Digestive issues: practical tips for bloating, heartburn and upset stomachs
Stomach pain, bloating, heartburn or loose stools can wreck your day. You don’t always need tests or prescriptions to feel better—small changes often help a lot. This page gives clear, usable actions you can try right now and flags when to get medical help.
What usually causes digestive trouble
Common triggers are simple: overeating, eating too fast, fatty or spicy meals, alcohol, and certain medicines (like NSAIDs or some antibiotics). Food intolerances—lactose or fructose—and high-FODMAP foods often cause bloating and gas. Stress, lack of sleep, and not drinking enough water also make digestion worse. For longer-term changes, consider whether your symptoms match constipation, diarrhea, acid reflux or recurring bloating—each needs slightly different fixes.
Quick fixes that help now
If you’re bloated or gassy: walk for 10–20 minutes after a meal, avoid carbonated drinks, and skip gum (it makes you swallow air). Try peppermint tea or ginger—both ease gas for many people. If you have heartburn, sit upright after eating, cut down on spicy and fatty foods, and stop eating 2–3 hours before bed. Antacids can work for occasional reflux; use them as directed.
For constipation: add fiber slowly (oats, psyllium), drink more water, and move your body daily. For diarrhea: stay hydrated with electrolyte drinks, avoid high-fat and very sugary foods, and consider loperamide for short-term control if needed. If an antibiotic caused symptoms, probiotics may help restore balance—choose a product with strains shown to work for your problem.
If food is a suspect, keep a simple food-and-symptom diary for two weeks. Note what you eat, when symptoms start, and what helps. This often reveals patterns you wouldn’t notice otherwise. For suspected FODMAP sensitivity, a short elimination phase guided by a checklist can show whether fermentable carbs trigger your bloating. Our “meteorism and FODMAPs” guide goes deeper if you want a step-by-step plan.
Avoid self-medicating long-term. Many over-the-counter fixes help briefly but can hide a problem that needs attention. For infections or unusual symptoms, don’t delay professional advice.
When to see a doctor: get help quickly if you have severe belly pain, vomiting that won’t stop, unexplained weight loss, blood in stool, persistent fever, yellowing skin or dark urine, or difficulty swallowing. Also check in if symptoms last more than two weeks despite home care.
Small changes add up. Eat slower, reduce trigger foods, drink water, and get moving. Keep notes so your doctor can help faster if needed. If you want, browse our related guides on bloating, FODMAPs, and safe antibiotics for more specific steps and product tips.
