New Delhi: Bloating is a common digestive complaint that can cause abdominal fullness, discomfort and a feeling of heaviness. It may result from overeating, consuming gas-producing foods, dehydration, swallowing excess air or underlying digestive conditions.
According to Dr Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist, a few simple lifestyle and dietary changes can help reduce bloating and support healthy digestion. While occasional bloating is usually harmless, persistent or severe symptoms should be evaluated by a healthcare professional.
Eat kiwi and papaya
Dr Sethi recommends including kiwi and papaya in the diet as both fruits contain natural digestive enzymes that help break down proteins and improve digestion.
They are also rich in dietary fibre, which promotes faster stomach emptying and may help reduce trapped gas that contributes to bloating.
Take a 10-minute walk after meals
A short 10-minute walk after eating can aid digestion and help minimise bloating.
According to the expert, gentle physical activity stimulates the digestive tract, helps move trapped gas through the intestines and prevents food from remaining in the stomach for prolonged periods. Walking after meals may also help regulate blood sugar levels.
Simethicone may offer temporary relief
For people experiencing bloating caused by excess gas, simethicone is an over-the-counter medication that may provide temporary relief.
It works by breaking up gas bubbles in the digestive tract, allowing them to combine into larger bubbles that can pass more easily. This may help relieve bloating, abdominal pressure and gas-related discomfort.
Individuals should consult a healthcare professional before using any medication, particularly if symptoms persist.
Sip peppermint or ginger tea
Dr Sethi suggests drinking peppermint tea or ginger tea to ease digestive discomfort.
Peppermint helps relax the muscles of the digestive tract, reducing cramps and allowing trapped gas to pass more easily.
Ginger stimulates digestive enzymes, promotes stomach emptying and may help reduce feelings of fullness after meals.
Fennel seeds support digestion
Fennel seeds have long been used as a natural digestive remedy.
According to the doctor, they help relax intestinal muscles, stimulate gastric enzymes and assist in releasing trapped gas, making them a simple home remedy for occasional bloating.
Use bismuth with caution
Bismuth compounds may help reduce foul-smelling gas by binding to sulphur-containing gases in the digestive tract.
However, Dr Sethi cautions against prolonged or excessive use, as high doses or long-term consumption may cause serious side effects, including confusion or muscle twitching.
Anyone considering regular use should seek medical advice.
When to seek medical attention
Although occasional bloating is common, persistent, severe or recurring symptoms should not be ignored.
Bloating accompanied by unexplained weight loss, persistent abdominal pain, vomiting, blood in the stool, fever or changes in bowel habits requires prompt medical evaluation.
Maintaining a balanced diet, staying physically active, drinking adequate water and following healthy eating habits can significantly improve digestive health and reduce bloating in many people.