Indian cuisine is celebrated all across the world for its rich flavours and a diverse amount of ingredients. However, certain Indian foods can lead to bloating and discomfort when consumed in excess. Understanding which foods might cause bloating and exploring healthy alternatives can help you enjoy the deliciousness of Indian cuisine without the discomfort. Here's a guide to some common culprits and their lighter substitutes.
Foods That May Cause Bloating
Fried Snacks Like Samosas And Pakoras
Deep-fried foods are harder to digest and high in fat, leading to bloating. So a healthy Alternative is you can opt for baked or air-fried versions of these snacks to reduce fat intake and ease digestion.
Legumes and Lentils
According to the International Journal of Molecular Sciences, while rich in protein and fibre, legumes and lentils can cause gas and bloating in some people. It is advised to soak lentils before cooking and opting for lighter dals, such as moong dal, can help reduce bloating. Adding digestive spices like ginger and asafoetida (hing) can also improve digestibility.
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Heavy Dairy Products
Cream-based curries and full-fat dairy can be difficult to digest for those with lactose intolerance, leading to bloating. Instead of heavy dairy products you can use plant-based milks or yoghourt for curries and desserts. Opting for low-fat dairy products can also mitigate bloating.
Refined Carbohydrates
White rice and bread can cause rapid spikes in blood sugar and lead to bloating. You can choose whole grains like brown rice, quinoa, or millets which are higher in fibre and less likely to cause bloating.
Sugary Sweets
Indian sweets are often high in refined sugar and ghee, contributing to bloating. Opt for sweets made with natural sweeteners like dates or honey, and use moderate amounts of healthy fats like coconut oil.
Spicy Foods
Excessive spices can irritate the digestive tract, leading to bloating and discomfort. Moderate the spice levels in dishes and incorporate cooling ingredients like yoghourt or cucumber.
Carbonated Beverages
Drinking carbonated drinks, often consumed with meals, can introduce excess gas into the digestive system. Opt for still water flavoured with herbs like mint or slices of cucumber for a refreshing, bloat-free alternative.
Implementing Healthy Alternatives
Adopting healthier cooking methods such as steaming, grilling, or sautéing can retain the flavour while making meals easier to digest. Eating smaller, more frequent meals can help prevent overeating and reduce the risk of bloating. Staying well-hydrated aids digestion and helps prevent bloating. Drinking warm water with meals can be particularly beneficial.
Also read: From Bloating To Increased Cholesterol Levels, 5 Harmful Effects Of Eating Excessive Greasy Food
Traditional Indian practices include eating a small amount of fennel seeds or drinking ginger tea post-meal to aid digestion.
By being mindful of the foods that cause bloating and opting for healthier alternatives, you can enjoy the vast array of flavours that Indian cuisine offers without discomfort. Integrating simple changes in preparation, ingredient choices, and eating habits can make a significant difference in how you feel after meals. Embrace these alternatives for a balanced and bloating-free dining experience.