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February 13, 2025 By Disti Shah 4 Comments

What is Bloating?

BloatingThere is a lot of confusion around ‘bloating’, a common problem that we come across in our day to day life. In fact, we are witnessing a virtual epidemic of bloating in current times. Abdominal bloating not only looks bad but also causes a lot of discomfort.

But it’s not the end of the road. The good news is that it is one of the conditions that can be avoided. However, before learning how to prevent it, we need to first understand the most common causes of bloating.

Common Causes of Bloating

  1. Constipation
    Too little fibre, fluids, and physical activity may lead to constipation, which can result in bloating.
  2. Eating too fast
    Eating quickly and not chewing your food well can cause air swallowing, which leads to bloating.
  3. Drinking too much carbonated beverages
    The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.
  4. Too much consumption of sugar-free beverages
    Too much sugar alcohol in artificially sweetened foods and drinks can lead to bloating.
  5. Food allergies and Intolerance
    Food allergies and intolerance can cause gas and bloating. However, these need to be confirmed by your doctor.
  6. Medical conditions
    Conditions like lactose intolerance, irritable bowel syndrome (IBS), Giardiasis (parasite infection), colon cancer, and bacterial overgrowth can also cause bloating.

Simple ways to avoid bloating:

  • Chew your food thoroughly
    Chewing breaks the food down from large particles into smaller particles that are more easily digested. This makes it easier for the intestines to absorb nutrients and prevents improperly digested food from entering your blood, which can cause bloating.
  • Exercise regularly
    Physical activity helps air bubbles pass through your digestive tract more quickly, so the bloated feeling disappears faster.
  • Avoid too much water during meals
    Too many liquids during meals can dilute digestive juices, which may hamper the digestion process. A small amount of liquids aids digestion, so moderation is key.
  • Avoid drinking using straws and narrow mouth bottles
    These can lead to the ingestion of excess air while sucking, which may cause bloating.
  • Avoiding carbonated beverages
    When carbonated drinks are opened, the compressed carbon dioxide forms bubbles and escapes into the air. Drinking large amounts forces the gas into your stomach, where it may pass to your intestines, causing bloating.
  • Eliminate smoking and Hukka
    People who smoke or use Hukka inhale a lot of extra air, which can lead to bloating.
  • Avoid chewing gums and food with artificial sweeteners
    Artificial sweeteners are difficult to digest and may cause bloating if consumed in excess.
  • Avoid gassy vegetables
    Vegetables like beans, cabbage, Brussels sprouts, onions, radishes, melons, and broccoli can cause gas during digestion.
  • Avoid foods with air whipped into them
    Foods like soufflés, sponge cakes, and milkshakes can introduce excess air into your stomach.
  • Avoid long gaps between meals
    Long gaps between meals can disrupt digestion and lead to bloating.
  • Limit sodium intake
    Processed foods are high in sodium, which can cause water retention and bloating.
  • Monitor fiber intake
    While fiber is essential, excess fiber can cause gas as gut bacteria break it down, leading to bloating.
  • Avoid milk if you’re lactose intolerant
    If your body doesn’t produce enough lactase, the enzyme needed to break down lactose, dairy can cause bloating.
  • Include Probiotics in your diet
    Probiotics contain good bacteria that aid digestion and help reduce bloating.

Yoga and Exercises to Reduce Bloating

Certain yoga poses and exercises can help relieve bloating by stimulating digestion and releasing trapped gas. Try these:

  • Leg Seated Spinal Twist

Seated-Spinal-Twist

  • Apanasan (Wind-relieving pose)

  • Spinal Twist

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  • Paschimottanasana (Seated forward bend)

Seated-forward-bend-pose

  • Seated Heart Opener

  • Adho Mukha Savanasana (Downward-Facing dog)

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Bloating is a common issue with various underlying causes. By understanding these causes and implementing simple lifestyle changes, you can reduce bloating and improve your digestive health. Remember, a healthy and comfortable digestive system is within your reach!

Bloating can be uncomfortable, but it doesn’t have to control your life. Try these tips and let us know what works for you in the comments below! For more articles on digestive health and wellness, explore Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

January 22, 2025 By Suvarna Bhandare Leave a Comment

Effective Tips That Help Relieve Constipation

constipationBefore we dive into the foods that can help you relieve constipation, it is necessary to understand the factors contributing to this condition. Constipation, in simple terms, is the inability to empty the by-products or waste matter of digestion from the colon due to peristalsis – a process in which muscles in the intestine contract and relax to create a wave-like motion. As food passes through the colon (large intestine), water gets absorbed, and the remaining matter forms stool.

Constipation is not a disease but may or may not be a symptom of other underlying conditions. It is a very common complaint, especially where:

  • The diet is low in fibre
  • There is improper food sequencing and combining
  • Mucus-forming foods are consumed in excess
  • There is lack of exercise
  • Hydration levels are low
  • A sedentary lifestyle is followed
  • Processed foods are consumed in high amounts
  • During Pregnancy
  • Stress or emotional eating is prevalent
  • There is delay in using the bathroom when the urge is felt
  • Western toilets are used as opposed to Indian ones

When is constipation experienced?

  • Stools are painful or difficult to pass
  • Stools are hard and dry
  • There is a feeling of incomplete emptying
  • Fewer than 3 bowel movements occur in a week

Having 1-3 bowel movements in a day or after a meal is considered normal. Just remember that the frequency of bowel movements is not the only aspect to consider. Other important points are:

  • Bowel movements shouldn’t be uncomfortable
  • There should be no blood in the stools
  • Stools should not be black or tarry in appearance

Diet and Constipation 

It is proven that what we put into our body has a lot to do with how it comes out. The foods listed below can help prevent or treat constipation:

1. Dietary Fibre:

Fibre is simply the indigestible part of plants. It’s also known as roughage and adds bulk to waste matter. It exists in two types:

  • Soluble Fibre: This type of fibre dissolves and is broken down in the colon, forming a gel-like substance.
  • Insoluble Fibre: This type doesn’t dissolve or break down during digestion. Its main function is to add bulk and make the final stage of digestion easier.

Both types of fibre are essential for treating constipation and are found in almost all plant foods. Besides aiding in easy bowel movements, fibre also helps maintain blood sugar levels, lower cholesterol, and support weight management.

2. Hydration:

Hydration plays an extremely important role in managing constipation. It helps form softer stools and makes transit easier. At least 2-2.5 litres of fluid per day is recommended. Consuming high water-content fruits and veggies also helps.

Foods That Help Relieve Constipation

  1. Fruits: All fruits are good sources of fibre but there are a few sources which have proven to give amazing results, such as apple, pear, papaya, melons, guava, figs, plums, peaches, kiwi, dragon fruit, citrus fruits, berries.
  2. Dried Fruits: But be sure to avoid sugar dipped or coated variants. 
  3. Veggies: Fill your plate with greens. One of the best strategies to keep your digestive system healthy is including lots of fresh and seasonal veggies. Along with a good dose of fibre, they provide other nutrients as well. Add veggies such as spinach, kale, broccoli, lettuce, carrots, cucumbers, sweet potato, peas, corn, asparagus,  green beans, etc. 
  4. Grains and Millets: such as brown rice, oats, quinoa, barley, jowar, bajra combined with veggies are a great option.
  5. Beans and Pulses: such as chickpeas, lentils. Hummus is a good option to have during constipation.
  6. Nuts and Seeds: such as walnuts, almonds, brazil nuts, chia seeds (either soaked in water or over salads and smoothies), flax seeds (sprinkle over salads/smoothies or just consume it in powdered form), fennel seeds (Just chew after meals or can also be boiled with water or in the form of tea)

Additional Tips To Manage Constipation

  • Eat a well balanced diet. Pay attention to DDR – Daily Diet Routine – Meal timings, foods that you choose and portion size.
  • Fill your plate with colourful and seasonal fruits and veggies. They also provide a good amount of micronutrients.
  • Add an adequate amount of fibre in your meals. Choose salads, smoothies and soups. A bowl of papaya with chia or flax seeds proves to be an excellent way of adding fibre to your meals.
  • Keep a check on hydration levels. Lime water, coconut water, herbal and green teas, sugarcane juice, soups, veggie juices works good for increasing total fluid content.
  • Exercise is a must. Make it a part of your routine.
  • Junk and processed foods can upset your stomach so keep them at bay.
  • Limit the consumption of caffeine rich drinks.
  • Avoid emotional eating. 

We hope this article helps you! Do share it and leave your thoughts in the comments below. You can find more articles like this on Gut Health here. If you want expert advice or further guidance on improving digestive or gut health, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

November 22, 2024 By Urvi Gohil 1 Comment

Your Guide For A Happy Gut: Say bye to bloating, acidity and heartburn

Gut health Your body is constantly communicating with you. Very small episodes of acidity, bloating, indigestion, etc. says a lot about your lifestyle and overall health. Are you paying attention? It is important for us to know that about 70% of the immune system is located in our gut and the gut absorbs nutrients that support body functions from energy production to hormone balance, skin health to mental health and toxin & waste elimination too.

So how can you keep your gut healthy? Well, follow this guide for a happy gut to stay healthy!

Easy Guide For A Happy Gut 

  1. Fennel Seeds or Saunf: These seeds have antispasmodic, anti-inflammatory properties and promote the production of gastric enzymes. It works wonderfully against indigestion, bloating, acidity, heartburn post meals and constipation too. Just add 1 tbsp of raw seeds to the water bottle you carry to office or have 1 glass of fennel seed water post meals to take care of such symptoms.
  2. Basil Seeds: They work well in relieving constipation, bloating, naturally detox your body and help regulate smooth bowel movements. It works as a natural coolant. You can have a glass of milk with basil seeds few hours before bed time, or make a drink with water, honey and basil seeds and have it in mid-morning, or just make a habit of soaking it for 2-3 hours and drinking the water in the morning.
  3. Fenugreek Seeds: These are rich in fiber and antioxidants, and help in enhancing bowel movement. Take a tsp of fenugreek seeds and soak it in 1 cup of water at night and have it in the morning with a glass of lukewarm water if you have long term problems of constipation, indigestion or heartburn. *People experiencing severe acidity should avoid this.
  4. Lemon Ginger Water: This will help strengthen the digestive system and prevent indigestion, nausea, heartburn and bloating. Take a glass of lukewarm water, add 1 tsp of lemon juice and 1 tsp of ginger juice in it. This will work best for bloating post meals or occasional bloating post heavy meals.
  5. Apple Cider Vinegar: The unfiltered, unpasteurized and raw mother Apple Cider Vinegar has live micro-organisms and help to work towards heartburn & GI stress. A dilution of Apple Cider Vinegar before a meal can help you stimulate acid secretion and reduce gut symptoms. Also, having a tbsp of ACV in 300 ml water in the morning can also help in the same.
  6. Water: Is the body’s basic requirement! A constant supply of water is necessary to replenish the fluids lost through activities such as respiration, perspiration, urination, regulating body temperature, digesting food, etc. Try to drink at least 2-2.5L of water throughout the day and it is the answer to all your digestive issues.
  7. Vegetables & Fruits: Having 1 portion of vegetables in every meal is the best way to help your gut digest the food well and have enough nutrients. Plus, the fiber from them helps to ease bowel movement and acts as food for micro-organisms. Fruits are best to go for in mid meals to add more soluble fiber and get rid of acidity and bloating.
  8. Physical Activity: No escape here. Being physically active for 30-45mins is the answer to good health and a happy gut. Exercise gets your heart pumping and increases blood flow and oxygen circulation throughout the body. Blood and oxygen are necessary to aid digestion and keep the intestinal muscles healthy. So for constipation, bloating, acidity, heartburn, etc. including some walking, cycling, yoga, etc. will give you better results.
  9. No Sugar: Processed sugar, refined flour, fried and processed food should be avoided as they are not good for your gut microbes.

Just follow these simple tips for a happy gut! If this article helped you, let us know your thoughts in the comments below. You can find more articles like this on Gut Health here. If you want expert advice or further guidance on improving digestive or gut health, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

October 15, 2024 By Dhwani Bagadia 1 Comment

Leaky Gut: Symptoms and Causes

leaky gutThe gut is considered to be the “Gateway to Health”. It consists of approximately 80% of the immune system. 95% of “serotonin”, the “feel-good” hormone, is also produced in the Gut. Healing and improving your gut is of the utmost importance to lead a healthy and happy life. Your gut is responsible for stomach conditions, pain and even eagerness. Poor gut health can cause various issues such as a Leaky Gut.

A Leaky Gut is one of the most puzzling illnesses/diseases to be diagnosed and to get treated. It is a very puzzling disease or illness majorly due to the gut having a very extensive and complex structure. “There is still so much science that proceeds with finding newly developed methods, where the gut can have an impact on the health of the heart to brains being young and active,” says Dr. Alessio Fasano, Director of the Center for Celiac Research and Treatment with Harvard-affiliated Massachusetts General Hospital.

What is Leaky Gut?

The digestive system is where food is broken down and nutrients are absorbed. It also plays a major role in safeguarding your body from detrimental or dangerous substances. The intestinal walls act as a barrier/hurdle to check what is passing into the bloodstream, to be carried to different organs of the body.

Water and nutrients are passed into and out of the small holes (tight junctions) in the walls of the intestine when obstructing the movement of detrimental substances. Intestinal Permeability is defined as an easy passage of the substances through the walls of the intestine. When the small holes (tight junction) of the intestinal wall become loose, the permeability of the gut increases and results in bacteria and toxins passing from the gut into the bloodstream. This event is termed as “Leaky Gut”.  

Due to Leaky Gut, toxins and bacteria enter the blood-stream, resulting in inflammation and activating a reaction from the immunity. Proponents declare that it is one of the major causes of several medical conditions such as chronic fatigue syndrome, migraine, multiple sclerosis, fibromyalgia, food sensitivities, thyroid abnormalities, mood swings, skin conditions, and autism.

Many Health-care professionals say that an increase in the permeability of the intestine occurs in a few chronic diseases. It is a challenge to calculate the strength of an individual’s gut barrier, so it becomes difficult to identify whether a person has a leaky gut and what impact it will have on the body.

Symptoms to Watch Out For

As per Dr. Leo Galland, the director of the Foundation for Integrated Medicine, the symptoms below could indicate a Leaky Gut.

  • Digestive issues such as chronic diarrhea, constipation, gas or bloating or IBS (Irritable Bowel Syndrome)
  • Nutritional Deficiencies such as anemia, omega-3 fatty acids, vitamin deficiencies
  • Excess weight, obesity, diabetes
  • Poor immunity such as frequent cold, flu, and infection. Auto-immune disease such as rheumatoid arthritis, lupus, celiac disease or chron’s disease, Hashimoto’s thyroiditis
  • Brain: Headaches, brain fog and memory loss and Depression/Eagerness/ADHD (Attention Deficient Hyperactive Disorder)
  • Excessive tiredness or fatigue
  • Rashes on skin such as acne, eczema
  • Cravings for refined carbs or sugar
  • Bones: Arthritis or Joint Pain and Osteoporosis
  • Seasonal Allergies or Asthma
  • Imbalance in the hormones such as PMS or PCOD i.e. Pre-menstrual Syndrome and Polycystic Ovarian Syndrome
  • Diagnosis of candida overgrowth
  • Food Allergies, food sensitivities or intolerances

What Causes a Leaky Gut?

There are several factors that can cause a Leaky Gut. Gluten, food, infection and toxins being a few of them. The following factors can also be considered.

  • Food Sensitivities, Candida or yeast over-growth, Parasites, Medications and Drugs
  • Excessive sugar intake and other un-healthy food affect the barrier of the wall of the intestine
  • Non-steroidal anti-inflammatory drugs (NSAID’s): Excess and too much use of NSAID’s like ibuprofen leads to leaky gut due to an increase in the wall of intestinal permeability
  • Excess alcohol intake may also cause intestinal permeability
  • Nutritional Deficiencies: Deficiencies of Vitamins such as A, D and Zinc result in increases intestinal permeability
  • Inflammation: Can also result in the leaky gut
  • Stress: Excess Stress also results in gastro-intestinal disorder, leading to leaky gut
  • Poor Gut Condition: There is a mix of good and harmful bacteria which are almost in millions in the gut. If the balance of the good and harmful bacteria is affected, it can affect the intestinal wall.
  • Yeast Overgrowth: Natural existence of yeast is there in the gut, but excess growth of yeast can lead to leaky gut

Stay tuned and stay healthy. For more topics on Gut Health, click here. If you’re experiencing any of the above symptoms, consult a doctor or speak to our experts for lifestyle changes that will help you heal. 

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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