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Happy Tummy Expert

1 year ago

Dear Abhishek, Thank you for the question 

Bloating can be a symptom of gastrointestinal digestive issues such as Gastritis, indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition which requires medical attention.

Certain food intolerances can cause bloating and indigestio after consuming specific foods. In lactose intolerance it is seen after consuming milk and milk products like cheese, paneer etc. And in gluten intolerance it is seen after consuming, wheat, rye, barley etc.

For further diagnosis and assistance kindly contact your specialized health care professional

Here are a few dietary tips to help manage bloating

• Eat all your meals on regular intervals.
• Eat slowly and chew the food well, try not to use straws for beverages to avoid swallowing extra air
• Do not suck on ice or candy.
• Limit the intake of high fat foods from your daily diet
• One of the dietary factors associated with bloating is the intake and poor absorption of short chain carbohydrates called FODMAP foods. Consumption of foods that as may lead to excess gas production and poor gas clearance. In case of severe bloating abdominal pain and/or IBS try to limit the intake of FODMAP containing foods such as broccoli, cauliflower, cabbage, corn, turnips, onions, peas, wheat, dairy, radishes, lentils, apples, pears etc.
• Practice regular physical activity and stress management

Here are a few guidelines for general digestive health.

• Establish a regular meal pattern (breakfast, lunch and dinner with snacks as appropriate)
• Do not skip your meals, have small frequent meals at regular intervals.
• Avoid large, heavy meals, and practice portion guidance.
• Eat a well-balanced diet includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Include prebiotics such as barley, soyabean, etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Protein rich foods should be included in the diet such as meat, fish, eggs, legumes, pulses, nuts, and seeds.
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
• Avoid lying down immediately after your meal consumption
• Try to limit the foods like alcohol, caffeine, spices, raw onions etc.
• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• limit the intake of excess fibre and dairy products if diarrhoea is present.
• Too much fiber at once can cause gas, which can trigger IBS symptoms. Adding fiber to your diet slowly, may help prevent gas and bloating.
• Gluten free foods are recommended try to limit the consumption of cereal grains and other food products made from whole wheat, barley, oats, rye etc., as they contain gliadin.
• Drink at least 8 glasses of water per day
• Have a gap of minimum 2-3 hours between bedtime and your last meal
• Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
• Try to follow a good sleep regimen in terms of both quantity and quality.

In case of IBS or gluten sensitivity include limit excess intake if fiber and include sources from beans, legumes, fruits, vegetables etc., to meet daily requirements.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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