Written by: Mantasha
22 September 2025
Bloating is uncomfortable and can make your stomach feel tight or heavy. It often happens after eating certain foods, eating too fast, or swallowing air.
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According to dietitian Mamta Sharma, eating saunf (fennel seeds) as a mouth freshener after meals can help reduce bloating and also improve bad breath.
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Warm water or teas like peppermint or ginger can help move gas through your digestive system. Sip slowly for best results.
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Foods low in fermentable sugars, like bananas, carrots, and zucchini, are easier on the gut. They reduce bloating caused by fermentation in the intestines.
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Yogurt with live cultures or kefir can support healthy gut bacteria. This may ease occasional bloating.
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Eggs, chicken, or fish are less likely to cause gas compared to fatty or processed meats. Keep portions moderate.
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Beans, carbonated drinks, broccoli, and onions can increase gas. Reduce intake if you notice bloating after eating them.
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Chew thoroughly and avoid talking while eating. This reduces swallowed air, which can contribute to bloating.
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Bloating is normal sometimes. Consistently eating gentle, balanced foods and staying active usually helps. Seek medical advice if bloating is severe, persistent, or comes with pain or other symptoms.
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