Say goodbye to bloating and stomach discomfort with these foods

Understanding how the digestive system works

The digestive system is home to trillions of bacteria– the gut flora, some of which are beneficial and some harmful. Beneficial bacteria aid in digestion, while harmful bacteria produce undesirable health effects. As such, the expert explained that when we eat food that includes nutrients, micro-organisms, good and bad bacteria, it travels from the esophagus to the stomach. “Three things—HCL (Hydrochloric acid), digestive enzymes, and bile from the liver act on the food and breaks it down into small parts,” she said, further adding, “they also kill the bad bacteria that are ingested with the food.”

She further explained that “when these three things are not produced in the right amount then the bad bacteria reaches the small intestine, ferments the carbs present in the food and convert it into gas (SIBO-small intestinal bacterial overgrowth)” which can lead to “constipation, diarrhoea, cramping and bloating.” Therefore, it is essential for a person to work on these three elements to keep bloating at bay. 

Foods that can help!

*Liver health: The liver produces bile juice which then helps to break down the food.  Thus, the importance of  maintaining good liver health cannot be stressed enough. The expert therefore suggested that “milk thistle can protect the liver against toxins, reduce inflammation and detoxify the liver while dandelion root can reduce stress on the liver and support its ability to produce bile,” if consumed.

 Here is how one can consume them!

 Dandelion tea 

 Ingredients 

 * Water-200ml

 * Dandelion root: 1/2 tsp

 * lemon (optional) : half

 Preparation

* Take Water in a pan and boil for 2 minutes

 * Add 1tsp of Dandelion root and let it steep for another 3 minutes

 * Turn off the burner and let it steep for at least 30 minutes

 * Restrain the mixture in a cup and add lemon.

 Milk Thistle Tea 

 Ingredients 

* Milk Thistle Tea – 1 tsp

 *water – 250ml 

 Preparation

  * Steep 1 tsp of milk thistle loose tea in a cup of water for 5-10 minutes

 * Enjoy.

Here is how you can reduce bloating (Source: Getty Images)

*Improving digestive enzymes: The expert suggested that “papaya and pineapple” can be a good choice for improving digestive enzymes. She explained that papaya contains papain, while pineapple contains bromelain, both of which are digestive enzymes that aid in better digestion.

 *Dietary and lifestyle changes to improve stomach acid production

 *Apple Cider Vinegar– Rich in enzymes that helps in breaking down food and increases stomach acid. You can have it 30 minutes before lunch (1 tsp in a glass of water).

 * Ginger– Accelerates gastric emptying, and stimulates the production and secretion of digestive enzymes. Add ginger to vegetables, dals, and curries, or have ginger tea post-meals.

 * Home-made pickle– Improves digestion and stomach acid levels and reduces inflammation. You can have half a teaspoon of a home-made pickle with other food items.

 * Pumpkin seeds– Improves zinc intake which is used by the stomach to produce HCL. Sprinkle one teaspoon of pumpkin seeds on fruits or salads.

 * Sit with crossed legs while eating food– It triggers abdominal muscles that help in increasing stomach acid.

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