5 Best Foods to reduce Gas or Bloating

Gas formation in the large intestine is a part of the natural digestion process where gut bacteria break down certain carbohydrates and fiber that aren't fully digested in the stomach and small intestine. It becomes a matter of concern when bloating causes discomfort and pain affecting your overall well-being and this calls for medical attention. But to some extent this can be dealt with a few age-old home remedies

What triggers excessive bloating?

Bloating and gas can be caused by several factors, including the types of foods we eat and how we consume them. In some individuals’ foods high in fiber, sugars, and certain starches—like beans, lentils, broccoli, and carbonated drinks, lactose intolerance or sensitivity to certain foods like gluten—tend to cause more gas, this includes bloating after eating high FODMAP foods (group of fermentable carbohydrates is known as FODMAPs the term stands for fermentable oligo-, di-, mono-saccharides, and polyols). Not everyone has a problem, but a good percentage of the population are sensitive to FODMAPs, especially individuals with irritable bowel syndrome (IBS).

Additionally, eating too quickly or swallowing air while eating or drinking (using straws), stress and anxiety, hormonal changes, certain medications, and also an imbalance between the "good" and "bad" bacteria (Gut dysbiosis) in the gut can make this worse, leading to bloating, if ignored can gradually lead to gastrointestinal disorders.

Here are 5 home remedies for relief from bloating or gas

1. Ginger (Adrak) and Cinnamon (Dalchini) water – Add the following to a glass of lukewarm water (200 ml) for a quick bloating relief          

• Add half Tsp of ginger juice
• 2-3 pinch of cinnamon powder and
• Lemon juice - half Tsp (optional)

Gingerol and shogaol are powerful anti-inflammatory and digestive compounds which stimulate the digestive system, reduce bloating, and alleviate gas by increasing gastric emptying and reducing intestinal spasms.  Similarly, cinnamaldehyde in cinnamon has anti-inflammatory and digestive properties aiding in gas reduction and relaxation of the muscles in the digestive tract and encouraging the production of digestive enzymes. Flavonoids and citric acid in lemon eases bloating.

2. Fennel seeds (Saunf) - Fennel seeds are often served after meals in India, and for good reason. They help release trapped gas, promote digestion, and reduce bloating. You can simply chew on fennel seeds or brew them into a soothing tea for quick relief. To make fennel tea, brew 1 teaspoon of the seeds in hot water for about 5 minutes, then strain and drink. Anethole has anti-spasmodic properties that relax the intestinal muscles, helping to release trapped gas and reduce bloating. It also promotes the production of digestive enzymes.

3. Cumin seeds (Jeera) – Chew half to one tsp of jeera, if required add a bit of jaggery to make it palatable, chew slowly and drink a glass of warm water for quick relief from bloating. Or Soak a tsp of jeera in water overnight and strain and drink the water on an empty stomach or brew 1 to 2 tsp of jeera in a glass of water and sip on an empty stomach.

4. Coriander (Dhania) seeds – Soak 2 spoons of coriander seeds overnight in one glass of water (200 ml), strain the seeds next morning add small amount of rock candy (Mishri) to the strained water and drink on an empty stomach, repeat this for a couple of weeks. Linalool in coriander seeds aids in digestion, helps reduce gas and soothes the digestive tract. Linalool also acts as an anti-spasmodic, relieving bloating and stomach ache. Rock candy, although primarily made of sucrose, is often used in Ayurvedic practices to balance flavours and ease digestion when mixed with herbs or spices. 

5. Carom Seeds (Ajwain) - Boil a teaspoon of ajwain seeds in one cup of water for five minutes, then strain and drink warm. You can also let the mixture stand overnight and keep sipping whenever needed or after meals. Thymol in carom seeds is known for its strong digestive and anti-spasmodic effects, stimulates gastric acid secretion, enhances digestion, relieves gas, and reduces bloating, it also helps relax the muscles of the gastrointestinal tract, easing discomfort

Get Bloating or Gas Relief the Natural, Clinically Proven & Nutritionist Recommended Way

One of the causes of frequent bloating or gas is imbalance between the "good" and "bad" bacteria. Actifiber Natural Gut Strength with Synbiotic Advantage can help you. The perfect blend of prebiotic & probiotic in ActiFiber  has 100% Nature sourced and Clinically proven ingredients to increase the “good bacteria” and reduce “bad bacteria” which may trigger common frequent bloating and gas and restore the healthy balance of your gut, naturally.

Just Add One-sachet-a-day of ActiFiber to any food or drink, like your morning coffee or tea, everyday. It dissolves easily, has no aftertaste or odour, thus fits into your daily diet effortlessly. It is also certified safe for everyday consumption and recommended by Nutritionists.

You will also find it helpful to watch these videos by leading nutritionist Dt.Shreya Goel about 5 Common causes and Solutions for Gas or Bloating and 5 Recommendations for Gas or Bloating.

You can also reach out to our Nutrition Expert for personalized advice to make changes in your diet to minimise recurrent digestive problems such as gas, bloating, Stomach Upsets & Constipation.