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Facing the festive bloat? Here are simple eating habits to ease it

While August was about Teej, Raksha Bandhan and Janmashtami celebrations, September is lined up with Festivals like Onam, Ganesh Visarjan, Vishwakarma Puja, Zero Festival, Navratri and Pang Lhabsol Festival And October will continue to ring in the celebrations of Dussehra and Diwali. It means an extended excuse to do a lot Salty, Gujiya, Sweet, etc but the joy of too much celebration is feeling most of us bloated and swollen,

In an interview with HT Lifestyle, Luke Coutinho, Holistic Nutrition and Lifestyle Coach at Integrative and Lifestyle Medicine and founder of You Care, explained, “It occurs when there is an accumulation of fluid or gas within the body, and many lifestyle changes can be avoided. There may be factors contributing in that direction. eating food in the wrong combinations, eating too much, not chewing well, not cooking food properly, impaired digestion, sedentary lifestyle, lack of sleep, drinking too little water, drinking too much alcohol, or All of these can happen by eating foods loaded with salt and preservatives. Look at us and feel bloated. ,

He suggested some eating habits that can help reduce this inflammation and swelling:

1. Anti Bloat Tea – Nature has endowed us with certain herbs and spices that act as natural diuretics. Coriander seed is one of them. Even a simple decoction of coriander seeds can help flush out the excess and trapped water from your system making you feel better.

Here’s a recipe that works really well –

1 liter water in a jar/glass

2 tbsp cumin

1 tbsp coriander seeds

1 tbsp fennel

1 tsp celery

Soak overnight, boil the water in the morning and reduce it to half. Make it like an infusion. Filter it and put it in another bottle.

Sip throughout the day.

2. Fennel after meal – Spices such as cumin (cumin), black pepper (black pepper), bishop’s grass (celery), fennel (fennel), thyme and parsley have carminative properties, which means they prevent flatulence by supporting the digestion of foods. which are otherwise difficult to digest. and can create gas in individuals with weak gut health. In traditional Indian cooking methods, these spices are a part of the recipe anyway, but the simple Indian practice of chewing fennel or fennel after a meal can also help prevent or reduce inflammation. Plus, it’s a mouth freshener!

3. Chew slowly and chew little by little – Slow down the pace of eating the festive food. When we eat our food too quickly, we fail to use our teeth to break down the food into smaller particles and send the partially digested and larger portions of the food to our stomach. This causes our stomach to produce more acid and enzymes to break down the food that our mouth should have done. This paves the way for acidity and indigestion. Furthermore, these undigested pieces of food further pass into our small intestine. These pieces of food irritate the mucosal lining of the gut, causing inflammation, bloating, excess acidity in the gut and disturbing the gut microbiome. Ever experienced bloating after having a heavy meal very quickly? This is due to bad gut bacteria misbehaving and getting trapped in gases simply because you ate and didn’t chew too quickly.

Extending his expertise to the same, Dr. Siddhant Bhargava, fitness and nutrition scientist and co-founder of Food Tailor, shared, “During the festive season, we simplify our healthy eating regime. However, these changes in diet and eating patterns can affect our metabolism, gut health and overall health, and inflammation is one of the consequences that leads to physical discomfort. However, there’s a lot you can do to make your life easier.”

He advised, “First of all, identify the cause of inflammation to eliminate the symptoms. For example, many people experience bloating after consuming certain foods such as legumes, high-fiber vegetables, fruits, artificial sweeteners, etc., which contain high amounts of undigestible compounds, these trigger foods. It is recommended to limit substances. In addition, lactose intolerance is one of the most common conditions that cause bloating. Therefore, if you are lactose intolerant, it is best to avoid dairy products. In addition, increase your fiber and fluid intake as well as physical activity. Keep yourself hydrated. Drinking enough water is one of the most effective solutions to keep bloating at bay. It helps in flushing out the toxins from our system and keeps the digestive system moving.”

He further added, “A glass of warm water mixed with lemon juice and a spoonful of freshly grated ginger will also help you get rid of bloating. When we are in festival related events, both at home as well as outside, It is also important to measure and control portion sizes. Limit your intake of foods high in salt and fat. Eat smaller portions to give your digestive system time to work. If smaller meals make you hungry and When energy is low, have a healthy snack like ragi crackers or eat a few servings of fruit. Measure your meals, use smaller meals, and eat slowly to reduce the risk of bloating.”

That being said, the festive season has a different context. People experience bloating day after day and it all comes down to that one drug which is cheap and practically free. It’s called lifestyle.

Hello Friends, My Name is Raushan Kumar. I am a Part-Time Blogger and Student. I am author of https://searchnews.in . We're dedicated to providing you the best of News, with a focus on Business, Health, Lifestyle, World, Tech, India, Gadget.


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