7 easy remedies and recipes to reduce bloating quickly
Are you left with an uncomfortable feeling in your stomach everytime you eat? Bloating post meals is common. Here are some effective remedies to combat it.
We all are quite familiar with the feeling of that uncomfortable fullness or heaviness post meals which sometimes may happen without us eating too much. Swelling or ache in stomach accompanied by burping or abdominal discomfort are all signs of bloating. Eating too fast and swallowing air in the process, or feasting on large meals, constipation, liver disease, pregnancy are some of the common reasons one can have bloating. Besides there are some food items that are more likely to cause bloating in some people like beans, lentils, broccoli, cabbage, extra salty foods or milk among others. There are a number of ways one can prevent or reduce bloating post meals and that includes consumption of certain spices and herbs that aid digestion and are good for gut function. Read on to know how you can tackle bloating. (Also read: 5 side effects of consuming too much fibre)
If you feel bloated too frequently, you must address this issue and change the way you eat or have foods that suit your digestive system better. Soaking your lentils overnight can also help remove the gas-causing compounds from the lentils. Legumes may contain oligosaccharides, a type of complex sugar which can cause bloating and gas. The process of soaking reduces or removes this compound. Having coriander, ginger, ajwain or hing can also help you get rid of bloating.
What is bloating
"Do you feel full after eating or do you burp excessively after meals? Does your tummy hurt or swell after meals? Bloating is swelling or distension of the abdomen. It is usually caused by excess gas production or disturbances in muscle movement of the digestive system. It may be accompanied by burping, gas (farting), abdominal discomfort, and a feeling of fullness," says Meghana Pasi, Nutritionist, MyThali, Arogya World.
Causes of bloating
People may experience bloating due to one or more of these reasons:
- Eating too fast
- Eating too much
- Indigestion due to some foods, pregnancy, or menstrual period.
- Constipation, smoking, liver disease, gall stones, lactose intolerance (milk sugar), gluten intolerance (wheat protein) or intestinal disorders.
Foods that cause bloating
Nutritionist Lovneet Batra in her recent Instagram post talks about foods that can cause bloating
- Beans may cause bloating because they have a high fibre content and contain oligosaccharides, which are sugars that the body can find difficult to break down.
- Carbonated drinks contain high amounts of carbon dioxide, a gas. When you drink one of these beverages, you end up swallowing large amounts of this gas, which can get trapped and increase pressure in the stomach. This may lead to uncomfortable bloating and belching.
- Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinose, a sugar that produces gas and makes you bloat.
- Onions are one of the main dietary sources of fructans. These are soluble fibres that can cause bloating. Like onions, garlic contains fructans, which are FODMAPs that can cause bloating.
- Raw vegetables/salad contain lots of fibre, which is fermented by bacteria in the colon producing gas in the process. The more fibre you consume, the more gas and bloating may occur.
Dr Pasi says raw, cruciferous vegetables (broccoli, cauliflower, cabbage, lettuce, onions), fatty foods (oily and fried), foods high in fibre (Beans, lentils, whole grains, sprouts), carbonated beverages, sodas, salty foods, processed foods (containing baking powder, baking soda) and frozen foods, dairy products (milk, cheese) can all cause bloating.
Home remedies and recipes to tackle bloating
Dr Meghana Pasi suggests effective remedies and recipes that can help reduce bloating post meals quickly:
1. Add ginger (fresh or dry) to your meals: Ginger is a traditional remedy for digestive issues including indigestion, nausea and bloating. It contains carminative, which is helpful for reducing excessive gas in the gastrointestinal tract. You can add fresh grated ginger to your tea along with mint leaves, or to those dishes which cause excess gas like dals, chickpeas rajma soya etc. You can also make a concoction of ginger in hot water and sip it after meals to get relief from bloating.
2. Try warm water and fennel seeds: If you don’t want to prepare a hot drink, chewing on fennel seed after meals can aid the digestion process and reduce gas and bloating. Add a teaspoon of fennel seeds in one cup of boiling water. Add some fresh ginger, a pinch of asafoetida and pinch of rock salt. You can also add cumin and coriander to the fennel water. Mix well and strain it. Sip is gradually after meals.
3. Try the same with ajwain and rock salt in boiled water. Sip it after meals.
4. Drink mint water throughout the day.
5. Spices like ginger, ajwain, hing, coriander, fennel and cumin do not just spice up your dishes, but also help in reducing bloating. Tempering these spices in a teaspoon of ghee and adding over dals, beans and rice can have medicinal effect.
6. Drink more water: Sugars, aerated drinks or soda can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation.
7. Include banana, papaya, berries, carrots, oranges, pineapple, celery, spinach, oats and fermented foods in your meals. These contain good amount of fiber, antioxidants and vitamins that help in digestion and improve gut health.