots and enjoy it with my source of protein.

It is bland, making it easy to pair with other vegetables.

My husband prefers sautéing Cabbage with slices of sweet potato.

I’m more likely to cut it into wedges and roast it for main meals.

I add ghee to all of the above along with a sprinkle of salt and caraway seeds!

Last but not least: properly fermented Sauerkraut.

As a condiment, especially with heavier meals, properly fermented sauerkraut is a fantastic digestive aid. The brand I happen to use is REAL PICKLES.

Now for Swedish Bitters.

There are many brands these days of specialty bitters for you to explore.

Below is the Swedish Bitter my husband uses here in the US.

Swedish Bitters

Swedish bitters have been used for centuries in Europe to help aid digestion and provide relief from digestive discomfort.

I experienced its soothing powers firsthand while living abroad.

I had such stomach distress, and my father-in-law was trying to convince me to drink a bitter.

I resisted, but my pain was so uncomfortable at one point that I decided to try it as a last resort.

The way I remember the experience is swallowing it quickly- grimacing at the taste but then intrigued at the warming sensation I felt.

A slow trickling of soothing warmth made its way down my GI tract.

In mere moments the excruciating pain subsided. I was astounded and thankful.

Lucky for me, I resolved the root causes of my digestive issues because, honestly, the bitters are too much for my tastebuds.

My husband, on the other hand, enjoys bitters very much.

Guess what ingredient is often used in Swedish Bitters – Caraway!

The Bitters include a variety of ingredients that combined have:

• Anti-inflammatory properties
• Stimulate digestion by increasing bile flow from the liver and improving the breakdown of food by the stomach.
• Are adaptogens that balance out stomach acid levels, helping reduce heartburn and acid reflux.
• Encourage your stomach to release more gastric juice. This can help with heartburn, cramping, and indigestion that has its root in the Number One Cause of Indigestion: Low stomach Acid

If Swedish Bitters work for your tastebuds and food tolerances, it is an excellent indigestion helper.

Each of these 3 food items help indigestion because they all have-

• Anti-inflammatory properties.
• Stimulate digestion by increasing gastric juices like enzymes, bile…
• Help balance stomach acid levels.

Indigestion Helper Number 2: A Smaller Plate

Use A Smaller Plate.

Research shows that the smaller plate visually interacts with our brain and cues our sense of satiety.

The signal that we are satisfied helps us avoid overeating. (10)

A smaller plate also creates a natural pause in our eating.

The extra moment it takes us to refill our plate may be just enough time for our brain to receive the signal that we don’t actually need a second helping.

How This Helps Indigestion

Eating less at one sitting helps indigestion because overeating promotes low stomach acid, (11) the most common cause of indigestion.

Receiving the signal we are satisfied and eating less helps us to avoid overfilling our stomach.

When we overfill our stomach, and there is not enough acid to get digestion going, pressure can build, and our upper valve can weaken. ( picture below)

This scenario can create enough pressure that acid from our stomach can squeeze upward into our esophagus.

We walk through how low stomach acid creates indigestion in this past post.

Now for indigestion helper number three.

Indigestion Helper Number 3:

Take a DEEP – Breath and Slowly Exhale.

Take a moment to breathe slowly and deeply.

A slow deep breath does a few things. TO start it:

• primes your digestion by allowing time for the smell of your food to stimulate digestive enzymes in your mouth.

“When you see or smell food, your brain sends a signal that causes your salivary glands to “make your mouth water” to prepare you to eat.” (7)

“Saliva has an enzyme called amylase breaks down starches (complex carbohydrates) into sugars, which your body can more easily absorb. Saliva also contains an enzyme called lingual lipase, which breaks down fats.” (8)

Even one single SLOW DEEP breath can:

• help relax our body enough to
• prompt our nervous system to come down a notch.

Bringing the stress level down a notch improves digestion.

How Taking A Deep Breath Works So Well.

Last But Not Least of The 4 Indigestion Helpers: Walking.

Back to my father-in-law for a moment.

When we would stay at his home, immediately after the meal, he would say:

“Nach dem Essen sollte man sich ausruhen oder besser noch tausend Schritte tun.“ (“After eating you should rest or better yet take a thousand steps.”)

We would all head out the front door, walk to the park for an after meal stroll.

When I looked it up, I learned this phrase was not a Heinrich original, but it was a centuries-old idea that a “digestion walk” was important after eating meals.

Science supports that walking post meal contributes to better digestion. (14) (15) And is helpful for indigestion.

You do not need to ‘go for a walk‘ simply walking around the house will do the trick.

There’s a multitude of benefits walking for a few minutes post meal offers the body like: (16)

• Blood sugar control
• Better use of body fat
• Improved Gastro hormone regulation

How does walking a few minutes post meal help indigestion?

“research has found that walking helps speed up the time it takes food to move from the stomach into the small intestines. This could help improve satiety after eating. There’s also evidence that links this type of faster digestion with lower rates of heartburn and other reflux symptoms.” (21)

2 Extra Well Known Indigestion Helpers

Wrapping up with a quick mention of two additional suggestions for chronic indigestion sufferers.:

• Finish eating 3 hours before bed time as it is associated with a sevenfold increase of indigestion/reflux. (17)
• Avoid your bio-individual food triggers. (18).