Blog article
Indigestion relief: What works, what doesn’t, and when to see a doctor
Indigestion - also called dyspepsia - is the term for that uncomfortable, bloated feeling we get after eating something that didn’t sit quite right.
Maybe it was that extra slice of pizza, or a coffee on an empty stomach. It happens. But when indigestion becomes more frequent – or more uncomfortable – it’s worth understanding what’s going on.
In this blog, we break down what indigestion feels like, what causes it, what to eat (and avoid), and when it’s time to chat to your doctor.
What does indigestion feel like?
Indigestion is a general term for discomfort in your upper abdomen. It can feel different from person to person, but common symptoms include:1,7,12
- Bloating or feeling uncomfortably full after eating
- Upper stomach pain or burning
- Nausea or queasiness
- Excess burping or gas
- A sour or bitter taste in your mouth
- Mild heartburn or regurgitation
While it’s usually harmless, indigestion can be annoying and uncomfortable – especially if it keeps coming back.
What causes indigestion?
Indigestion can be triggered by a number of things, including:1,2,3,4,5,6,7,8
- Eating too much or too quickly
- Eating a large meal and then doing something physical, like lifting or bending
- Fatty, greasy or spicy foods
- Caffeine, alcohol, or fizzy drinks
- Smoking
- Stress or anxiety
- Certain medications, such as anti-inflammatories
- Digestive conditions, such as acid reflux, gastritis, IBS or lactose intolerance
The connection between indigestion and lactose intolerance
If you find that dairy products trigger bloating, stomach cramps or nausea, lactose intolerance might be part of the problem. While lactose intolerance doesn’t directly cause indigestion or acid reflux, the digestive symptoms it creates – like gas and abdominal discomfort – can sometimes make reflux worse.8
Some types of dairy, especially high-fat ones, may also trigger reflux in people without lactose issues. If you’re not sure, it may help to keep a food diary or speak with your GP about trying a lactose-free diet or having a breath test to confirm.8
What is the difference between heartburn and indigestion?
Although they’re often used interchangeably, and can occur at the same time, heartburn and indigestion are not the same thing:9
- Indigestion typically causes bloating, discomfort, or pain in your upper stomach – especially after eating.
- Heartburn, on the other hand, is a burning feeling in your chest or throat caused by stomach acid flowing back into your oesophagus (acid reflux).
Both can be triggered by similar things – like big meals, alcohol or stress – but they affect different parts of your digestive system and may need different treatments.9
What to eat (and avoid) when you’ve got indigestion
Certain foods are easier on the stomach than others – especially when you're already feeling a bit off. Foods gentle on digestion include:10
- Plain toast, oats or rice
- Bananas, apples, and melons
- Boiled or baked root vegetables like carrots or sweet potato
- Herbal teas like ginger or chamomile
- Non-fat dairy like low-fat yoghurt (avoid full cream milk if you get reflux)
Foods that can make indigestion worse include:10
- Spicy or fatty meals
- Acidic foods like tomatoes or citrus
- Caffeine, alcohol, soft drinks
- Chocolate or rich desserts
Does milk help with indigestion?
Maybe in the short term – but high-fat milk can stimulate more acid production. Low-fat options are less likely to aggravate symptoms.10
Does green tea help with indigestion?
Green tea may help some people, but its caffeine content can irritate sensitive stomachs. Caffeine-free herbal teas are often a safer choice.11
Treatments for indigestion
Most cases of indigestion can be managed at home. Here’s what may help:12
- Eat smaller, more frequent meals
- Avoid your trigger foods (common culprits include caffeine, alcohol, spicy foods, chocolate and peppermint)
- Stay upright during and after eating – don’t lie down straight after a meal
- Quit smoking
- Lose excess weight
- Raise the head of your bed if symptoms occur at night
If lifestyle changes don’t help, your doctor may recommend medications like antacids, H2 blockers or proton pump inhibitors (PPIs) to reduce stomach acid. PPIs are usually prescribed short term and should be taken before meals for best results.12
Thinking about a gastroscopy?
When indigestion drags on, it’s understandable to think that booking in for a gastroscopy (endoscopy) might be the safest move. But evidence shows it’s not always the best first step.
For most people under 55, indigestion is uncomfortable but harmless – and rarely signals anything serious. In fact, a major review found that 70–80% of people who had tests for indigestion had no concerning findings.13
While a gastroscopy can be helpful in some cases, it still carries risks – like sedation reactions, bleeding or, in rare instances, infection or a small tear in the digestive tract.14 That’s why it’s best reserved for when certain warning signs are present.
That said, indigestion combined with other symptoms can be a sign that something more serious is going on. You should see your GP if you notice:14
- Ongoing upper abdominal pain
- Pain or difficulty swallowing
- Frequent vomiting (or vomiting blood)
- Unexplained weight loss or loss of appetite
- Chronic diarrhoea
- Signs of internal bleeding (e.g., black stools)
- Unexplained anaemia (low iron levels)
- Pre-existing conditions that increase cancer risk
Your GP can help work out what’s going on and whether further tests are needed.
How HBF can help
If you do need a gastroscopy, HBF is here to help. Log in to myHBF or call 133423 to check your level of cover and find a specialist using our Find a Provider tool.
