Well, the answer isn’t all that simple. If the bloating and gas occurs only rarely after heavy meals or eating out then it is a pretty normal reaction. However, if it’s something that you face on a daily basis or very frequently after eating the majority of the food items, then that’s your gut giving you a warning that all is not well. So, what can you eat to make your gut stronger? Let’s have a look:

1. Curd or Yoghurt- Apart from being a source of good quality protein and calcium, curd is also a natural probiotic which means that it contains good bacteria that can improve your digestive health by balancing your gut microbiome and reducing the gas production. You can have it as is or pair it with a fruit to make a parfait. Having buttermilk with roasted cumin (jeera) powder in your mid meals is also a great choice.

2. Black Raisins- These are a great source of fiber and help with your bowel movement. It can help in relieving your bloating especially if it’s associated with constipation. The natural sugars in the black raisins help in pulling water into the intestine and soften your stools. You can take 5-6 black raisins that are soaked overnight in water first thing in the morning.

3. Fennel or Saunf- it contains anethole and fenchole, two compounds that can help in relaxing your gut muscles and let the trapped gas pass providing relief. You can simply include roasted saunf as a mukhwas after meals or make fennel tea.

4. Peppermint- the menthol in peppermint has antispasmodic ability and hence it calms the muscle tone of your digestive tract and eases the cramps and gas. You can have it in the form of hot peppermint tea. 

5. Water- Yes you read that right. The less water you drink, the more your body stores which can also make you feel stretched and bloated. Drinking more water can actually help in reducing water retention and ease your bloating. You can make infused waters and keep the bottle handy to meet your daily requirements. 

Pro Tip: Cut down your salt intake by using less salt and avoiding salty processed and packaged foods. The sodium in the salt also causes water retention and increases bloating. 

These simple tips can very effectively help you say bye bye to your bloating!