We’ve all experienced that uncomfortable fullness or heaviness post meals that sometimes may happen without us eating too much. Swelling or ache in the stomach accompanied by burping or abdominal discomfort are all signs of bloating. Eating too fast and swallowing air in the process, feasting on large meals, constipation, liver disease, and pregnancy are some common reasons for bloating. Bloating is essentially caused by excess gas production or disturbances in muscle movement of the digestive system.
In fact, some food items are more likely to cause bloating in some people, like beans, lentils, broccoli, cabbage, and extra salty foods, among others. If you feel bloated too frequently, you must address this issue and change how you eat or have foods that suit your digestive system better.
In her recent Instagram post, nutritionist Lovneet Batra talks about foods that can cause bloating. She wrote:
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, FODMAPs that can cause bloating.
Raw vegetables/salad contain lots of fibre, fermented by bacteria in the colon, producing gas in the process. The more fibre you consume, the more gas and bloating may occur.
Remedies to tackle bloating
Add ginger to meals
Ginger is a traditional remedy for digestive issues, including indigestion, nausea and bloating. It contains carminative, which helps reduce excessive gas in the gastrointestinal tract. Add freshly grated ginger to your tea, or to your dals, rajma or soya, etc., or make a concoction of ginger in hot water and sip it after meals.
Warm water and fennel seeds
If you don’t prepare a hot drink, chewing on fennel seeds after meals can aid the digestion process and reduce gas and bloating. Add a teaspoon of fennel seeds to one cup of boiling water. Add some fresh ginger, a pinch of asafoetida and a pinch of rock salt. Mix well, strain and sip gradually after meals.
Drink more water
Sugars, aerated drinks or soda can also cause gas and bloating. Drinking water eliminates these issues and helps treat constipation.
Add fruits to your diet
Include banana, papaya, berries, carrots, oranges, pineapple, celery, spinach, oats and fermented foods in your meals. They contain a good amount of fibre, antioxidants and vitamins that help digestion and improve gut health.
