Table of Contents
Persistent bad breath, post-meal fatigue or bloating? These three signs of underlying gut health issues are easy to miss — and easier to fix than you think.
In Part 1 of this guide, nutritionist and clinical dietician Qurath Ain helped us identify the first four signs your gut may be struggling: constipation, frequent stomach upsets, sudden food sensitivities, and skin breakouts or dullness. If you missed it, you can read Part 1 here before continuing — the context helps.
Here, we pick up where we left off. Signs 5, 6, and 7 are the ones that are easiest to dismiss as unrelated to the gut — persistent bad breath, post-meal fatigue, and bloating that won’t go away. But here’s what’s actually happening, and what you can do about each one.
SIGNS OF GUT UNEASE: #5. Bad Breath (Halitosis)
Did you use mouthwash and still smell something unpleasant? If you have ‘morning breath’ all day long, there might be a more serious problem than just your teeth. Sluggish digestion and a build-up of undigested food in the gut are often overlooked contributors to persistent bad breath.
The Fix: Keep your hydration levels up and increase your fibre consumption. Often, constipation or sluggish digestion is the unseen culprit. A sprig of mint or a homemade fennel mouth freshener post-meal is a good habit to build, but the more useful fix is upstream.
Additionally, Qurath advises: “Avoid foods with strong odour and flavours such as garlic, onion, radish. Clean your teeth with a toothbrush and toothpaste, at least twice every day, preferably in the morning and at bedtime. Use of mouthwash may help mask odour and to feel fresh. And do visit your dentist once every six months.”
SIGN #6: Unexplained Fatigue
Do you feel like taking a nap after every meal, or always find yourself looking for a couch after lunch? This could be a sign that your blood sugar levels are fluctuating. Overconsumption of processed, low-fibre grains causes a rapid spike in blood sugar, followed by a dip that leaves you feeling weary.
The Fix: Choose grains that release energy slowly. Khapli wheat has a lower glycaemic index than modern wheat varieties, which means it digests more gradually and may support steadier energy levels through the day. Don’t skip breakfast; a bowl of dalia (broken wheat porridge) topped with nuts and seeds is a solid way to start the morning on the right footing.
SIGN #7 OF GUT UNEASE: Bloating and Gas
If your stomach feels uncomfortably full after eating, or you’re experiencing unwanted gas, it’s time to reconsider your meal choices. Bloating is your gut’s way of signalling, “I need help!” Difficult-to-digest foods and rapid eating can both cause a build-up of gas in the digestive tract.
The Fix: Don’t shock your system by suddenly adding fibre. Introduce it slowly: guavas and papayas are a gentle start, and traditional kanji (fermented carrot drink) or homemade curd can support gut flora. Replacing processed grains with whole ones — including Khapli wheat, with its rustic, nutty flavour and high fibre content — may, for some people, feel gentler on a sensitive gut.
Qurath advises that you:
- Eat all your meals at regular intervals.
- Eat slowly and chew 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 these foods that 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.
- Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, and buttermilk, to maintain a healthy gut.
- Try to include whole grains like wheat, multigrain and millets in your daily diet as they are a good source of fiber and other nutrients.
What Indian Diets Often Miss (And How To Fix It)
A lot of Indian families aren’t getting enough fibre from their diet, even though the cuisine is rich with options. Refined grains, fewer salads, and processed snacks have quietly replaced the whole grains and fresh vegetables the gut actually needs. The good news is that gut-related problems respond well to dietary changes — and the change doesn’t have to feel like a compromise. For instance, take the case of a kitchen staple: atta. Khapli wheat, or ancient Emmer wheat, has been part of Indian kitchens for generations: a heritage grain with a rustic, nutty flavour and a naturally high fibre content that supports everyday digestive health.
ALSO READ: Everything You Wanted To Know About Khapli Atta But Were Too Afraid To Ask
For instance, Aashirvaad Chakki Khapli Atta is ground using a traditional stone-like process — Chakki Jaisi Pisai — carefully sourced from farmers of Karnataka and Maharashtra and put through 40+ rigorous quality checks per batch. When included in a well-rounded diet, it is a genuinely tasty way to bring more fibre to the table. The rotis are heartier and more flavour-forward than what most modern flours produce — wholesome rotis, made for everyday nourishment.
Your body constantly tries to communicate its needs — sometimes in whispers (a mild stomach ache), and at other times considerably louder. So the next time your digestive system sends you a message, don’t hit the snooze button. Make small changes to your plate, and see each meal as an opportunity to do right by your gut.
