What Causes Indigestion

By Joy Lasseter, Ph.D., Nutritionist

Do you struggle with gas, bloating, heartburn, upset stomach, stomach cramps, constipation, or diarrhea? These are all common signs of indigestion, and they can affect your daily comfort and overall digestive health.

I frequently experienced these problems as a child and teenager, so I understand how frustrating they can be. The causes of indigestion are often difficult to pinpoint because there are many contributing factors. Your symptoms may depend on your food choices, combinations of foods eaten at the same meal, emotional stress or anxiety before or during eating, and your body’s ability to produce the right digestive enzymes at the right time.

The Role of Digestive Enzymes

Digestive enzymes are essential for breaking down food so your body can absorb nutrients properly. Each type of enzyme has a specific role:

• Amylase – breaks down carbohydrates

• Lipase – breaks down fats

• Protease – breaks down proteins

• Lactase – breaks down milk sugar (lactose)

• Maltase – breaks down maltose (a simple sugar)

• Sucrase – breaks down sucrose (table sugar)

• Pepsin – helps digest proteins in the stomach

• Trypsin – helps digest proteins in the small intestine

These enzymes are produced in your mouth, the cells lining your stomach, your pancreas, and your small intestine.

How Digestion Works

Digestion is a step-by-step process that begins in the mouth and continues through the
stomach and intestines, where enzymes break down food and nutrients are absorbed.

Think of digestion as an assembly line in a factory. Each step must work properly for the entire process to succeed.

Digestion begins in your mouth. Your teeth break food down into smaller pieces while saliva starts the chemical process of digestion.

From there, food moves through your digestive system, where enzymes continue breaking it down so your body can absorb nutrients efficiently.

When any part of this process is disrupted, symptoms like bloating, gas, or discomfort can occur.

Simple Habits to Improve Digestion

Each step in the digestive process is vital. The following habits can help support better digestion and reduce indigestion symptoms:

• Chew your food thoroughly. Swallowing food too quickly can lead to discomfort later.
  
  

• Avoid overeating. Excess calories are stored as fat and can strain your digestive system.
  
  
  

  

• Choose whole, real foods. Focus on foods your grandmother would recognize. Avoid highly processed foods with artificial ingredients and preservatives.
  
  

• Keep meals simple. Too many different foods at once can overwhelm your body’s enzyme production.
  
  
  
  

  Preparing simple, whole foods can support healthy digesitons and help reduce symptoms like bloating and indigestion.

  
  
  

• Limit portions. Try eating a single serving of about three different foods per meal and avoid going back for seconds.
  
  

• Be mindful with beverages. Drinking large amounts during meals may dilute digestive enzymes. Sip instead of gulping.
  
  

• Eat without distractions. Avoid TV, reading, or scrolling during meals. Focus on your food so your brain (your appetite center) can properly register fullness.
  
  

• Address food cravings. Sugar and refined carbohydrates like bread, pasta, and rice can become addictive and impact your health.
  
  

• Choose nutrient-dense foods. Replace high-calorie carbohydrates with leafy greens and colorful vegetables rich in vitamins and minerals.
  
  

• Enjoy natural sweets. Fresh, ripe fruit can be a satisfying and nourishing dessert.
  
  

• Stop before you’re overly full. Feeling slightly hungry after a meal can support better digestion.
  
  

• Consider intermittent fasting. Allowing time between meals (about 6–8 hours) gives your body a chance to burn fat and reset digestion.
  
  

• Focus on quality over quantity. Choose high-quality supplements, including vitamins and digestive enzymes, from reputable sources.
  
  

Supporting Your Digestive Health Naturally

Improving digestion often comes down to simple, consistent habits.

By slowing down, choosing whole foods, and supporting your body’s natural digestive processes, you can reduce symptoms of indigestion and feel more comfortable after meals.

If you continue to experience persistent digestive issues like bloating, gas, or heartburn, it may be helpful to take a closer look at your diet, stress levels, and overall gut health.

Joy Lasseter, Ph.D.
Holistic Nutritionist | Professional Speaker | Author

Want more articles like this? Visit:
👉 JoyfulLivingHealthy.com

Have questions? Reach out at:
📧 DrJoy@JoyHealth.com