Why bloating is such a common Indian complaint and how to manage it

I’ve never travelled abroad without my trusty stash of vacuum-packed theplas. Anyone with young kids will concur. Marrying into a Gujarati family introduced me to an entirely new carb universe— khakhras, puris, and the ilk. I have zero reservations about pulling out these delights in a European café (or flight), even as other patrons delicately nibble on their salads and sip their skinny lattes. We’re Indian and we love our carbs—whether lentils, flour or rice. And maybe that’s precisely why bloating is such a common complaint.

You are what you eat

The Ayurvedic perspective suggests that since lentils and pulses are rich in fibre, they’re harder for the intestines to digest. “They also contain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols)—essentially carbohydrates that are hard to absorb, in lay terms—which can produce bacteria in the gut, leading to bloating and cramping,” says Dr Deepthy S.G., HOD, Niraamaya Wellness Retreats.

Ayurveda views things through a holistic lens and bloating can’t be pinned to any one single reason. For instance, remember, our grandmothers dissuading us from eating too fast? Or not having curd at night? Turns out, that age-old wisdom might hold truth. “Poor digestion, gut bacteria imbalances, food intolerances, sensitive stomach and certain eating habits like eating in a hurry or not chewing properly can cause bloating and gas,” confirms Dr Reji Raj, senior Ayurveda physician, Amal Tamara.

Stress and the gut

A healthy gut is the cornerstone of overall health, but stress can quickly tip that balance. You’ve likely felt stress manifest in your stomach before, and according to Dr Deepthy, here’s what happens: Stress impacts digestion by tightening abdominal muscles, suppressing the immune system (particularly in the gastrointestinal tract) and causing an imbalance between good and bad bacteria. It also increases stomach acid production and leads to the consumption of more carbohydrate-rich foods—all leading to bloating.

The kitchen to the rescue

Like anyone else who grew up in an Indian household, I’ve always looked to the kitchen for simple remedies—and bloating is no exception. A glass of warm water infused with cumin, carom and fennel seeds is sometimes all that you need after an extra serving of rice. Nutritionist Karishmma Chawla also recommends cinnamon as it has the highest antioxidant value as compared to any other spice. “Cinnamon reduces inflammation and lowers blood sugar and blood triglyceride levels. It also alleviates nausea and assists with digestion.” She further lists prebiotics (found in artichokes, garlic, leeks, amaranth, bananas and eggplant) and polyphenols (found in green tea and apples) to support probiotic growth and promote overall gut health.

In Ayurveda, ghee is often regarded as a “golden elixir,” as it supports digestive health and reduces bloating. Dr Raj recommends consuming ghee in moderation to promote gut healing and enhance digestion. He also warns against fried foods as they absorb oil and cause gut inflammation, slow digestion and add to your gas and bloating woes.

Foods to skip

Seemingly, the trick to beating bloating is less about what to add and more about what to skip. Over the years, I’ve learnt exactly what my triggers are and lest I forget, my body is quick to remind me. While there’s no one-size-fits-all approach, certain types of foods are best avoided, say the experts. “Gluten, dairy, and processed foods can trigger sensitivities, while frequent antibiotics and raw salads can disrupt gut balance,” Chawla says.