Handy tips for bloating, gas relief

Excess coffee, tea, especially with milk

Coffee and tea, particularly when consumed in excess, can be acidic and may stimulate the production of stomach acid, leading to increased gas. “Milk can contribute to lactose intolerance, causing digestive issues. Consider substituting with herbal teas or limiting coffee intake,” said Agarwal.

Cauliflower and cabbage

Cruciferous vegetables like cauliflower and cabbage contain complex carbohydrates that are challenging to digest, leading to gas production. Limit their intake, or opt for alternative vegetables like spinach or zucchini, said Agarwal.

Apples and pears

These fruits are high in fructose and fibre, which can cause bloating and gas. “Try replacing them with low-fructose fruits like berries or melons for a gentler impact on digestion,” said Agarwal.

Raw cucumber and onions

Raw vegetables, especially those with high fibre content like cucumber and onions, may be difficult to break down, causing gas. Consider cooking or opting for cooked vegetables like steamed carrots or bell peppers, mentioned Agarwal.

Corn

Corn contains cellulose, a type of fibre that can be challenging for the digestive system. “If corn triggers discomfort, replace it with alternative grains like quinoa or rice,” said Agarwal.

Intestinal gas is a normal part of digestion. But excessive gas and flatulence can be caused by lactose intolerance, certain foods, or a sudden switch to a high-fibre diet, said Dr Vikas Jindal, consultant, Dept of Gastroenterology, CK Birla Hospital, Delhi.

According to Mohini Dongre, nutritionist, Narayana Hospital Gurugram, the removal of items like excess coffee, cruciferous vegetables, high-fructose fruits, raw vegetables, and corn from breakfast can significantly alleviate digestive discomfort. “These foods contribute to increased gas production and may be challenging for some individuals to digest,” said Dongre.

Flatulence can be a symptom of some digestive system disorders, including irritable bowel syndrome, said Dr Jindal.

What can be done?

Ease those morning discomforts by reconsidering your breakfast choices. Opt for a morning meal that sidesteps the usual suspects known to stir up excess gas and flatulence. “While high-fibre cereals, beans, and lentils are rich in nutrition, their fibre and complex carbohydrates can sometimes lead to unwanted gas/flatulence. People should watch out for cruciferous vegetables like broccoli and cauliflower, as well as high-lactose dairy products, as they might cause stomach problems,” said Dr Jindal.

Dongre mentioned that substituting with alternatives like herbal teas, spinach, low-fructose fruits, and cooked vegetables provides a gentler impact on the digestive system.

Avoid consuming too many fried and oily foods and keep an eye out for artificial sweeteners in sugar-free items. “Carbonated beverages add more air to your stomach, and fructose, which is found in some fruits like pears and apples, can make you feel bloated,” described Dr Jindal.

Can you have fruits to relieve digestive discomfort? (Source: Pixabay)

Additionally, be cautious with processed breakfast foods and high-sugar options, as they may contribute to digestive distress. “Everyone’s tolerance is a bit different, so it’s wise to consult with a healthcare professional or dietitian for personalised advice based on your unique needs and health conditions. With a few mindful tweaks to your breakfast routine, you could bid farewell to excessive gas and start your day on a much more comfortable note,” Dr Jindal said.

Moreover, strive to promote overall digestive health by staying adequately hydrated, chewing food thoroughly, and incorporating probiotic-rich foods, Dongre said.