Bloating is characterized by stomach swelling or ache as well as burping or abdominal discomfort. Bloating can be caused by a variety of factors, including eating too quickly and swallowing air, eating large meals, constipation, liver disease, and pregnancy. Furthermore, some foods, such as beans, lentils, broccoli, cabbage, extra salty foods, or milk, are more likely to cause bloating in some people.
There are several ways to prevent or reduce post-meal bloating, including the consumption of certain spices and herbs that aid digestion and are beneficial to gut function.
Include fresh or dried ginger in your meals: Ginger is a traditional remedy for digestive issues such as indigestion, nausea, and bloating. It contains carminatives, which aid in the reduction of excess gas in the gastrointestinal tract. You can add fresh grated ginger to your tea with mint leaves or to dishes that cause excess gas, such as dals, chickpeas, rajma soya, and so on. You can also make a ginger-in-hot-water concoction and drink it after meals to relieve bloating.
Warm water with fennel seeds: If you don’t want to make a hot drink, chewing on fennel seeds after meals can help with digestion and reduce gas and bloating. In one cup of boiling water, dissolve one teaspoon of fennel seeds. Add some fresh ginger, asafoetida, and rock salt to taste. You can also flavor the fennel water with cumin and coriander. Mix thoroughly and strain. After meals, sip slowly.
Drinking mint water is also an effective way to avoid bloating.
Spices such as ginger, ajwain, hing, coriander, fennel, and cumin not only add flavor to your dishes but also help to reduce bloating. These spices can be medicinally combined with a teaspoon of ghee and served over dals, beans, and rice.
Drink more water: Sugars, aerated drinks, and soda can also cause bloating and gas. Drinking water eliminates these problems and aids in the treatment of constipation.
Eat bananas, papayas, berries, carrots, oranges, pineapple, celery, spinach, oats, and fermented foods. These are high in fiber, antioxidants, and vitamins, which aid digestion and improve gut health.