This post has been updated since it was originally published on February 3, 2022.
Bloating, indigestion, heartburn and other unpleasant and similar experiences are often caused by inhaling too much air when eating. Whether you’re talking while chewing or consuming food fast, swallowing air is easy to do and can impact the rest of your day negatively long after your meal. We spoke with doctors, dietitians, and nutritionists about one change to make while eating and other helpful tips to combat bloating and indigestion.
The most important change some can make to avoid bloating and indigestion is to “listen to their bodies and avoid foods or eating habits” that they notice cause them, notes Dr. Su-Nui Escobar, DCN, RDN, FAND, doctor in clinical nutrition and registered dietitian. “The reason is that bloating and indigestion have many causes,” adds Escobar, thus avoiding these uncomfortable symptoms “might require an individualized approach.” With that said, here are two generally helpful tips on how to avoid these symptoms during—and after—eating.
Tip #1— Slow Down When Eating For Better Digestion
We've all been there— you're starving and just sat down to eat something delicious and feel like you *can't wait.* In order to truly enjoy your food and allow digestion to happen healthily (and without any problems later on), nutritionist and personal trainer Isaac Robertson stresses the importance of eating slowly (or at a slower rate than you usually do if you often experience bloating and indigestion).
"One crucial variation that is needed in your lifestyle to evade bloating and indigestion is eating and drinking quickly," says Robertson, who says that slow eating of food and drinking of water will not allow air to accumulate in your stomach and gastrointestinal tract and "will keep you away from bloating." "Gulping the food and not letting digestion happen will lead you to problems like indigestion in the body," says Robertson.
Tip #2— Assess What Foods Might Be Triggering Indigestion
Health, wellness and weight loss expert Dr. Catherine Toomer says that determining if there is a connection between these painful symptoms of indigestion to specific food or beverages can help solve the problem. Toomer also recommends "keeping a food and symptom diary so see if a pattern emerges," then "eliminate the food connected to the symptoms" and see if it reduces.
As you may know, the most common culprits of bloating and indigestion are dairy, carbonated beverages, and sugar-free chewing gum. Escobar adds that the following daily changes can help most people—"minimizing or avoiding eating foods high in fat, sugar, and sodium," avoiding overeating, being aware of how "milk and milk products make you feel," exercising more and of course, eating slowly.
If your symptoms of indigestion persist in spite of food elimination, Toomer says to seek medical attention since "these symptoms can be associated with more serious conditions," such as heart disease.
