Nutrition

Most times we enjoy a late-night binge while watching television without even realising how much we are eating! When you indulge in sugary and fatty foods mindlessly, indigestion takes place, which in turn causes bloating. This is a message UR body is trying to convey to you that there is an imbalance between the good and bad bacteria in your gut. Anti bloat foods Ginger Ginger has anti-bacterial properties that act as a natural antibiotic and flushes harmful bacteria that irritate the tummy in the form of gas. A piece of ginger in tea or hot water can work its magic! Fennel seeds Fennel seeds (Saunf) is a miracle herb, rich in compounds that have excellent anti-inflammatory properties that reduce bloating and trapped gas.Drink a glass of saunf water soaked overnight, first thing in the morning. Lemon water Lemon water is abundant in citrus juices that stimulate the gastric juices in UR stomach and ease the digestion process. Lemon contains vitamin C, which builds immunity and boosts collagen growth. Lemon water also helps you to get rid of toxins and improves UR metabolism. Papaya Papaya is abundant in digestive enzymes (papain). This exceptional fruit helps in breaking down hard and undigested proteins which cause gas. This is probably why raw papaya is used to tenderise meat. About 75-100 grams of papaya can be eaten as a mid morning snack or as your breakfast. But in case UR pregnant, avoid papaya Natural spices Natural Spices like black pepper, cardamom; coriander and basil have a flavourful taste, are healthy and simplify the digestive process. They can be consumed individually in a tea or can be added as flavour agents. Yoghurt Yoghurt is the perfect remedy for frequent episodes of gas and bloating due to its rich probiotic properties. Two tiny cups consumed daily or a glass of buttermilk can help in dealing with harmful bacteria. Daily consumption of two cups of curd or a glass of buttermilk will help in removing the harmful bacteria from your stomach. Post meal digestive mix Made from the finest natural ingredients, this after meal digestive mix helps in the digestion process. Ingredients 1 tsp. mint powder 1 tsp. ajwain 1 tsp. black jeera Preparation One teaspoon of equal parts of mint powder, ajwain and black jeera. It is best to avoid drinking water right after your meals. You can drink water 30 mins after your breakfast, lunchor dinner. Yoga poses to get rid of gas Apanasana How to do it Lie down flat on the ground Slowly inhale while you place your hands on your knees Exhale and hug/bring your knees to your chest Rock your knees from side-to-side to extend your stretch Resume this position for five-eight breaths and then release your knees Balasana (Child pose) How to do it Sit on your knees with your legs spread, so there is adequate gap in-between Now slowly lean forward and stretch your arms in front of you Make sure to keep your back straight, whileyour forehead is touching the floor Hold this position for five breaths or more Setu Bandha Sarvangasana (Inverted back bending asana) How to do it Lie down on your back with your knees bent Keep your feet hip-distance apart Now place your arms along your sides (palms facing up) and keep your feet flat on the floor Gently lift your hips while you stretch your chest, neck, shoulders and spine Hold this pose for at least five breaths Therapeutic water to prevent gas formation Drinking this magical water helps in preventing gas formation. Ingredient 2 litres water 2 tsp. ginger juice 5 basil leaves Pinch of ajwain Preparation Mix 2 liters water with 2 tbsp. ginger juice, 5 basil leaves and a pinch of ajwain. Some smells determine whether the food you’ve eaten has been digested or not. Did you know that the unpleasant smell of gas is usually caused due to the bacteria present in UR large intestine? UR intestine releases gases that contain sulphur which is responsible for the nasty smell.Most foods contain fibre that is soluble and insoluble. Soluble fibres quickly dissolve in water and become gel-like in the gut. Soluble fibre is present in oat bran, beans, peas and most fruits before it enters UR large intestine, triggering gas. To avoid gas from forming avoid eating foods or drinks that give you more gas. Foods that trigger gas Soluble fibre found in beans, oat bran, peas and most fruits Soluble fibre found in wheat bran and some vegetables Lactose found in dairy products suchas cheese and ice cream Sorbitol found in fruits like apples, pears and prunes Starchy foods like potatoes, pasta, noodles, wheat etc. Cruciferous vegetables like cauliflower, cabbage, and broccoli contain raffinose a sugar that remains undigested until fermented by gut bacteria. This can produce gas and, in turn cause bloating. Fried and oily food Fruits eaten after meals tend to ferment due to the slow digestion process Get the best customised diet plan by contacting our nutritionists today!

Charmaine D Souza 4 min read