Who doesn’t love to indulge in delectable delicacies at birthday parties or weekend gatherings? The anticipation of savouring mouth-watering dishes and enjoying the company of friends and family is undeniably delightful. However, the aftermath of such culinary indulgence often involves a not-so-pleasant companion – bloating (swelling in the abdomen caused by excess gas). While it may seem like an inevitable consequence of overindulging, there are ways to mitigate this uncomfortable sensation and maintain your gastronomic satisfaction.
Which pre-meal snacks will help to control bloating?
Eminent gastrointestinal dietician in Delhi, Avni Kaul, suggests some of the Pre-Meal snacks that can control bloating:
- Ginger
Ginger has been revered for its digestive benefits for centuries. It is known for relieving bloating and gas due to its anti-inflammatory properties. It contains zingibain, a digestive enzyme that aids in breaking down proteins. Research suggests that it relaxes the intestines, reducing inflammation in the colon, which promotes smoother passage of food and reduces bloating and gas. Enjoy a soothing cup of homemade ginger tea before, during, or after a meal.
- Fennel Seeds
Fennel acts as a natural diuretic and helps alleviate bloating. The elements anethole, fenchone, and estragole found in fennel seeds have anti-inflammatory and antispasmodic qualities. These properties relax the muscles in the intestines, allowing trapped gas to be released. Fennel also aids in digestion, reducing bloating and gas production. Simply chew on a teaspoon of fennel seeds before your meal, or make a cup of fennel tea. You can also add them to your favourite salad, providing additional fiber to help you feel fuller and more satisfied for a longer duration.
- Peppermint
Peppermint has a soothing effect on the digestive system. The menthol in peppermint contributes to muscle relaxation in the digestive tract, reducing bloating and gas. A warm cup of peppermint tea is an excellent choice for pre-meal relaxation.
- Banana
Banana, a versatile fruit, is an ideal choice as a pre-meal snack to prevent bloating due to their high potassium content. Potassium helps balance sodium levels in the body, for excessive sodium intake can lead to water retention and bloating. Bananas help in flushing out excess sodium and water, thereby balancing body fluids and reducing bloating over time. Adding potassium-rich foods like bananas into your daily diet can help prevent bloating. You can add them to your morning cereal or peanut butter sandwich to reap these benefits.
- Papaya
Papaya is a tasty tropical fruit that aids digestion. It has an enzyme called papain that breaks down proteins, making it easier for your body to absorb them. This helps reduce the chances of feeling bloated after a protein-heavy meal. Papaya is also rich in water and fiber, which support digestion and regularity, helping to prevent bloating. It is a good pre-meal snack for this reason.
- Carom Seeds or Ajwain
Carrom seeds contain a compound called thymol that can help stimulate the production of gastric juices and digestive enzymes. This aids in the breakdown of food in the stomach, making it easier for the body to digest and absorb nutrients thereby reducing the chances of bloating. Add a pinch of salt to roasted carrom seeds and mix it with a glass of lukewarm water. Start your morning with this natural home remedy for all sorts of digestive problems including bloating.
- Fresh fruits and vegetables
Fruits like apples and pears, as well as vegetables like carrots and cucumbers, are rich in dietary fibre. Fibre adds bulk to your diet, promoting regular bowel movements and preventing constipation and bloating. Pineapple, for instance, contains an enzyme called bromelain which breaks down protein and aids digestion. Incorporating these pre-meal snacks, such as ginger, fennel seeds, peppermint, banana, papaya, carom seeds, and fresh fruits/vegetables, can effectively combat bloating and enhance digestion, ensuring a delightful gastronomic experience without discomfort. Enjoy your meals, guilt-free.
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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