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Indigestion is a common problem, often occurring after people eat too much and leading to symptoms such as bloating, heartburn, acid reflux and nausea. A lack of physical activity can also contribute to the problem.
"Meals are meant to be a social affair for all the family, so don't gulp your meal down, and make time for conversation," says Alison Wyndham, a complementary health practitioner and owner of the Wyndham Centres.
The reason? "If you eat slowly and chew your food, you will feel more satiated and less likely to go for seconds. Digestion starts in your mouth, so give the digestive process a chance to start," she adds. Stay seated for at least 20 minutes after eating, too, as sitting helps to relax your digestion system, preventing bloating and excess gas.
Other tips include:
Similarly to fizzy drinks, eating too many beans, legumes, cabbage, asparagus, sprouts, onions and artichokes can all encourage the production of intestinal gas and cause bloating. But that doesn't mean you should avoid these tasty veggies, which are a good source of fibre and micronutrients; just limit your intake.
If indigestion, bloating, trapped wind, constipation or other symptoms do strike after a meal, don't worry. There are a variety of natural remedies, including supplements and traditional herbal medicines, that can help.
"In a healthy colon, there are billions of beneficial bacteria that can help to keep the proper pH of the colon and therefore prevent any 'bad' bacteria from overgrowing," explains Alison.
"These 'friendly' bacteria are also important because, not only can they help keep the immune system healthy, they also synthesise many important vitamins in the digestive tract, including Vitamin K and some of the B vitamins," Alison says.
"This traditional herbal medicine is a great supplement for helping the liver to detox and regenerate," says Alison. "Milk thistle is also used to relieve the symptoms associated with over-indulgence of food and drink, so at a time when we know we'll eat and drink more than usual, it's worth taking," she says.
Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn’t possible, supplements can help. This article isn’t intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.