How to Use Ayurveda to Prevent Bloating and Gas Naturally

Bloating and gas problems are a common gastrointestinal issue that most of us have come across. Both the conditions are related to each other but are totally different in the nature of their occurrence. 

Bloating

Bloating is a condition when there is a gas build up in the digestive system. There is a feeling of fullness and tightness in abdomen. The most common cause of bloating is constipation (a condition when the bowel movement is not normal). When the stool remains in the end of the digestive system for long it starts fermenting. This forms a gas causing pain in abdomen. 

Gas

Presence of gas during digestion is normal until it is trapped. The excess gas in the body is released by flatus (fart) or burp. However, if the gas during digestion does not move well it causes pain in stomach. Gas formation may result from consuming foods that produce gas or it may be a result of certain underlying health issues or medication.

 

Why bloating and gas needs treatment?

It is important to see a healthcare provider if bloating and gas is accompanied with the sign and symptoms given below –

·         * Weight loss

·         * Presence of blood in stool

·         * Loose stool

·         * Constipation

·         * Irregular bowel movement

·         * Nausea

·         * Pain in chest

·         * Prolonged pain in abdomen

 

Food habits and lifestyle that causes bloating and gas 

 

Dietary habits

Some of the common food habits contributing to gas and bloating in digestive system include –

Carbonated drinks - Fizzy beverages or carbonated drinks builds up the gas in digestive system. The bubbles of gas (carbon dioxide) released from carbonated drinks exerts pressure on the abdomen, causing abdominal pain. 

Common foods that cause bloating and gas 

·       * Wheat – The presence of protein called gluten in wheat can cause gas and bloating.

·       * Beans – The high fiber content and presence of sugar called oligosaccharides causes bloating. As some people find it difficult to breakdown these products.

·      * Garlic and onion – Fructans are soluble fibers present in garlic and onions. In some people, even a small amount causes digestive problems that include bloating and gas.

·        * Rye and Barley – The high fiber and gluten content in rye and barley can cause bloating in some people.

·        * Dairy products – Some people are lactose intolerant. Consuming dairy  products can cause gas, bloating, pain in abdomen.

·        *  Cruciferous vegetables – Vegetables such as broccoli, cauliflower, cabbage, etc may cause digestive problems.

·       * Sugar – Processed and refined sugar are empty sweetener. As they contain zero nutrients. Such non- nutritive sweeteners cause bloating and gas.

·      * Apple – It contains fruit sugar called fructose, which is not easy to digest.

·      * Pears – It contains sorbitol that causes bloating in some people.

 

Ayurvedic ways to prevent bloating and gas naturally

 

Given below are the ayurvedic ways that can help relieve gas and bloating naturally. 

FOOD HABITS

1. Mindful Eating Habits : Eat slowly and chew food thoroughly to aid digestion. Avoid overeating and eat meals at regular intervals avoiding skipping meals.
2. Balance Food Choices : Avoid incompatible food combinations, such as milk with citrus fruits. Reduce intake of heavy, fried, or overly spicy foods. Cold and raw foods can aggravate Vata weakening digestive fire. Opt for freshly cooked meals with light spices.
3. Include Herbs and Spices  : Include digestion-friendly spices like ginger, cumin, fennel, and coriander in cooking every day to prevent gastric issues.
4. Meal Timing : Eat your largest meal during lunchtime when digestion is strongest. Keep dinner light and eat at least 2-3 hours before bedtime.
5. Avoid Gas-Forming Foods : Limit foods like beans, lentils, broccoli, cauliflower, radish, and carbonated beverages if they trigger bloating. Soak lentils and beans overnight and cook them with asafoetida (hing) and spices to make them easier to digest.

 

LIFESTYLE PRACTICES

1.       Physical Activity : Practice light exercises like walking after meals to stimulate digestion. Long walks everyday help in relieving gas and bloating.

2.      Stress Management : Practice mindfulness, deep breathing, or meditation to reduce stress-related digestive issues. Avoid eating when feeling stressed or anxious.

3.      Yoga and Pranayama : Yoga can be an effective way to prevent bloating and gas. Certain yoga poses for instance, Pavanamuktasana and Vajrasana are excellent for releasing gas and improving digestion. Balasana relaxes the abdominal muscles and helps relieve tension, while Vajrasana (Cat-Cow Pose) stretches the abdomen, improving circulation and bowel movements. Pranayama like Nadi Shodhana Pranayama and Agni Saar kriya help digestive system and reduce bloating.

4.       Daily Routine : Follow a regular eating schedule and maintain a consistent daily routine to support optimal digestion. Wake up early and include bowel-cleansing practices like drinking warm lemon water in the morning.

 

AYURVEDIC REMEDIES

1.       Triphala : Take 1 teaspoon of Triphala powder with warm water before bedtime. It helps cleanse the digestive tract and prevents bloating.

2.      Ajwain (Carom Seeds) : Chew 1/2 teaspoon of ajwain with a pinch of black salt and warm water after meals to reduce gas and bloating.

3.      Ginger : Drink fresh ginger tea before meals by boiling a few slices in water. Add honey or lemon for flavour. Ginger enhances digestive fire (Agni) and reduces gas.

4.      Fennel Seeds (Saunf) : Chew a teaspoon of fennel seeds after meals to soothe the digestive system and prevent bloating.

5.      Asafoetida (Hing) : Mix a pinch of asafoetida with warm water and apply it as a paste around the navel for immediate relief from bloating. Add hing to cooked foods, especially lentils, to improve digestibility.

6.      Cumin and Coriander Tea : Prepare a tea with 1/2 teaspoon each of cumin, coriander, and fennel seeds boiled in water. Sip warm after meals to support digestion and prevent gas.

7.      Lemon and Rock Salt : Squeeze half a lemon into warm water, add a pinch of rock salt, and drink before meals to stimulate digestion and prevent gas.

8.      Buttermilk with Spices : Add a pinch of roasted cumin powder, black salt, and grated ginger to a glass of buttermilk. Drink after lunch to improve digestion and reduce bloating.

9.      Haritaki or harad : Mix 1/4 teaspoon of Haritaki powder with warm water and take it at night. It helps in relieving chronic gas and bloating.

10.  Peppermint or Mint Leaves : Chew a few fresh mint leaves or prepare a tea to soothe the stomach and reduce gas.