Indigestion generally triggers a variety of symptoms including an uncomfortable sensation of fullness during or after eating and pain or burning feeling in the upper abdomen. Even though various causes can lead to indigestion, high-fiber foods including whole grains are known for triggering it or worsening the current symptoms.
What are the potential causes?
Whole grains and related products are usually high in dietary fiber. Even though fiber has beneficial effects in the digestive tract, abruptly increasing the intake or regularly eating many high-fiber foods can lead to gas and indigestion.
Although it can cause discomfort, most cases are relatively mild and not an indication of a severe health issue.
Intolerance to gluten
Indigestion and its related symptoms such as constipation, bloating or diarrhea might in some instance manifest due to gluten intolerance or celiac disease.
Those who were diagnosed with celiac disease could not tolerate gluten which is a protein compound present in whole grains such as rye, wheat and barley.
Management of indigestion
The indigestion brought about by consuming whole grains is often mild and can be alleviated with simple home measures or over-the-counter products such as antacids. The individual should avoid carbonated beverages, coffee and alcohol.
It is also recommended to eat small, frequent meals throughout the day and steadily chew food while eating. Additionally, lowering the level of stress with exercise or meditation can provide relief.
In case the indigestion is chronic and severe, disrupts with daily life or accompanied by other bothersome symptoms, a doctor must be seen before making any changes in the diet or completely avoiding whole grains.