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Food that Does Not Cause Indigestion

Food that Does Not Cause Indigestion Food that Does Not Cause Indigestion Food that Does Not Cause Indigestion

Indigestion, also called dyspepsia, refers to a vague sensation of discomfort in your abdominal area. You may also experience heartburn, uncomfortable fullness, bloating, nausea and/or or belching. Indigestion is common and typically harmless and may stem from eating too fast, overeating, certain foods and beverages and emotional conditions, such as depression or anxiety. In addition to managing stress and slowing your eating pace, certain foods may help reduce your symptoms.

Lean Meats and Fish

Lean meats and fish provide valuable amounts of protein and nutrients, such as iron, B vitamins and zinc. Since high-fat, greasy foods can trigger or exacerbate indigestion, choosing lean protein sources over fatty meats may improve your symptoms. Meats particularly low in fat include skinless chicken and turkey breasts, extra-lean ground beef, turkey or chicken, round and chuck steak and lean pork. Most white fish, including tilapia, cod, haddock, grouper and water-packed tuna, are also low in fat. When preparing meats and fish, use low-fat cooking methods, such as baking, broiling and grilling with light amounts of olive oil or nonstick cooking spray, for heightened benefits.

Fatty Fish

Fatty fish, though relatively high in fat, contain a healthy type of fat known as omega-3 fatty acids. Omega-3 fats may help alleviate inflammation, which may contribute to indigestion, particularly if you have pancreatitis -- inflammation of the pancreas, or gastritis -- inflammation of the stomach. Fish particularly rich in omega-3 fats include salmon, albacore tuna, flounder, lake trout, sardines, halibut and mackerel. As with meats and lean fish, prepare fatty fish using low-fat cooking techniques for best results.

Fruits and Vegetables

Fruits and vegetables are prime sources of antioxidants -- nutrients that support your body's ability to defend itself from infections and diseases, some of which may contribute to inflammation and indigestion. Fruits and vegetables also provide nutritious alternatives to greasy snack foods, such as potato chips, french fries, nachos and onion rings. Fiber and water-rich foods, fresh fruits and vegetables promote satiation, which may prevent overeating. Incorporate a variety of colorful fruits and vegetables into your meals and snacks routinely for maximum benefits.

Fruits and vegetables particularly rich in antioxidants and fiber include berries, citrus fruits, apples, tomatoes, broccoli, brussels sprouts, leafy greens, baked potatoes -- with skin, sweet potatoes and winter squash. When preparing or ordering potatoes at restaurants, avoid high-fat toppings, such as butter, sour cream, cheese and bacon. If fiber-rich foods worsen your symptoms, opt for lower-fiber fruits and vegetables, such as canned pears and peaches, bananas, cucumbers, iceberg lettuce and peeled baked potatoes.

Starches

Starches, such as breads, pasta and cereals, provide rich amounts of glucose -- your body's primary energy source. Whole-grain starches, such as 100 percent whole-grain breads, steel-cut oatmeal and wild rice, enhance fullness, sustained energy, digestive function and nutritional wellness. If fiber-rich foods do not worsen your symptoms, opt for whole-grain starches most often. Whole grains may also help you manage your weight, which is an important means of preventing indigestion. If high-fiber foods do exacerbate your symptoms, select lower-fiber options, such as white rice, enriched pasta and white whole wheat bread.

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