Constant Stomach Problems? Here Are the 10 Most-Overlooked Causes of Food Indigestion That Could Lead to Long-Term Gut Issues!

Gut and goodness go side by side. A happy gut is the secret to a great life! But let’s be honest: stress, pollution, and our own procrastination often push healthy habits to the back seat. And guess what? Common gut problems, being the uninvited guests they are, never miss a chance to come in without RSVP. The most frequent troublemaker? Indigestion.

Simply put, indigestion, or dyspepsia, is when your stomach decides to rebel after a meal. Bloating, acidity, discomfort, feeling this? Yep, that’s indigestion right there, ruining your vibe. But did you know that some surprisingly common food and lifestyle habits can silently lead to long-term gut issues?

That’s why today, we’re playing Sherlock Holmes—uncovering the hidden indigestion food causes (or clues!), decoding the food that causes indigestion, and helping you identify the common symptoms so that you can keep these gut villains as far away. Keep reading!

Table Of Contents 

1. What Is Indigestion, and What Is The Cause Of Food Indigestion?
2. What Foods Most Cause Indigestion?
3. What Are The Three Symptoms Of Indigestion?
4. Dietitian’s Recommendation
5. The Final say
6. FAQs
7. References 
    

What Is Indigestion, and What Is The Cause Of Food Indigestion?

For starters, indigestion is not actually a disease but rather a collection of symptoms that indicate problems in the digestive process. It can occur occasionally or become chronic, leading to persistent poor digestion symptoms and discomfort.

So, why does this happen? When you decide to overeat and binge on junk, like your favourite spicy Korean noodles or pop in a glass of soda for the fizz, there is a chance that your digestion system gets overwhelmed. What then? Your stomach stretches and produces more digestive juices, which can irritate the gut lining and lead to discomfort.

And suppose you have conditions like acid reflux or gastritis. In that case, it’s like an invitation for a buffet of symptoms because your stomach acid is trying to escape into areas it shouldn't, causing irritation and pain. 

That’s a bit about indigestion. Let’s now learn what the possible causes of food indigestion are so that you can identify them and take appropriate action to prevent them. 

1. Fatty and Fried Foods

It’s not a surprise that fried and fatty foods are among the worst foods for gut health. They are hard to digest and also increase the secretion of acid from the stomach. As a result? Stomach bloating, discomfort, and acid reflux. Cheese and butter are also high-fat dairy foods that can cause indigestion. 

If greasy food is consumed too often, then the digestive system may get bogged down. It’s better if you stick with grilled or baked foods and eat in smaller amounts to help in easy digestion. Cutting down on these foods prevents digestive discomfort.

2. Spicy Foods

Spicy foods contain compounds like capsaicin, which can irritate the stomach lining. For some people, consuming too many spicy dishes can lead to burning sensations, acid reflux, or bloating. Common spicy foods include hot peppers, curries, and chilli-based sauces. 

While spicy foods do not affect everyone the same way, those with sensitive stomachs may experience indigestion. If you find yourself having trouble eating spicy foods, attempt to consume less spicy foods and take a milder amount to ensure you do not have any digestion problems.

3. Acidic Foods and Beverages

Avoiding acidic foods and beverages is a must, as they increase stomach acid production, which leads to heartburn and indigestion. The main culprits are citrus fruits such as oranges, lemons, grapefruits, tomatoes, and tomato products. Carbonated beverages and coffee also exacerbate symptoms by irritating the stomach lining further. 

To avoid discomfort, try eating these foods in small amounts and pairing them with alkaline foods such as vegetables and whole grains. If foods that are acidic often cause indigestion, having a personalised balanced diet plan with less acidic foods may improve digestion.

4. Dairy Products

People who are lactose intolerant lack the enzyme lactase, which helps digest lactose in dairy products. As a result, consuming milk, cheese, or ice cream can cause bloating, gas, and stomach pain. Even if you are not fully lactose intolerant, excessive dairy intake may lead to discomfort. 

Lactose-free dairy options, plant-based milk, or probiotic-rich yoghurt can be gentler alternatives. If you suspect dairy is causing indigestion, try reducing your intake and observing if symptoms improve.

5. Excessive Caffeine and Alcohol

Caffeine and alcohol irritate the stomach lining and relax the lower oesophagal sphincter, enabling stomach acid to pass up into the oesophagus. This leads to acid reflux, heartburn, and indigestion. 

Coffee, tea, energy drinks, wine, beer, and liquor are usual culprits. Cutting down on caffeine and alcohol or eating while consuming them may reduce discomfort. Drinking plenty of water, having herbal teas, and routinely taking drinks to boost digestion, like fennel seed water, instead of caffeinated beverages, might also ease digestion and acid indigestion.

6. Processed and High-Sugar Foods

Processed foods contain artificial additives, preservatives, and added sugar, which can disrupt digestion. Excessive sugar intake can alter the balance of good gut bacteria, leading to bloating and gas. Some of the most common high-sugar foods are candy, sugary cereals, and soft drinks. Processed foods also do not contain fibre, which makes digestion harder. 

To prevent indigestion, choose whole, natural foods like fruits, vegetables, and whole grains. Limiting sugar consumption and opting for fresh, home-prepared meals instead of packaged foods can also promote improved digestive function.

7. Overeating and Eating Too Quickly

Consuming large meals or eating too rapidly can fill the stomach, leading to bloating and discomfort. When you eat too quickly, you tend to swallow more air, which can result in gas accumulation. Large meals expand the stomach and make it work harder to produce more acid, putting you at risk for indigestion. 

To avoid this, eat mindfully—chew slowly, eat slowly, and stop when satisfied, not full. Dividing meals into smaller, more frequent servings can also facilitate digestion.

8. Legumes and High-Fibre Foods

Legumes such as beans, lentils, and chickpeas are rich in fibre and may be hard to digest, producing gas and bloating. Certain vegetables, including cabbage, broccoli, and Brussels sprouts, also carry fibre that can be uncomfortable. Though fibre is good for the gut, eating too much at once may overwhelm the digestive system. 

Drinking plenty of water and gradually introducing fibre into your food can acclimate your body. Soaking legumes before preparing them and serving well-cooked vegetables can help digest them more easily.

9. Stress and Anxiety

The brain and gut are highly interconnected, and stress can be detrimental to digestion. Anxiety may cause tension in the muscles of the digestive tract, slowing digestion and producing symptoms such as bloating and discomfort. Stress over time can cause acid reflux and stomach cramps. 

Stress reduction through relaxation techniques, exercise, and meditation will improve digestion. Simple activities such as deep breathing, yoga, or walking outdoors can decrease stress and promote a healthier digestive system. You can also consider ToneOp Care’s 1-Year Transformation Plan, where you can learn stress management techniques from a naturopathy coach. 

Also Read: 15 Best Ways To Reduce Stress And Anxiety Quickly At Home 

10. Smoking

Smoking relaxes the lower oesophageal sphincter, which causes the stomach acid to move back into the oesophagus and cause indigestion and acid reflux. Smoking also lowers saliva production, which is important for food breakdown. Tobacco smoking also irritates the lining of the stomach and causes long-term digestive problems.

Smoking cessation can considerably improve digestion and overall well-being. If quitting is hard, having the support of a physician or the use of nicotine replacement therapies can reduce reliance and guard the gut.

Also Read: 8 Causes Of Heaviness In The Stomach With Treatments And 9 Prevention Tips! 

What Foods Most Cause Indigestion?

Indigestion happens when your stomach has trouble breaking down food, leading to discomfort, bloating, and acid reflux. The foods that most commonly cause indigestion include fatty and fried foods, spicy foods, and carbonated drinks. 

Fatty foods take longer to digest, forcing the stomach to produce more acid. Spicy foods, especially those with chilli or pepper, can irritate the stomach lining, leading to heartburn. Carbonated drinks release gas into the digestive system, causing bloating and pressure. 

Other culprits include caffeinated drinks (coffee, tea, and soda), which relax the valve between the stomach and oesophagus, allowing acid to rise, and alcohol, which can irritate the stomach lining and slow digestion. Eating large meals or eating too quickly can also overload the digestive system, making indigestion worse. Choosing smaller meals, avoiding trigger foods, and eating slowly can help prevent indigestion.

Also Read: Avoid These Ten Worst Foods For Acid Reflux & Digestive Discomfort Triggers! 

What Are The Three Symptoms Of Indigestion?

Indigestion, also called dyspepsia, causes discomfort in the upper stomach due to improper digestion. The three main symptoms are:

• Abdominal pain or discomfort – A burning or bloated feeling in the upper stomach, often after eating. This happens when stomach acid irritates the stomach lining.
   
• Heartburn (acid reflux) – A burning sensation in the chest that occurs when stomach acid moves up into the oesophagus.
   
• Bloating and gas – A feeling of fullness, tightness, or pressure in the stomach due to gas buildup.
   

Also Read: Ready to Say Goodbye to Gut Issues? Let's Uncover 6 Benefits of Gastro Health Supplements! 

Dietitian’s Recommendation

Eating large meals or too quickly overworks the stomach, increasing discomfort. Instead, choose small, balanced meals with fibre-rich foods like vegetables, whole grains, and lean proteins. Stay hydrated, eat mindfully, and avoid lying down right after eating to support smooth digestion and prevent indigestion.

Dt. Akshata Gandevikar

The Final say

And there you have it—the sneaky culprits behind indigestion finally exposed! From overeating to certain food that causes indigestion, your gut deserves better than daily discomfort. Ignoring these signs today can lead to indigestion, acidity and long-term gut troubles. So, listen to your stomach, make mindful food choices, and keep these indigestion food causes at bay. A happy gut means a happier you—because life’s too short for tummy troubles! 

FAQs

1. Are there home remedies for indigestion?

Yes, drinking warm water, ginger tea, or chamomile tea can soothe digestion. Eating small meals, chewing slowly, and avoiding lying down right after eating helps. A mix of baking soda and water can neutralise stomach acid. Walking after meals also promotes digestion and reduces bloating.

2. Can drinking water help indigestion?

Yes, water aids digestion by helping break down food and neutralising stomach acid. However, drinking too much water during meals can dilute digestive enzymes, slowing digestion. It’s best to sip water between meals rather than in large amounts while eating.

3. Can dairy cause indigestion?

Yes, lactose intolerance can cause indigestion, bloating, gas, and stomach pain after consuming dairy. If you experience discomfort after eating dairy, try lactose-free products or plant-based alternatives like almond or oat milk to see if symptoms improve.

References 

• https://www.webmd.com/heartburn-gerd/indigestion-overview 
• https://health.fmolhs.org/body/eating-well/what-foods-cause-heartburn-and-indigestion/ 
• https://www.avogel.co.uk/health/digestive-system/indigestion/causes/ 
• https://www.newlifenutrition.com.au/gut-and-bowel-health/what-causes-indigestion/
   

About ToneOp Care 

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