Gut Health: Bloating can make you feel uncomfortable and heavy, even if you think you’ve eaten a healthy meal. That sudden fullness or gas is common, but it doesn’t have to ruin your day. According to AIIMS, Harvard and Stanford-trained gastroenterologist Dr Saurabh Sethi, the answer isn’t always medicine. Sometimes it’s right in your kitchen.
In a recent Instagram post, Dr Sethi shared his TOP 10 FOODS TO BEAT BLOATING. He said, “Food is not just fuel, it’s therapy when chosen right.” These foods are easy to include in daily meals and work naturally to improve digestion and reduce bloating.
Dr Sethi’s Top 10 Foods To Reduce Bloating:
Ginger – Soothes the stomach and relaxes gastrointestinal muscles.
Fennel – Helps release trapped gas and supports digestion.
Peppermint tea – Calms the digestive tract and eases bloating, especially for IBS.
Cucumbers – Hydrating and mildly diuretic, reducing water retention.
Slightly green bananas – Contain resistant starch that feeds gut-friendly bacteria.
Zucchini – Water-rich and easy to digest.
Papaya – Contains papain, an enzyme that helps break down proteins.
Kiwi – Has actinidin, aiding smoother digestion.
Plain yoghurt or plant-based yoghurt – Packed with probiotics to strengthen gut bacteria.
Cumin seeds – Improve digestion and reduce intestinal gas.
Most bloating isn’t caused by disease but by dietary habits. Mayo Clinic research shows that gas, belching, and bloating often improve with simple food and lifestyle changes. Ginger and fennel relax the gut, cucumber and zucchini reduce water retention, while bananas, papaya, and kiwi provide enzymes and fibres for smooth digestion. Yoghurt supports gut bacteria, and cumin prevents gas formation. Together, they make digestion easier and help beat bloating.
Lifestyle Tips For Better Gut Health
Dr Sethi stresses that occasional bloating is normal. Persistent bloating may point to issues like acid reflux, lactose intolerance, or IBS. Eating slowly, walking after meals, and cutting down on carbonated drinks can further help.
He says, “Healthy digestion reflects healthy living.” By adding these foods and following simple habits, you can take control of your gut health, ease bloating, and feel lighter naturally and effectively.
