We’ve all suffered with the symptoms of indigestion at one time or another. These symptoms often occur after eating a large or heavy meal. They estimate that 5,000,000 men in the U.S. alone suffer with indigestion or GERD-like symptoms at some time in their life. Unfortunately, some people suffer with these symptoms much more regularly.

To reduce your acid reflux symptoms, and improve your digestive health, start with the following five steps.

1. Increase the Fiber in Your Diet

Adding more fiber into your diet will not only help prevent indigestion, it will also have a positive impact on your overall digestive health. Most people eat a diet full of junk food and fast food, as well as high-fat meals made of mostly meat. Unfortunately these foods only worsen your acid reflux symptoms.

A high fiber diet helps to prevent heart disease, colorectal cancer, hemorrhoids, diabetes and many other diseases. In order to increase the amount of fiber you’re eating, eat more fresh fruits and vegetables, and add more whole grain cereals and breads to your diet.

Drink more water, as it will lubricate the digestive tract, and make it easier for your body to absorb vitamins, minerals and other nutrients. If you suffer with frequent symptoms of acid reflux, try to avoid foods that cause gas, like cabbage, broccoli, cauliflower, carbonated drinks, and of course, baked beans.

2. Are you Chewing Your Food

To support good digestion, make sure you completely chew each bite. The motion of chewing breaks down your food, and it also signals your body to release digestive enzymes, beginning the digestive process.

In addition, make sure you don’t overeat. It can be an easy thing to do, especially with the portion sizes doled out in many restaurants. The larger your meal is, the more acid your stomach needs to produce to properly digest the food. In turn, this extra acid can increase the your chances of developing heartburn or indigestion.

3. Eliminate Stress and Exercise Regularly

Regular exercise will help you maintain a healthy lifestyle, while improving your digestive health. Regular exercise can help to avoid obesity, which can lead to such digestive problems as diarrhea, stomach pain, and irritable bowel syndrome.

Reducing the stress in your life helps to reduce digestive issues. Stress reduces the blood flow to your abdomen, and it also reduces the production of digestive enzymes. This reduction of enzymes slows the digestive process, leading to heartburn and indigestion symptoms.

4. Avoid Antacid Overuse

When trying to rid yourself of heartburn or indigestion symptoms, you may be tempted to take more than the recommended dose of your favorite anatacid. Stomach acids can sometime reflux, or back up, into the esophagus which causes the burning sensation of indigestion.

Antacids are pretty effective in neutralizing stomach acids, but overusing them might cause more harm than good. Excess antacids will cause your stomach to lose acidity, impairing its ability to digest your food properly, and increase your susceptibility to bacterial infections.

5. Boost your Digestive System

Digestive enzyme supplements can help you decrease your hearburn symptoms. Sourced from plant fiber, these enzymes enhance your body’s ability to absorb nutrients and digest food.

If you eat an unhealthy diet, or are in poor health, you probably lack a sufficient amount of digestive enzymes. Even healthy people can benefit from digestive supplements, espeically if they are suffering with indigestion or heartburn.

While there are certainly other things you can do to reduce your chances of experiencing indigestion, these five will get you well on your way, not only to eliminating your symptoms, but to an overall healthier body.

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