I’ve always been a firm believer in packing my trusty stash of vacuum-sealed theplas whenever I travel abroad. Any parent of young children will understand – these little pockets of comfort are essential! Marrying into a Gujarati family introduced me to a whole new world of carbs – khakhras, puris, and the like. I have absolutely no qualms about pulling these delicious treats out in a European café (or even on a flight), even as others delicately nibble on their salads and sip their skinny lattes. We Indians love our carbs, whether they come from lentils, flour, or rice. And perhaps that’s why bloating is such a common complaint amongst us.
The Ayurvedic perspective suggests that lentils and pulses, while rich in fiber, can be harder for the intestines to digest. “They also contain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) – essentially carbohydrates that are difficult to absorb – which can lead to bacterial growth in the gut, resulting in bloating and cramping,” explains Dr. Deepthy S.G., HOD at Niraamaya Wellness Retreats. Ayurveda takes a holistic approach, recognizing that bloating doesn’t have a single cause. Remember those age-old grandmotherly warnings about eating too quickly or avoiding curd at night? Turns out, there might be some truth to them! “Poor digestion, gut bacteria imbalances, food intolerances, sensitive stomachs, and certain eating habits like rushing meals or chewing improperly can all contribute to bloating and gas,” confirms Dr. Reji Raj, a senior Ayurveda physician at Amal Tamara.
Stress and the Gut
A healthy gut is the cornerstone of overall well-being, but stress can easily throw this delicate balance off. You’ve probably experienced stress manifesting as stomach discomfort before, and according to Dr. Deepthy, here’s why: Stress affects digestion by tightening abdominal muscles, suppressing the immune system (particularly in the gastrointestinal tract), and causing an imbalance between good and bad bacteria. It also increases stomach acid production and can lead to an increased consumption of carbohydrate-rich foods, all of which can contribute to bloating.
The Kitchen to the Rescue
Growing up in an Indian household, I’ve always looked to the kitchen for simple remedies – and bloating is no exception. A glass of warm water infused with cumin, carom, and fennel seeds is often all you need after indulging in an extra serving of rice. Nutritionist Karishmma Chawla also recommends cinnamon, highlighting its high antioxidant value. “Cinnamon reduces inflammation and lowers blood sugar and triglyceride levels. It also helps alleviate nausea and aids digestion.” She further suggests incorporating prebiotics (found in artichokes, garlic, leeks, amaranth, bananas, and eggplant) and polyphenols (found in green tea and apples) to support probiotic growth and promote overall gut health.
In Ayurveda, ghee is considered a “golden elixir,” supporting digestive health and reducing bloating. Dr. Raj recommends consuming ghee in moderation to promote gut healing and enhance digestion. However, he warns against fried foods, as they absorb oil, cause gut inflammation, slow digestion, and contribute to gas and bloating woes.
Foods to Skip
The key to beating bloating seems to be less about adding certain foods and more about avoiding others. Over time, I’ve learned what my personal triggers are – and my body is quick to remind me! While there’s no one-size-fits-all approach, certain types of foods are best avoided, say the experts. “Gluten, dairy, and processed foods can trigger sensitivities, while frequent antibiotics and raw salads can disrupt gut balance,” advises Chawla.
When it comes to gut health, it’s not just about what you put on your plate. Ultimately, a happy gut thrives on a simple formula: balance and mindfulness.
