I recently engaged with my followers on Instagram regarding this topic and got a huge response back. There were so many of you just like me who were suffering with the problem of feeling bloated often and did not know how to cure it. 

So, decided to collaborate with a qualified Dietitian and a Certified Diabetes Educator, Suhasini Viswanathan. She has completed her Masters in Dietetics from the University of Pune and has also completed her PG Certificate in Diabetes Education recognized by the International Diabetes Federation. With over 6yrs of experience in the field of nutrition, her interest is in helping people eat right and staying healthy. She strongly believes that GOOD NUTRITION is the MAGIC Potion everybody needs, to be fit and healthy. She works on sustainable nutrition plans to help people achieve their health goals and her nutrition plans reflect a good blend of scientifically proven age- old nutrition practices & latest advancements in the field.  

Suhasini, in her years of experience has worked with people from all walks of life – from entrepreneurs, home-makers, people with medical issues, teenage kids to budding athletes. She has also completed a certification in PEDIATRIC NUTRITION and specializes in Child and Kids Nutrition. Currently she is one of most experienced nutritionist working at Qua Nutrition –a chain of Signature Nutrition Clinics across India.  

And here’s what she has to say:  

It is your day at college or work to give a presentation you’ve been prepping for a while now, you have your clothes sorted, have picked up a pair of good (and comfortable) heels and go to bed waiting to wake up and seize the day. But, when you wake up the next morning you feel heavy and uncomfortable in the stomach, like you’ve probably swallowed 2 balloons. You check your calendar to see if it’s that time of the month, but no! So, WHAT is it that decided to say hello on a day like this? Well, it is indeed bloating, but bloating of a different kind.  

While hormonal fluctuations around our monthly periods often has us feeling bloated, this build-up of gas in the stomach is also caused by a poor diet, dehydration, constipation and sometimes due to underlying food allergies. Unfortunately it gets worse with high stress and lack of sleep.  

However, here are some quick-fix home remedies to help you rid of the discomfort and get going.  

Lemon water with ginger: While lemon is acidic and you’d not want to worsen the feeling in the stomach, few drops of lemon added to a glass of regular water is actually alkalizing (non-acidic) when digested and can provide great relief. For added benefit, grate ½ inch of ginger and add it to this glass of lemon water, and in about 20mins you would feel better as ginger has digestive enzymes and active components like gingerols and shogaols that help soothe and relax the stomach.  

Banana: If you are bloated because you haven’t pooped earlier in the morning, then the first thing to do is to grab a banana (even if you are not a minion!). Besides the fibre in banana that helps, the fruit is filled with potassium and together it will help relieve bloating. If you are not fond of bananas then eat some Pineapple, the digestive enzyme bromelain in it is a tasty way to get rid of bloating.  

 

Cucumber, Tomatoes and Celery: Vegetables and fruits with greater water content often contain key electrolytes and beneficial enzymes which are our best bet for relieving stomach bloating naturally. A glass of fresh celery juice or slowly chewing on slices of cucumber or tomatoes should help.  

Chamomile Tea: If you are a tea person then a cup of warm chamomile tea will do more than just calming you down. Chamomile is a flower that contains anti-inflammatory, antispasmodic, and carminative properties, all of which make it good for soothing the stomach. If not chamomile then the next best thing for you to do would be to brew yourself a cup a Peppermint Tea. Peppermint leaves have been used as remedy for all types of stomach ailments and a cup of tea filled with menthol will help you faster than a pill.  

Fennel seeds or Cumin seeds: Yes! They are 2 different seeds with similar benefits. To clear the confusion fennel in Hindi is saunf and cumin is Jeera. Chewing on these seeds releases digestive juices and compounds that have stomach calming properties and ability to relax the intestinal muscles, allowing the trapped gas to escape. If you have the time, add 2 tsps of cumin seeds to 500ml water and let it boil for 5-10mins. Once it’s cooled down, sip on this water for the rest of your day and you should be better in an hour or so. If you don’t have that much time, just chew on some fennel seeds and it should help. <Now you know why they serve saunf in hotels after your big meal..> 

Curd or Buttermilk: This is not a quick fix remedy but more of a long term solution for someone who feels bloated and has gas issues on a regular basis. Curd contains probiotics (read: good bacteria) that helps with digestion and reduces gas. Make a cup of curd an integral part of your daily diet. If you don’t like curd, make yourself a glass of thin buttermilk, add a pinch of jeera powder, asafoetida (hing), some ginger and salt and drink it up.    

A lot of times bloating is because of dehydration and since we already feel heavy, we avoid drinking water. Staying dehydrated will only make things worse and get you constipated. Add some mint leaves, fennel seeds, ginger and cut lemon slices to your bottle of water and sip on this through the day. Ensure you drink 2L of water in a day to flush out the toxins.  

Besides all these food remedies, inactivity is also one of the causes of bloating. Start with 10min walks after every meal, this will help with digestion and prevent build-up of gas. So get up and get moving.  

While you are going to be better with the above tricks, there are some everyday don’ts that could further help, 

Don’t eat too fast (Eating quickly and not chewing your food well can make you swallow air and lead to bloating) 

Don’t’ eat too much at a time (eating big meals can increase pressure in the abdomen) 

Don’t chew on gum all the time (they contain sugar alcohols that can cause digestive problems when taken in high amounts) 

Don’t binge on gassy foods (beans, lentils, cauliflower, peas, beer are considered gassy and better avoided or limited) 

Don’t ignore any food intolerances (some people cannot digest dairy and wheat too well and are often bloated when it is overdone) 

Having said all of this, if you tend to have more bloated days and the feeling is often accompanied with vomiting or nausea, constipation or diarrhoea, irregular periods or just general fatigue and have trouble concentrating, it would be wise to meet a doc and get it checked. Some serious digestive disorders and bowel obstructions can be causing it and you don’t want to be ignoring that.  

Well, so kick that bloating away with the above tricks of the trade and carpe diem! 

  

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