Bloating is a feeling of fullness or swelling in the abdomen, often accompanied by discomfort or a stretched sensation. It occurs when excess gas or air accumulates in the digestive tract, causing the stomach or intestines to expand.

Gas production: Foods that are hard to digest or high in fiber, such as beans, cruciferous vegetables (e.g., broccoli, cabbage), and carbonated drinks, can cause gas buildup.

Fluid retention: The body can retain water due to high salt intake, hormonal changes (like during menstruation), or certain medical conditions.

Poor digestion: When food moves slowly through the digestive system, it can cause bloating, particularly if there’s constipation or other digestive issues.

Swallowed air: Eating too quickly, chewing gum, or drinking through a straw can cause you to swallow air, which can accumulate and lead to bloating.

Food intolerances: Conditions like lactose intolerance or gluten sensitivity can cause bloating as the body struggles to digest certain foods.

Easy tips to reduce bloating

HYDRATION : plenty of water throughout the day especially herbal teas like peppermint or ginger, can also help soothe the digestive system.
PROBIOTICS : curd, yoghurt, pickles can add good gut bacteria.
SPICES : turmeric, jeera, ajwain, cinnamon can reduce inflammation and help in effective digestion.

Do you constantly feel bloated after a take away or over eating? Here’s few concoctions you could try!

My de-bloat elixir

Ingredients : small piece of cinnamon stick, 1/2 tsp ajwain seeds, 1/2 tsp jeera, 1-2 slices of lemon, pinch of turmeric, 1-2 cups of water

Method : place all ingredients in a pot and bring to a boil for 2-3 minutes.
Strain and consume after a large meal.

Herbal teas

Ginger, peppermint, chamomile are anti inflammatory and hence reduce bloating.

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