Written By: Bhavyajyoti Chilukoti | Updated: January 6, 2017, 7:21 PM
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Improper eating habits is one of the common causes of bloating. And hence, instead of gulping down that medicine, making a few dietary replacements in your meal can go a long way in improving your condition. Mrs Suvarna Sawant, Chief Dietician at Jaslok Hospital & Research Centre, Mumbai shares a few foods that you must include in your diet to deal with bloating.
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Soy milk instead of milk: Replacing cow's milk with soy milk not only helps you to maintain your protein intake but also prevents bloating caused due to lactose intolerance.
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Banana and berries instead of eating watermelon and apple: It's time to replace apples for snack time with bananas and berries, which are loaded with antioxidants and fibre, which helps in aiding digestion and improving your condition.
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Ginger instead of garlic: Unlike garlic which is rapidly fermented by bacteria causing gas, ginger is anti-inflammatory and anti-emetic in nature. Hence, adding ginger to food causes expulsion of intestinal gas proving relief from bloating.
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Plain water/ tea/coffee instead of carbonated beverages: Most people think that carbonated beverages help in dealing with bloating, which is not true. Instead drink freshly prepared fruit juices, tea or coffee or just plain water can also help in lowering the severity of the condition over time.
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Fresh herbs and spices instead of onion: Going onion-free is one of the quick fixes to deal with bloating as it is a gas-producing food. Instead, you can add fresh herbs and spices, which not only add a unique flavour but also improve the taste of the food and aid in digestion.
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Jowar and oats instead of wheat: If you suffer from gluten sensitivity, then replace wheat with other healthy grains and cereals like jowar and oats. This is because, oats and jowar are not only loaded with fibre but also keep you full, causing slow release of gas.
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Spinach and cucumber instead of cruciferous vegetables: Yes, cruciferous vegetables such as cabbage, cauliflower and broccoli are known to produce gas and hence, further aggravate bloating. So replace these vegetables with spinach and cucumber which are loaded with nutrients and fibre to prevent bloating.
