Suffering from digestive health issues? Experts suggest tips to beat bloating

If your meals are punctuated by lingering heaviness and a bloated sensation in your abdomen take heart in the fact that yoursquore not alone According to a 2021 survey nearly 56 per cent of Indians suffer from digestive health problems including bloating after meals And while itrsquos easy to pass off this bloating as a lsquofood babyrsquo the accompanying discomfort is often not as easy to ignoreThe main suspectsldquoBloating is multifactorial with no single cause but a range of contributing factors Fluid retention often linked to poor gut health is a key element Occasional bloating after eating out or consuming the wrong foods is common but frequent or persistent bloating signals the need to address your gut healthrdquo notes Luke Coutinho an integrative lifestyle expert He and Riya Desai a senior dietician at Wockhardt Hospitals in Mira Road list out the following primary causesA high fibrebased diet is key to good gut healthgtgt Eating too much or too quickly The postmeal bloat in particular may result from overeating or insufficient chewing causing gas to build up in the body as these foods are processed Further eating extremely large meals can slow down digestion which contributes to bloating Eating too quickly or swallowing air while consuming food can trap excess air in the digestive system exacerbating bloatinggtgt Gassy concerns Flatulenceinducing foods such as beans carbonated drinks or poorly cooked cruciferous vegetables can cause bloating especially in individuals with compromised digestion Foods high in fibre or complex carbohydrates such as whole grains and legumes can also cause gas as they are fermented by bacteria in the gutgtgt Packaged guilt Processed foods have a high sodium content which can lead the body to retain water to maintain its sodium balance The presence of sugars in these foods spikes insulin further promoting ater retentiongtgt Food sensitivities If your body lacks the enzyme lactase it cannot properly digest lactose found in dairy This leads to gas bloating and diarrhoea Some people find it difficult to digest gluten a protein in wheat rye and barley which can also cause bloating and discomfortgtgt Constipation and dehydration When stool builds up in the intestines it can cause feelings of fullness and bloating Sluggish bowel movements lead to increased gas production and abdominal discomfort Consuming too little water can also contribute to fluid retentionHerbs like parsley coriander dandelion extract and hibiscus are natural diuretics and can be effective measures against bloatinggtgt Poor gut health Enzyme deficiencies can contribute to poor gut health while gut dysbiosis caused by factors such as medication stress or excess sugar and alcohol intake further disrupts digestive balanceFloral fixHibiscus tea made from the hibiscus flower also known as Jamaica rose or hibiscus sabdariffa is being suggested as an easy but effective solution to beat the bloat The concoction referred to as Jamaican tea can be consumed either hot or cold and is purported to have digestive benefits ldquoParsley coriander hibiscus dandelion extract garlic and bell peppers serve as effective natural diuretics helping to reduce water retention and bloating Hibiscus tea is recommended for its potential to aid digestion and reduce bloating It acts as a natural diuretic helping the body eliminate excess water and combat bloating related to water retentionLuke Coutinho and Riya DesaiAdditionally its mild laxative properties may help those experiencing constipationrelated bloatingrdquo explains Coutinho Dr Harsh Seth consultant laparoscopic gastrointestinal surgeon at Wockhardt Hospitals in Mumbai Central adds that hibiscus tea relaxes the muscles of the digestive tract reducing cramps and discomfort The tea also has antiinflammatory and antimicrobial properties that further support gut health by easing mild digestive irritations While these benefits are promising Desai cautions that the effects may vary ldquoWhile hibiscus tea may help it is not a guaranteed solution for everyonerdquo she advisesBloatfree lifestyleTo reduce bloating and support gut health Dr Seth recommends eating smaller portions and eating slowly while avoiding talking during meals to limit air swallowing ldquoStay hydrated and gradually increase your fibre intake to prevent gas buildup Avoid carbonated drinks and chewing gum which can cause you to swallow more airrdquo he says Including probiotics from yogurt or supplements can help balance gut bacteria and aid digestion Opt for lowfat meals and have dinner earlier to allow for better digestion before bedtime Desai also advocates avoiding artificial sweeteners as sorbitol and other sugar alcohols found in sugarfree foods can cause gas and bloating Coutinho offers a more structured approach to ensure optimal digestion andmetabolic healthDr Harsh Sethgtgt Premeal Thirty minutes before eating consume a tablespoon of apple cider vinegar in water to aid digestion and reduce aciditygtgt During the mealgtgt First eat vegetables Begin with raw vegetables such as cucumbers and carrots followed by cooked vegetables This slows down the absorption of carbohydrates and promotes better digestiongtgt Then proteins and fats Depending on your diet consume nonGMO tofu pulses or lean meats for protein paired with healthy fatsgtgt Lastly carbohydrates Conclude your meal with grains such as rotis millet or potatoesgtgt Postmeal After eating sit in Vajrasana for fourfive minutes or take a slow walk for 10 minutes to further aid digestion and prevent bloatingAn indie upgradeIf sourcing hibiscus tea is too much of an effort Coutinho offers an alternative that is just as effectivePic CourtesyInstagramIngredientsgtgt 1 tbsp cumin jeeragtgt 1 tbsp fennel saunfgtgt 1 tsp bishoprsquos weed ajwaingtgt 100 ml waterMethodCombine ingredients in water and boil until the water reduces by half Let it cool Strain and sip