Indigestion and heartburn

Self-help tips

Changes to your diet and lifestyle may be enough to control indigestion, particularly if the symptoms are mild. Your GP or midwife may suggest some of the following ideas which, in many cases, should be enough to ease your symptoms.

Stop smoking and drinking

The chemicals you inhale when smoking can contribute to your indigestion by causing the ring of muscle at the lower end of your oesophagus to relax. This allows stomach acid to leak back up into your oesophagus more easily (known as 'acid reflux'). Drinking alcohol can also contribute to the symptoms of indigestion.

Read more about smoking and alcohol.

Change your eating habits

You may be able to control your indigestion by making changes to the way you eat. For example:

  • eat smaller meals more frequently, rather than larger meals three times a day
  • avoid eating within three hours of going to bed at night
  • sit up straight when you eat to take the pressure off your stomach.

Drinking a glass of milk may also relieve the symptoms of heartburn.

Avoid triggers

You may find that your indigestion is made worse by certain triggers, such as drinking fruit juice, eating chocolate or bending over. Make a note of particular foods, drinks or activities that seem to make your indigestion worse and avoid them where possible. This may mean eating less rich, spicy and fatty foods, and cutting down on caffeine.

Prop your head up

When you go to bed, use a couple of pillows to prop your head and shoulders up, or raise the head of your bed by a few inches by putting something underneath. The slight slope should help prevent stomach acid from moving up into your oesophagus while you sleep.

Medicines

Speak to your GP if you are taking medication for another condition, such as antidepressants or non-steroidal anti-inflammatory drugs (NSAIDs), and think it may be contributing to your indigestion. Your GP may be able to prescribe an alternative.

You should never stop taking a prescribed medication unless you are advised to do so by your GP or qualified healthcare professional responsible for your care.