Ayurvedic Lifestyle Tips for Smooth Digestion and Relief from Gas

For smooth digestion, it is important to have a healthy gut. The digestive system includes stomach, intestine and colon. A healthy digestive system is important for better absorption of nutrients from food and elimination of wastes. The process of digestion begins when the food is ingested. It takes couple of hours for the food to pass through stomach, small intestine, large intestine and then out through the colon. 

The smoothness of digestion depends on how well the digestive system works, on the nature of foods consumed and the environment of the gut. The environment of the gut includes different species of micro-organisms that helps in food breakdown and convert it into nutrients.

 

Understanding Digestion in Ayurveda 

In Ayurveda, the process of digestion takes place many days to complete. The end product of digestion is ojas. It supports good health and long life. According to Ayurveda a smooth digestion occurs when there is balance of –

•     Doshas (vata, pitta, kapha)
•     Agni (digestive fire)
•     Dhatu (body tissues)
•     Malas (wastes)

In Ayurveda there are 6 phases of digestion as mentioned below - 

•      Madhur Avastha Paka (Sweet Stage)

The process of digestion starts as soon food is taken in the mouth. The saliva helps breakdown the food into particles. The amylase in saliva breaks down the sugar in food leading to rise in blood sugar level. Hence the name Madhur (sweet) avastha paka. 

•      Amla Avastha Paka (Sour Stage)

After amylase, it is the hydrochloric acid that starts breaking down protein in the food. Also, the harmful bacteria are destroyed by the acid. Due to the impact of hydrochloric acid the gut environment becomes acidic. Hence the name amla avastha paka. 

•      Lavana Avastha Paka – (Salty Stage)

After the sour stage, the food enters in first part of small intestine. The inner layer of stomach secretes an alkaline mucous. In this stage the acidic and alkaline reaction, gives rise to salty environment. 

•      Katu Avastha Paka – (Pungent Stage)

This stage takes place in second part of small intestine. Here the enzymes fills the broken down food. 

•      Tikta Avastha Paka – (Bitter Stage)

In this stage the food reaches the final area of small intestine. 

•      Kashaya Avastha Paka – (Astringent Stage)

It is the last stage of digestion. In this stage the food after absorption of nutrients turns into waste products. 

Here are some Ayurvedic lifestyle tips to promote smooth digestion and reduce gas:

 

1.      1. Follow a Regular Eating Schedule : Ayurvedic lifestyle is a lot about discipline. Erratic eating habits and timing cause indigestion and gastric issues. Eat at the same time every day to regulate digestive fire (Agni). Avoid skipping meals unnecessarily or eating late at night. Try to eat your meals at least 2 hours before sleep.

2.     2.  Chew Your Food Properly : Chew each bite thoroughly to aid digestion. Eating slowly helps in digestion and prevents trapping air as we eat.

3.  3. Drink Warm Water : Sip warm water or herbal teas (like ginger or fennel tea) throughout the day to help digestive system. Avoid cold or iced beverages, especially with meals, as they weaken Agni.

4.   4. Use Digestive Spices : Spices are an integral part of ayurvedic meals. Incorporate spices like ginger, cumin, coriander, fennel, and turmeric in your foods. These spices not only enhance the taste and flavour of food but also support digestion and prevent as well as relieve gas.

5.    5. Eat Mindfully : Avoid overeating and eat until you are about 75-80% full. Focus on eating freshly cooked, warm, and easily digestible foods. Avoid eating while distracted (e.g., watching TV or working). Pay attention to different flavours and textures in food to boost digestion.

6.  6. Avoid Incompatible Food Combinations or Viruddha Ahara: Avoid mixing incompatible foods like milk with fruits, milk with fish or fruits with meals. Such combinations can create toxins (Ama) in the body and weaken digestive system leading to gas and acidity. Viruddha ahara can also create dosha imbalance in the body. 

7.      7. Practice Post-Meal Habits : Chewing fennel seeds after meals is a good practice. Sit quietly for a few minutes after meals preferably in Vajrasana to aid digestion. A gentle walk  after meals helps stimulate digestion.

8.     8. Massage Your Abdomen : A gentle abdominal massage with warm sesame oil can help relieve bloating and improve digestion.

 

9. Herbal Remedies

• Triphala: Take 1 teaspoon with warm water before bed to regulate digestion.
• Hingvastak Churna: A blend of spices like asafoetida that helps with gas and bloating.
• Ajwain (Carom Seeds): Chew a small amount with a pinch of rock salt after meals. Ajwain and Aloe vera Churna is also quite effective gas remedy.
• Fennel-cumin mix : Roasted mix of fennel and cumin seeds after meals helps digestion.
• Mint leaves : chewing mint leaves after heavy meals can prevent gas and support digestion.

10.Manage Stress : Stress can interfere with digestion. Practice relaxation techniques like meditation and yoga to reduce stress, which can interfere with digestion.

11. Avoid Gas-Producing Foods : Limit intake of foods like cauliflower, cabbage, rajma, urad dal, beans, carbonated drinks, heavy, fried foods, and stale foods. Too much refined flour in diet can also cause constipation and gas. If eating beanlike rajma, soak them overnight and cook with digestive spices. Soak all lentils for at least 1-2 hours before cooking to prevent gas.

12. Stay Active :Regular physical activity, such as yoga enhances digestive health. Regularly practice poses like Pavanamuktasana or wind-relieving pose, Vajrasana and twisting poses. Pranayama like Agni Saar kriya, Kapalbhati, Anulom Vilom can greatly enhance digestion by improving oxygen flow, reducing stress, and stimulating the digestive organs.

 

CONCLUSION

With brief understanding of digestion and ayurvedic lifestyle tips for smooth digestion and gas, the importance of smooth digestion is much evident. As discussed above the healthy micro-organism helps in breakdown of food. As a result, the body absorbs the required nutrients from the body. A healthy digestive system is important to maintain the body’s various function. A smooth digestive system supports - heart health, sleep, immune system, gut health.