When the digestive system can barely digest food, it causes gas and abdominal distress. (Picture Credit: Pexels)
Bloating or constipation or diarrhea can make you feel heavy, stretched out and tired. Indian home remedies, based on Ayurveda, provide natural methods to reduce bloating and improve gut health using spices, herbs and simple cooking ingredients that are available in every kitchen to maintain smooth digestion.
When the digestive system can barely digest food, it causes gas and abdominal distress. Stress, disrupted eating patterns and certain types of foods can make matters worse. While there are several over-the-counter medications that can give you quick relief, ancient Indian science has focused on natural cures to help in balancing digestion naturally through changes in diet and lifestyle.
“Most stomach problems are caused by unhealthy digestion that affects metabolic processes,” says Dr. Kavita Mehra, an Ayurvedic expert at Swastha Wellness Centre.“As per Ayurveda, digestive imbalance or agni (gut fire) dysfunction is the cause of all ailments. You can tone your digestive fire (Agni) with natural herbs and mindful consumption, stop bloating, and keep a happy-gut for the long haul,” she adds.
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She suggests 8 time-tested Indian home remedies to reduce bloating and improve digestion with natural ingredients.
Sip Warm Water with Lemon
Beginning the day with warm water and the juice of 1 lemon helps to detoxify your liver, alkalize your body, stimulate digestion and regulate stomach acids. This easy trick also helps eliminate water weight and clear waste from your system.
Drink Ginger and Fennel Tea
Ginger stimulates production of digestive enzymes and fennel seeds helps to relax the muscles in the intestine and decrease gas. For a bloating-preventing post-meal tea, boil a teaspoon of fennel seeds and some slices of ginger in water.
Try Jeera (Cumin) Water
Cumin has carminative properties that soothe gas and indigestion. Drink it warm post meals and enjoy freedom from bloating instantly.Boil some cumin seeds (1 teaspoon) in water, strain and drink the mucilage after your meals.
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Chew on Ajwain (Carom Seeds)
Thymol in ajwain triggers the production of digestive enzymes and also helps balance stomach acids. After heavy meals, chewing a half teaspoon can help relieve gas and discomfort. It is one of the best home remedies for bloating.
Include Buttermilk with Hing (Asafoetida)
A popular Indian digestive drink, buttermilk with or without a pinch of hing and black salt is good for your gut bacteria and you will also get the benefits of having a natural probiotic on a daily basis.
Add Turmeric to Your Meals
It is the liver that lowers inflammation in the intestinal tract. Adding turmeric to curries, soups or hot milk helps stimulate digestion and boosts nutrient intake.
Commit to Deep Breathing and Gentle Yoga
Yoga Asanas such as Pawanmuktasana (Wind-Relieving Pose) and deep breathing help in better circulation and activation of the digestion. A few minutes of mindful movement every day can also help alleviate bloat.
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Eat Mindfully and Avoid Overeating
Finally, be mindful about how you are eating. Slow and steady eating, complete chewing of food and staying away from late evening meals help the digestive system function fast which takes care to avoid gas and discomfort.
Bloating is a problem that can be easily cured with the ingredients you probably already have lying around your kitchen. As Dr. Kavita Mehra, MD from Swastha Wellness Centre says you have to do it regularly.
FAQs on natural ways to reduce bloating:
1. What causes bloating?
Bloating is often caused by overeating, gas buildup, or sensitivity to certain foods.
2. Which foods help reduce bloating?
Ginger, peppermint, cucumber, and probiotic-rich foods like yogurt can help ease bloating.
3. Does drinking water help?
Yes, staying hydrated helps your digestive system move smoothly and reduces water retention.
4. Can exercise relieve bloating?
Gentle movement like walking or yoga helps gas pass through the digestive tract, easing discomfort.
5. Should I avoid certain foods?
Yes, try limiting carbonated drinks, salty foods, and gas-producing foods like beans and cruciferous vegetables.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis