Banish the Bloat

Bloating is pretty uncomfortable and can even be embarrassing! But it doesn’t have to be. Here’s everything you need to know about how to avoid bloating!

Even though Asian food is mouth-wateringly delicious, sometimes it can be the cause of an uncomfortably round belly and your waistband becoming a smidge tighter: bloating.

Bloating is the noticeable swelling of the small intestine due to excessive gas production. Your body uses healthy gut bacteria in the belly to work hard to break down foods in your gastrointestinal tract, with gas a by-product of the process. When foods are harder to break down, more gas is produced, leaving you feeling unpleasant and gassy (cue flatulence jokes).

By avoiding these foods, you can help reduce bloating!

Dairy Products
Yes, your ‘rasmulai’ and ‘kheer’ dishes which contain dairy may contribute to bloating. Amidst a range of dairy products in your daily meals, dairy may cause mild bloating to extreme abdominal discomfort and diarrhoea. If you constantly feel symptoms after consuming dairy, you may be lactose intolerant.

You can reduce bloating by making simple switches to dairy products with nut-based and unsweetened variants.

Pro tip: Yogurt is an exception. Consuming yoghurt can promote healthy intestinal bacteria and help reduce bloating.

Yogurt has tons of beneficial probiotics that can help promote a healthy gut and digestive system. These same cultures are found in dairy-free yogurts as well, so you can still reap the benefits if you’re lactose intolerant.
Since bananas are naturally high in potassium, eating them on a regular basis can help give your body the resources it needs to reduce water retention and get rid of excess sodium from other foods.

Processed foods
Staying clear of processed foods, like white bread, pasta and packaged foods can go a long way with reducing bloating. Whilst most processed foods have added sugar and salt, over-consumption may lead to dehydration, meaning more gas!

Instead of processed foods and additives, you can find alternatives like fruits instead of cookies and cakes, and dark chocolate instead of sweets and snacks. The change in your diet doesn’t have to be dramatic but avoiding foods with excess sugar and salt is extremely helpful to reduce bloating.

Pro tip: Bananas, watermelon and avocados are the best fruits to avoid bloating!

Soda and fizzy drinks
Refreshing and so tempting! Soda and fizzy drinks fill up your belly with carbonated air and the sugar and additives will leave your body feeling even more thirsty and wreak havoc on your blood sugar levels and cause gas. Easily swapping out fizzy for water can be a game-changer!

Legumes
The home-cooked lentil dish is a South-Asian favourite, but legumes are a no go for bloating. Legumes encompass everything from peas, beans, chickpeas, lentils to soybeans, peanuts, and tamarind. Legumes are an integral part of any nutritious plant-based diet and packed with fibre. The fibre requires more digestive power and can lead to an increase in gas.

Cutting out legumes completely may be unhealthy, so making the more important changes in your diet like avoiding processed foods and increasing the right foods to avoid bloating will build your body up to get used to taking in fibre. With the right diet, over time legume-triggered bloating will subside.

A great excuse to get glowing skin and reduce bloat! Turn avocado-eating into a delicious avocado smoothie!
Peppermint has long been used to improve digestion, so it may help with bloating related to gas or constipation. Try drinking a cup or two of peppermint tea next time you’re feeling bloated.

Foods that will help with bloating

Here are some home remedies for stomach bloating you may find helpful!

H2-Oh, yeah!
Staying hydrated is super important! Drinking enough and eating water-dense foods helps flush out toxins, reduce inflammation and minimise bloating!

Lemon water, watermelons and celery and cucumber are great options to keep your body hydrated and keep your diet interesting!

Spice
Our South-Asian ancestors got this one right! Rosemary, turmeric, and ginger are great anti-inflammatory remedies. They can help settle an upset stomach and reduce bloating.

Chai
Simple teas like peppermint and dandelion root can help support the digestive system and relieve painful bloating, water retention and even menstrual cramps!

Slowly implementing changes into your daily life can help improve bloating and leave you glowing inside and out!

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