Articles on bloating

Bloating - Wheat Sensitivity or Poor Digestion?

Ms. Swati Kapoor, Dietitian/Nutritionist
Lately sensitivity to wheat has been on a rise. Often people have been heard saying that wheat makes them uneasy. While there have been cases of gluten intolerance, more & more people think it’s fashionable to eliminate wheat completely from their diet. Let’s dig deep into what really is happening.There are three key health problems caused by wheat -- Wheat sensitivity: Symptoms like bloating, cramps, diarrhoea and sickness come on quite slowly, usually hours after eating wheat. There is no diagnostic test.- Wheat allergy: Reactions usually begin within minutes and include itching, rash, tongue or lip swelling and wheezing. Diagnostic test available.- Coeliac disease: Also known as gluten intolerance is a common digestive condition where your intestine can't absorb gluten found in wheat, barley, oats and rye. Diagnostic test available.How do you know if you are gluten intolerant or just sensitive to wheat?People with gluten intolerance have more severe symptoms like growth problems, decreased appetite and failure to gain weight, chronic diarrhea, which can be bloody, chronic constipation, vomiting, abdominal bloating and pain, fatigue & irritability.There are special tests that help diagnose this medical condition.People with wheat sensitivity suffer from bloating or other minor symptoms after eating wheat based products.The best way to rule out the sensitivity is by following an elimination diet which should be advised by the physician. This is where you completely cut out wheat from your diet for four weeks then bring it back in gradually to see if symptoms re-appear. If your symptoms return, it confirms you’re sensitive to wheat and will also help to show you which foods are especially troublesome.Sometimes people are more sensitive to wheat in certain form but are okay to consume it in others. For example, Some people may only have problems with chapatti, bread but might be perfectly fine with whole wheat pasta.If you are sensitive to wheat, or you have trouble digesting it, the main way to relieve your symptoms is to embark on a wheat-free or partially wheat-free diet. Poor or weak digestion is directly related to an unbalanced diet. This condition can easily be managed by improving the diet. Eating a high fiber diet is important for our overall digestive health—particularly in preventing constipation. Adding foods that improve the ratio of good to bad bacteria in your intestines can help improve the health. Natural foods like yogurt, banana, garlic contain probiotics promote intestinal health.

Reduce Bloating & Water Retention

Ms. Swati Kapoor, Dietitian/Nutritionist
Most people experience water retention or bloating at some point or another. Eating certain foods or health conditions can increase it. It leads to increased water storage in your body, leading to increased weight, bloated feeling and overall feeling heavy. Wonder how you can avoid or reduce it. We have tips for you, on how you can reduce your bloating belly.Note, that these won't reduce the fat! For that, you need to get on a proper weight loss plan. Read below for tips to reduce the bloating- Reduce salty foods - Salt contains sodium. Water molecules are attracted to sodium, so you'll retain more fluids if you pour on the seasoning or eat lots of processed foods. Examples of high salt (or high sodium) foods are pickles, chips, many canned foods, processed foods- excess sodium is added to increase shelf life.- Soft Drinks - The gas content (carbonation) in soft drinks can cause bloating. Alcohol, coffee and some fruit juices also can cause intestinal irritation and swelling, so stick mainly to water and unsweetened teas that will help your body flush out waste products.- Eating certain Vegetables - Broccoli, cabbage, kidney beans, onions and peppers are top examples of healthy foods that contain difficult-to-digest carbohydrates, which can cause gas. Even if you're susceptible, don't stop eating these vegetables; try limiting servings to a half cup at a time. Cooking raw veggies also helps. (Wonder if people on raw food diets are really gassy?)- High Fat foods - Fried dishes in particular take a long time to digest. That's why it may feel heavy and bloated. Aim for healthy fats such as salmon, olive oil, nuts and seeds.Some more tips: - Avoid chewing gum- it promotes intake of air into the digestive tract. - Eating slowly helps digest your food better - Lactose intolerance can also cause bloating.

Best Foods to Reduce Bloating

Ms. Swati Kapoor, Dietitian/Nutritionist
Bloating, gassiness, abdominal discomfort nowadays are not limited to just one occasion. It has become a common problem in day to day life. To deal with this discomfort effectively, let’s understand which foods to choose and why they reduce bloating.Coconut waterCoconut water is full of electrolytes like calcium, chloride and potassium and has a detoxifying effect. It is a great way to flush out sodium from your body, which in turn keeps you away from bloating. Consume at least 1 glass of coconut water on daily basis if there is no medical condition.BananasBananas also contain potassium which maintain electrolyte balance in body which ultimately helps to reduce discomfort in stomach. Above all, it is one of the best energy packed fruit.GarlicGarlic has properties that stimulates the gastric system and helps to relieve bloating.Eat warm garlic soup, since warm water helps to dispatch garlic faster in your system.Mince a few cloves of garlic and sauté them in olive oil on the stove.Avoid eating garlic with other food items as that may cause more gas and bloating.Fennel seedsFennel seeds have been used for centuries to stimulate digestion and relieve bloating. The key active constituent in fennel seeds is the terpenoid anethole which has shown to inhibit spasms in smooth muscles, including those in the intestinal tract. Fennel seeds can be used while cooking food or one can chew few of them post meal.GingerUsed for thousands of years to ease uncomfortable tummies and aid digestion, researchers say ginger acts as a muscle relaxant that allows the body to expel gas more easily. The best way to use ginger is by adding into gas producing foods like beans and heavy dals.YogurtNatural yogurt contains Lactobacillus acidophilus. These probiotic bacteria live in the gastrointestinal tract where they aid digestion and fight the overgrowth of harmful bacteria, thereby preventing bloating.Try to include 2 portions of low fat yogurt in your diet everyday.

5 Benefits of Drinking Water on an Empty Stomach

Ms. Swati Kapoor, Dietitian/Nutritionist
Water plays a vital role in keeping your body healthy and fit. A human body is made up of 50-60% water and water. For example, water protects vital organs and tissues, carries nutrients and oxygen to your cells, lubricates the joints, helps dissolve nutrients and minerals to make them accessible to the body, and regulates body temperature. But did you know that drinking water first thing in the morning has many health benefits.Read to know health benefits of drinking water. Your body is craving for water when you get up in the morning and drinking 2-3 glasses of water as soon as you get up can rejuvenate you and your health in more ways than you can imagine. Here are some benefits of drinking water on an empty stomach, first thing in the morning.1. Cleanse your bodyHaving water on an empty stomach helps in cleansing of the colon, which in turn increases the efficiency of the intestine to absorb nutrients. It also helps in flushing out toxins from your body.2. Keeps your gut healthyDrinking water on an empty stomach helps in correcting bowel movement, which may prevent constipation, bad digestion and intestinal infections. This keeps your gut healthy.Get more information on easy ways to get rid off constipation.3. Keeps your internal organs healthyWater keeps your body hydrated which is really important for proper functioning of internal organs of your body. This keeps your lymph system healthy. The lymph system balances your body fluids.4. Fight infectionsThe body has its own immune system which helps in fighting against many infections and bad cells. Drinking water on an empty stomach increases the body’s efficiency to fight against infections. According to Japanese medical society, having water on an empty stomach can help you in curing different diseases like Headache, body ache, heart ailments, arthritis, fast heart beat, epilepsy, excess fat, bronchitis, asthma, TB, meningitis, kidney and urine diseases, vomiting, gastritis, diarrhea, piles, diabetes, constipation, all eye diseases, womb, cancer, menstrual disorders and ear, nose and throat diseases.Picture credit:giphy.com">Picture credit:giphy.com5. Keeps your skin healthyWater helps in eliminating toxins from the blood which keeps your skin glowing, healthy and clear.Drinking water on an empty stomach has many health benefits but keeping yourself hydrated throughout the day is equally important.Read to know 11 reasons to stay hydrated. So, besides drinking 2-3 glasses of water as soon as you get up from sleep in the morning, make it a routine to drink 8-10 glasses of water a day, at regular intervals.

During Monsoon, Ayurveda Can Cure Your Stomach Upset

Dr. Satish Sawale, Ayurveda
Indigestion is very common in cloudy and humid climate of monsoon often give rise to issues likeHeartburn, Bloating, Diarrhea, Constipation and gas. If the issue not attended on time, it can lead to even torturing issues like GERD or gastroesophageal reflux and irritable bowel syndrome. Ayurveda shares a concept known as Ama, which can be termed Non-toxic metabolites and toxins created by faulty metabolism / indigestion. There are many ways to treat to indigestion in an ayurvedic way. Let us look at some tips for the same: Langhanam, swedanam, Hot water and  use of Dried Ginger i.e. Sunthi, cumin seeds, Ajwayan carom seeds some salts and  salty pickles is so common in Indian culture and being used since ancient times i.e. tradition.Aloe vera: An ounce of aloe vera a day will keep indigestion away. Break off, a leaf and scoop some gel into a smoothie for smooth digestion.Turmeric: Haldi or Turmeric helps in reducing bloating and is one of the most commonly used spices found in ayurveda. This spice is a staple in indian cooking as well, where pretty much all dishes are seasoned with cooked turmeric.Maintaining Biological clock and Traditional Healer fasting : For better digestion, one must take meals at the same time everyday. Also, do not sit down for the next meal before the previous meal has been digested properly, its seen over eating causes much more issues after certain age say 40+ so once in a week light food or skipping food or usually on full moon or on No moon there is fast that adds value.Choosing healthy food: one must avoid unhealthy food that are excessively fried, fatty, sweet or cold so as to aid the digestive fires in doing their job effectively.Triphala with Saindhav(Rock salt): This combination of three fruits (Avala,Behada and Hirada)with saidhav ensures that your digestive system remains in good working condition during monsoonWater: one must have clean filtered potable adequate of water a day(Excess water must be avoided), in order to flush the toxins out, keeping in mind Monsoon causes much more water born diseases so use of Crystal Allum, Nivali/ Nirmali/clearing nut Beej(seeds) to clean and to deodorize Ayurveda offers Mustha/chandan/ushir/Taruni/Jai/jui/chanpak and Bakul flowers.Rest and bed Room: sleep (1 of major pillar of health and fitness tripod like Diet and Celibacy) is a major factor that cures stress and creates a balance of sorts in one's routine, thus aiding proper digestion. Room must be clean as excess  humidity can cause Allergic skin and Respiratory issues in Kids and elderly population so fumigate space with sunthi / Gugulu / Tulasi / Jatamasi / Haldi / Ajawayan / peels of Garlis or Dehumidifier can be used.Exercise: Those who eager to stabilise at Health and Fitness and yeah Finances too must engage in  some form of movement and exercise (Actively) is imperative to keep the digestive system in prime working condition. Walk and yoga, especially are ideal to boost one's digestive health.Meditation: This is one of the best ways to give digestion a positive push with a good dose of mindfulness and awareness for better balance in the body.Massage: a good oil massage on a regular basis keeps the blood flow in order and ensures that all the organs function well.In ayurveda, the point is to heal and prevent, which is why the methods tend to get to the root of the problem.Basti Therapy and Rasayan Therapy: For details communicate with  Ayurveda college Hospital Or your Ayurveda dr in your city

Take charge of Your Digestion

Dr. Yogesh Kumar, Ayurveda
To keep up with this fast pacing world, the first thing that gets neglected is our digestion. Late night parties, unstable work shifts, skipping breakfast, over eating and stress further dents our digestive powers. Are your bad eating habits and lifestyle affecting your digestion? This self guide is about how to improve the digestion naturally and to correct the bad eating habits.Chronic indigestion, if not managed timely can lead to digestive disorders like Diarrhea, G-I acid reflux, excessive flatus, Irritable bowel syndrome, abdominal pains, bloating, constipation, gastric ulcers, piles, abnormal bowel habits, anorexia.DetoxificationSigns of indigestion: Nausea, vomiting, anorexia (Loss of appetite), salivation, constipation, heaviness in the head, pain in abdomen.Reason for indigestion:Diseases: Some diseases like Gall bladder stones, Gastritis, Stomach ulcers, Cirrhosis of liver, Pancreatitis, Cysts, Heart diseases, Gluten intolerance, Cancers, H. Pylori infection (stomach Infection), Thyroid disorder could be the reasons for Indigestion.Medications: Medications can have side effects and indigestion and poor appetite could be the side effect of the medication you are taking, so consult your physician if you experience indigestion after taking a medication.Fecal material stuck in the colon causes bloating and indigestion.Substance abuse: Smoking, Alcohol and Drug abuse can hamper the digestive system directly.Stress: Some people switch to over -eating to divert their mind from stress as they feel happy, but this is the wrong way to deal with stress and it could result in obesity, indigestion and other metabolic diseases.Bad eating habits like over eating, foods that are hard to digest, foods having large amount of calories can cause indigestion.How to improve digestion:Green DetoxFasting: After a day of unhealthy and over eating, fasting the next day is a good idea to balance the calories. Fasting does not means you have to be empty stomach all day. One can also fast by consuming fruits and vegetables.Detox: Enema and non habit forming laxatives should be used judiciously to counter constipation and indigestion.Light exercise: light exercises like swimming, walking and jogging are best to improve the digestion prior to a meal.Bath: Bathing prior to the meal energizes the body, freshens up the mood and increases the hunger.Appetizers: Ginger, vinegar, sea salt or Pink himalayan salt, lemon, coriander, cumin has been used as appetizers for a long time. An appetizer corrects the digestion by stimulating digestive enzymes.High Fiber diet: Eat fiber rich diet including fruits and vegetables.Probiotics: Daily use of proboitics is good for digestion.Green tea: Green tea is believed to improve digestion.Clean EatingTip: Add Epsom salt, lime juice and apple cider vinegar to warm water, mix well drink this colon cleanses first thing in the morning. This should clean the bowel with a marked difference.Develop a habit of clean eating, cook food thoroughly and chew properly. When digestion is weak always eat light meals.Develop good eating habits: Do not fill the stomach like there is no tomorrow, always leave some space in the stomach, eat a little less than you could to ease some load of the digestive system. For proper working of digestive system, sleep at least 2 hours after the meal.Avoid:Suppression of natural urges like urine, flatus and stool to avoid bloating and weak digestion.Late night working shifts can upset the release pattern of digestive secretions in the stomach and can result in indigestion.Avoid bad habits like Smoking and Drug abuse. Seek professional help to get rid of these bad habits.Stress: There is always going to be stress in today’s world, learn to manage the stress.Avoid untimely eating, over eating and foods that are too heavy to digest.Alcohol: Taking too much alcohol can cause indigestion. Limit the use of alcohol to support the digestion.

Having Bad Digestion - Follow The Tips!

Ms. Swati Kapoor, Dietitian/Nutritionist
Frequent burps, bloating and diarrhoea can be the result of bacteria in food, infection, stress, certain medications and other chronic stomach related issues. But no matter what the cause is, anyone who has frequent digestive problems, faces daily challenges and embarrassment. These following steps will help you to cope better in everyday life.Know your digestive triggersMany things can trigger digestive upsets. Understand your body and type of food group which you are consuming on daily basis. Ask yourself questions about which food/beverage/dish is triggering the digestive issues and with time decrease its intake.Stay hydratedWater is good for normal bowel function. Avoid drinking beverages such as coffee/soda if you think they trigger your digestive problems. Plain water and coconut water are a good choice. Alcohol and caffeinated beverages worsen the condition.Maintain hygieneBefore eating or preparing food, wash your hands thoroughly, this will prevent transmitting potentially dangerous bacteria to your food.A Balanced MealEating right will help you to ease digestion related problems. Eat more fiber to regulate your digestion. Also don’t keep long gaps between your meals.The foremost habit which needs to be developed is to chew your food thoroughly.Don’t go for shortcut treatmentDon’t blindly rely on alternative therapies like fasting or something artificial. It will not only hamper your precious time but surely affect your health. Always consult your doctor before trying any new alternative ways.

Dear IBS.... Let's Break-Up

Dr. Swapnil Dharmadhikari, Ayurveda
“Doctor, whenever I eat my meals, I’m getting the urge to defecate, whenever I finish breakfast, I get the urge, My stools are never solid etc...”- these kinds of patient’s presentations are quite common in IBS. This is a chronic, not easy to treat and frustration inducing disease.Common Symptoms Of IBS-Abdominal pain and discomfort.Abdominal Contraction increases after eating.Abdominal cramps with bloating.Feeling of unclear bowel.Chronic diarrhea, constipation or a combination of both.Flatulence.Ayurveda explains IBS as Grahani & signs and symptoms are based on Dosha dominance  i.e. Vataj, Pittaj, Kaphaj Grahani.Line of treatment in IBS- The medicines should have following qualities: Deepana – carminative property, Pachana – digestive, Sangrahi – intestinal restorative, which increases absorption capacity of intestines Laghu – lightness in the bodyHome remedies for Grahani (IBS)- 1.FlaxseedFlaxseed is a good source of dietary fiber required for the swift and comprehensive passage of waste products. Plus, flaxseed is a good supplier of omega-3 essential fatty acids that are known to support the immune and digestive systems. Both constipation and diarrhea can be treated with flaxseed.Add one teaspoon of flaxseed to one cup of boiling water. Steep for five to 10 minutes and then drink this herbal tea before going to bed. Drink daily to keep your stomach clean and free from gas.2. PeppermintPeppermint contains menthol oil, which has an antispasmodic effect on the smooth muscles of the digestive tract. This helps relieve bloating, gas pain and intestinal spasms. Plus, peppermint can help food pass through the stomach easily.Add two or three drops of peppermint oil to one-fourth cup of warm water. Drink it twice a day. Continue until there is improvement in your condition.Note: If taken in excess amounts, peppermint may cause nausea, heart problems and nervous system disorders.3. Fennel SeedsFennel seeds can relieve the intestinal spasms and bloating commonly associated with IBS. Plus, fennel seeds play a key role in eliminating fats from the digestive system, thus inhibiting the over-production of mucus in the intestine that contributes to IBS.you can take one-half teaspoon of dry roasted fennel seeds powder twice daily with warm water.4.GingerGinger can reduce gas and bloating, hence it is often recommended for treating IBS. Also, ginger can reduce inflammation in the intestines and relax the intestinal muscles.Grate a small piece of ginger and add one teaspoon of honey to it. Eat this mixture before having your lunch and dinner to get rid of diarrhea as well as improve your digestive process.Note: Those suffering from high blood pressure should not use ginger remedies5. CarrotCarrots are a good source of pectin that can help prevent IBS symptoms as well as treat diarrhea and constipation.Blend soft, cooked carrots in a blender with a little water to make puree. Add a little salt and eat one-half cup of carrot puree several times a day.Note: Avoid eating raw carrots if it causes stomach pain.Recommended diet and lifestyle in Grahani (IBS)-Regular intake of buttermilkFibrous dietCumin seeds PomegranateWarm water Easy-to-digest foodsModerate exercise Proper sleepLifestyle adjustments such as – Fixed timt table of meals, sleeping and waking up at regular intervals, moderate exercise, Yoga, stress management techniques are very useful.Mental aspects to IBS- Usually IBS is related with mental aspects. A patient with IBS usually suffers from anxiety or depression. In such a case, along with efforts to restore digestive health with the above said remedies, treatment to depression /anxiety should also be given. Hence treatments like Shirodhara treatment (pouring medicated liquid over forehead in a stream), Regular Pranayama, Meditation is very useful.Some Ayurvedic medicines useful in IBS-Ayurvedic preparations like Takrarishta, Sanjivani vati, Shankh vati, Kutaj parpati, Grahani kapat ras, Pachamrut parpati, Belagyl, Kutajarishta etc. are useful in Grahani. you must consult your doctor before taking any medications.