Say goodbye to bloating!

by Sanjeev Kapoor

‘An upset stomach can easily escalate to an upset day.’ We are sure the feeling is mutual for all. The ‘bloated stomach day’ is awful and all you want to do is to get rid of that feeling completely. Bloating usually is a discomfort which tends to make you feel full and stuffed all the time and might also lead to a swollen up belly. It’s not just a physical thing, it also affects you mentally, because it gets you grumpy and frustrated on anything and everything. When you eat something spicy, oily, a little too salty, it tends to retain water and leads to building up of gas in your digestive tract. There’s nothing to be ashamed of, we all have been there, done that! Women also experience bloating but that’s mostly during their menses which is a different kind and is not related to the kind of food you eat.

But, there is a list of food which can be really helpful to get rid of the kind of bloating which is mostly due to water retention. Let’s dive into the deets!


Chill with cucumber

You might already know apart from the other culprits that cause bloating, less water intake can be the main one. Cucumbers are high in water content and keep you hydrated which helps to clear out the digestive tract. You can easily have it as a snack, drink a glass of juice or add it to your everyday salads.



Who said you have to drink ‘water’ to meet the daily water goal of the body? There are other options too! A bowl full of watermelon is the closest you can get to a bottle of water. Yes, they are loaded with water so you can eat it as much as you want. It helps you rehydrate, flushes out the fluids that hold on to water and gets rid of bloating.


 Ginger is great

Adrak or ginger is a regular in our kitchen pantries and it has been used in herbal medicines since ages. It has anti-inflammatory properties which aid in digestion and can reduce bloating and gastric problems. It also contains an enzyme called zingibain which breaks down the protein and relaxes the stomach. Ginger tea is very soothing for all your stomach problems.


Go bananas!

Bananas contain soluble fibres and potassium which can counter the sodium present in the body and result in less bloating. It also has a positive effect on blood pressure problems. Fact check: Bananas are not fattening and are not responsible for any extra kilos.


Yay! Yogurt

Yogurt is a probiotic and it promotes good bacteria that in turn leads to a healthy gut. It prevents any gassy feeling, inflammation constipation and bloating. You can drink a glass of chaas, eat a bowl of yogurt after a meal or add some fresh fruits and enjoy it as a dessert.


Other foods/drinks that can help

Papaya, pineapple, oranges, zucchini, eggplant, spinach, tomato, pumpkin, berries, green tea, fennel tea, lemon water


Foods that you can avoid while you experience bloating

Onions, garlic, fizzy drinks, sugar, alcohol, beer, candies, soda, beans, broccoli  

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MasterChef Sanjeev Kapoor

Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.