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June 6, 2025 By Luke Coutinho 6 Comments

Digestion: The Secret to Losing Weight

digestionHow often are you worried about that sneaky fat creeping up around your mid-section, a bloated belly after meals or low energy sabotaging your workout? What do all of these have in common? They reflect the direct relationship between sluggish digestion, slow metabolism, and weight gain. Overeating during the holidays and less physical activity means this process can really snowball in the winter.

The Good News!

By increasing digestive efficiency through diet, lifestyle and targeted supplements, we can effectively shed excess fat, boost metabolism and support nearly every other aspect of health in the process.

Good digestion goes beyond the idea that “You are what you eat”.

Digestion is at the very centre of our core health. It lays the foundation for health, happiness, and wellbeing. We now have greater insight into the many roles digestion plays in immunity, hormone balance and even mental and emotional health.

Traditional healing systems, especially those from Asia, have long recognised these relationships. In fact, many Eastern medical systems treat nearly every condition by first addressing the digestive system. Often, when we optimise it, everything else falls into place – especially the bathroom scale.

Herbs & Supplements For Digestion 

The relationship between herbs and supplements is clear – many nutrients and herbs that support digestion also boost metabolism. They do this by promoting mitochondrial function while improving the breakdown and absorption of nutrients.

Some digestive-supporting herbs and ingredients also increase enzyme activity, improve circulation, and help soothe inflammation in the digestive tract and beyond.

Black Pepper & Other Spices

Pungent culinary herbs and spices have long been recognised as digestive aids. Their strong aromas and spicy flavours stimulate the production of digestive enzymes for better food breakdown. They also bring warmth and circulation to the system, helping to reduce stagnation.

Their antimicrobial properties help maintain a healthy digestive environment. Researchers now confirm that these long-cherished spices also support healthy weight. For example, black pepper, known for aiding digestion, has been found to block the formation of fat cells at a genetic level – helping to manage weight. It’s often paired with curcumin (from turmeric) to further support metabolism and fat burning.

Probiotics

Another key factor in digestive health is probiotics. These friendly bacteria have evolved with us and offer countless benefits — especially for digestion. New research continues to uncover their broader role in health.

Around the world, fermented probiotic foods such as sauerkraut, kimchi and miso have been consumed for their health benefits. In the UK, kefir, live yoghurt (unsweetened), and kombucha are increasingly popular options.

Probiotics help break down food into usable nutrients, manage inflammation, support immunity, and produce digestive enzymes. A specific probiotic strain — Lactobacillus gasseri — has even been shown to reduce visceral fat by up to 9% over three months.

Cinnamon, Cardamom, Turmeric (Curcumin) & Ginger

These spices have long been used in traditional medicine to support digestion, metabolism, and reduce inflammation. In Asian systems, ginger is commonly used for stomach discomfort and is generally safe in small amounts (1–3 grams daily).

These herbs help warm the digestive system, ease occasional discomfort, and enhance nutrient absorption.

Stress, Exercise & Eating Habits

Because digestion and metabolism are connected to other body systems, a holistic approach is key for healthy weight management. Stress can severely disrupt both digestion and metabolism.

Mind-body practices like yoga, Tai Chi, or regular meditation can reduce inflammation, boost energy, and improve digestive efficiency. In fact, any consistent physical activity contributes to better digestion.

Our mothers were right — don’t skip breakfast. Doing so can disrupt metabolism and trigger fat storage.

Chew Slowly

Chewing food thoroughly and eating at a relaxed pace supports digestion and weight in two ways. First, it helps break food down more effectively, improving nutrient absorption. Second, it allows time for satiety signals to register — preventing overeating.

The Bottom Line

Whether you eat to live or live to eat, better digestion brings ripple effects across all aspects of health – not just weight. Improved energy, reduced bloating, less water retention, more regular elimination, and a general sense of wellbeing are among the first signs that your digestion is on track.

If this article helped you, let us know your thoughts in the comments below! Find more articles on weight loss here or get these tips directly from a GOQii Coach by subscribing to 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. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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

maxresdefault

  • 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

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.

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