Understanding and Reducing Bloating

Bloating and distension are among the most common gastrointestinal complaints reported by people with gut disorders and by the general population. Bloating is frequently caused by gas, indigestion, and constipation. Focusing on solving these issues can help to combat bloating.

In general, the term bloating refers to the subjective sensation of increased abdominal pressure. Some foods and beverages can help reduce bloating and ease gastrointestinal discomfort. These include various vegetables, fruits, and whole grains.

Six Simple Food Habits to Improve Digestion

1. Eat More Fiber

About 25 to 30g of fiber per day from sources like wholegrain, fruits, and vegetables should be included in the diet. However, avoid eating too much fiber, as it can cause bloating.

2. Stay Hydrated

Drink enough water, which helps dietary fiber to act efficiently to prevent bloating and constipation.

3. Herbal Tea

Herbal teas made of ginger, fennel seed, ajwain, etc., can help to improve digestion and reduce bloating. Probiotics also support gut health and improve digestion. So, opt for foods like curd, yogurt, and buttermilk.

4. Restrict Gas-Producing Foods

Some foods like beans, cabbage, chickpeas, and lentils can be difficult for the body to digest and may lead to bloating. Try to limit or avoid these foods.

5. Restrict Carbonated Drinks

Excess consumption of carbonated drinks is one of the major reasons for bloating. Avoiding them can help to combat gas issues.

Source: Times Of India