According to the National Health Administration's statistics, indigestion is the second most common reason for medical visits among Taiwanese citizens, ranking just behind the common cold. A survey conducted by Taipei Veterans General Hospital among health check-up participants revealed that the prevalence of indigestion reached 23.8%, meaning that approximately one in four individuals is affected.
Symptoms and Causes of Indigestion
Indigestion can occur due to the consumption of unclean or spoiled food or poor eating habits, such as irregular meals, overeating, or consuming irritating foods (like alcohol or spicy dishes). Common symptoms include:
- Nausea, heartburn, vomiting
- Constipation, loss of appetite
- Upper abdominal bloating, belching
- Sleep disturbances
Additionally, excessive stress, anxiety, nervousness, or depression can also trigger indigestion.
Indigestion is a common health problem. (Image/Provided by Heho)
5 Dietary Adjustments to Improve Indigestion
- Increase intake of fiber-rich whole grains
Fiber-rich whole grains promote intestinal movement, aiding digestion and reducing bloating and belching. Examples include oats, brown rice, and whole wheat bread. - Eat plenty of vegetables rich in vitamins and fiber
Since indigestion can cause constipation, consuming vegetables such as carrots, celery, tomatoes, and spinach can help improve bowel movements. - Consume moderate amounts of meat, choosing easily digestible options
While protein is still necessary, choose easy-to-digest meats and dairy products like fish, skinless chicken, and avoid high-fat or high-calcium foods. - Opt for easily digestible staple foods
Wheat-based foods such as noodles, steamed buns, and whole wheat toast are recommended. Eating slowly and chewing thoroughly can also reduce the burden on your digestive system. - Consume moderate amounts of warm-natured fruits
Avoid extremely cold or excessively warm fruits. Instead, opt for apples, grapes, sugarcane, guava, pineapple, and papaya, which contain digestive enzymes that support digestion and help relieve constipation.
Bananas can help relieve bloating. (Image/Provided by Heho)
Adjust Your Diet to Avoid Indigestion
Most cases of indigestion are not linked to major organ issues, but persistent discomfort can affect daily life and work. By improving dietary habits and managing stress, symptoms can be effectively alleviated and digestive health enhanced. If symptoms persist, seeking medical advice from a professional is recommended.
