Several foods can ease indigestion by calming the stomach, speeding up digestion, or neutralizing excess acid. Ginger, bananas, oatmeal, lean fish, and fermented foods like yogurt all have evidence behind them. But what you eat is only part of the equation: how often you eat and how much you put on your plate matter just as much.
Ginger
Ginger is one of the most studied foods for digestive relief. In a randomized, double-blind trial of healthy volunteers, 1,200 mg of ginger (about half a teaspoon of ground ginger) cut the time it took the stomach to empty by roughly half, from about 27 minutes down to 13 minutes. It also increased the rate of stomach contractions, which helps move food along instead of letting it sit and cause that heavy, bloated feeling.
You can get ginger through fresh ginger tea (steep a few thin slices in hot water for 5 to 10 minutes), grated fresh ginger added to meals, or ginger chews. Capsules are available too, though whole-food forms give you more control over how much you’re taking.
Alkaline Fruits and Vegetables
Foods with a higher pH help offset stomach acid, which is especially useful when indigestion comes with a burning sensation in the upper abdomen. Johns Hopkins Medicine specifically highlights bananas, melons, cauliflower, fennel, and nuts as alkaline options. Green vegetables like asparagus, broccoli, and green beans also fall into this category.
Bananas are a particularly easy choice because they’re soft, bland, and portable. Melons like cantaloupe and honeydew work well too. These foods are unlikely to irritate an already-sensitive stomach, and their natural alkalinity helps take the edge off acid-related discomfort.
Oatmeal and Other Gentle Grains
Oatmeal is one of the better whole grains for a sensitive stomach. Unlike wheat and rye, oats don’t contain the types of fermentable carbohydrates (called FODMAPs) that tend to cause gas and bloating in people with digestive sensitivity. The soluble fiber in oats, called beta-glucan, increases the thickness of digested food as it moves through your gut. This slows nutrient absorption in a way that’s gentler on the digestive system and reduces the kind of colonic distension that creates that uncomfortable “too full” pressure.
Oats can cause slightly more mild flatulence compared to white rice, but the difference is small and generally tolerable even for people with sensitive digestion. Plain white rice is another safe option, particularly during a flare-up when you want something as bland and easy to digest as possible.
Lean Fish and Poultry
Fat is one of the biggest dietary triggers for indigestion because it slows stomach emptying and increases the workload on your digestive system. Choosing lean proteins makes a real difference. Among common protein sources, white fish like pollock has the lowest fat content at about 4.5% fat on a dry-weight basis, followed by salmon at 7.6% and chicken breast at 11.1%. Pork loin and beef loin are considerably fattier, at 15.4% and 16.4% respectively.
Preparation matters as much as the protein itself. Baking, steaming, or poaching keeps fat content low. Frying adds oil that can slow digestion and worsen symptoms. If you’re dealing with ongoing indigestion, white fish and skinless chicken breast, simply prepared, are your safest bets.
Fermented Foods
Yogurt and other fermented foods introduce beneficial bacteria that can improve digestion over time. Research on probiotics and indigestion has tested many different bacterial strains, and several show real results. In one trial, a mix of probiotic strains led to significant improvement in nausea, upper abdominal discomfort, and that post-meal fullness that defines indigestion for many people. Another study found that eating about 118 grams (roughly half a cup) of yogurt containing a specific beneficial strain daily for 12 weeks improved digestive symptoms.
You don’t need to track specific bacterial strains. Regularly eating yogurt with live active cultures, kefir, or other fermented foods like sauerkraut or miso gives your gut a diverse mix of helpful bacteria. The benefits tend to build gradually over weeks rather than providing immediate relief, so think of fermented foods as a long-term strategy alongside faster-acting options like ginger.
Herbal Teas
Peppermint and chamomile teas are two of the most common home remedies for an upset stomach, and there’s reason they’ve stuck around. Peppermint oil is one of only a few supplements that the National Institute of Diabetes and Digestive and Kidney Diseases specifically mentions for indigestion relief. As a tea, peppermint relaxes the smooth muscles of the digestive tract, which can ease cramping and help trapped gas move through.
There’s one important caveat: peppermint relaxes the valve between your esophagus and stomach. If your indigestion involves acid reflux or a burning sensation that rises into your chest, peppermint can make it worse. Chamomile tea is a safer choice in that situation, as it soothes without affecting that valve.
Foods That Make Indigestion Worse
Knowing what to avoid is just as useful as knowing what to eat. The NIDDK identifies several common triggers for people with functional indigestion: carbonated drinks, coffee, fruits and fruit juice (particularly citrus), wheat or other grains, and fatty or greasy foods. You don’t necessarily need to eliminate all of these permanently. Many people find that only one or two categories are personal triggers, and keeping a simple food diary for a week or two can help you identify which ones affect you.
How You Eat Matters Too
The pattern of your meals has a surprisingly strong connection to indigestion. A large study of young adults found that people who ate only one meal per day had nearly three times the rate of functional indigestion compared to those eating three meals daily. The prevalence dropped steadily: 4.8% among one-meal-per-day eaters, 2.2% for two meals, and 1.7% for three. Skipping breakfast raised indigestion risk by 60%, and skipping lunch more than doubled it.
Eating quickly was also independently linked to more symptoms. When you eat fast, you swallow more air, chew less thoroughly, and tend to eat larger portions before your body registers fullness. Smaller, more frequent meals spread throughout the day give your stomach less work to do at any one time. If you’re prone to indigestion after dinner, eating your last meal at least two to three hours before lying down helps keep stomach contents from pressing upward.
Putting It Together
A practical anti-indigestion plate looks something like this: a base of oatmeal or rice, a portion of baked fish or chicken, and a side of steamed green vegetables or a banana. A cup of ginger or chamomile tea with the meal or shortly after can help things along. If you currently skip meals or eat on an irregular schedule, simply eating three consistent meals a day may do more for your symptoms than any single food choice. Most people with occasional indigestion can manage it well through these dietary adjustments alone, though symptoms lasting three months or more, especially with persistent upper abdominal pain or an inability to finish normal-sized meals, are worth bringing up with a doctor.