We often feel bloated due to our sedentary lifestyle, lack of exercise, incorrect food intake, inconsistent timing and wrong patterns of eating food.

The feeling of bloating in the stomach is nothing more than an accumulation of gas. It is sometimes accompanied by burping/belching, flatulence, and sometimes even pain.  Nutritionist Harpreet says that there could be several causes for bloating like eating large heavy meals, constipation, gut sensitivity, IBS etc.

Following are a few suggestions by Nutritionist Harpreet Pasricha to help relieve bloating.

Include cooked foods: Raw vegetables, due to their high fibre content, can cause bloating in people with a weak gut. Cooking and blending make food easier to digest and less stressful on the body, says nutritionist Harpreet.

Herbs and spices:

Fennel and Ajwain are said to aid digestion and relieve flatulence. Eat half teaspoon of fennel seeds and half teaspoon of ajwain seeds after each meal.

Among the digestive enzymes found in ginger is zingibain, which assists in breaking down proteins. Compounds like this may promote the easy passage of food through the digestive system, thereby making you feel less bloated, gassy and constipated. Nutritionist Pasricha suggests having grated ginger in a glass of warm water before a meal.

Peppermint, improves digestion and relieves bloating. It strengthens weak appetite as well.  Nutritionist Harpreet suggests chewing of peppermint leaves post meals can help reduce bloating.

Potassium is an important mineral for fluid balance and may help to reduce water retention by increasing the output of urine from the body. Potassium rich foods like celery, banana, avocado, kiwi, orange, and pistachio prevents water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating says Harpreet. Bananas also have soluble fibre, which can relieve or prevent constipation.. 

Prebiotic and probiotic,Foods like Asparagus, black carrot kanji, kimchi, kefir, sauerkraut and yogurt are packed with good bacteria that helps support a healthy digestive process and calm inflammation. During the flushing process, excessive water is flushed away, resulting in reduced discomfort and bloating.

Avoid Cruciferous Vegetables-Vegetables like kale, broccoli and cabbage contains raffinose which can also make them hard to digest and often cause gas. Harpreet suggests having these vegetables in restricted quantities & in well-cooked form.

Holistic Approach– Making few lifestyle changes can go a long way in improving digestion and reducing bloating.  Nutritionist Harpreet recommends getting enough sleep, chewing food properly, avoiding processed foods, and avoiding drinking water with meals. Incorporate these small changes in your daily routine and enjoy the benefits of a healthy gut.