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Ever feel like your stomach is a balloon tight, gassy, and uncomfortable even after a healthy meal?
You’re not alone.
Bloating is one of the most common complaints in Indian households especially among women aged 18–40.
And here’s the twist: It’s not always because of overeating or junk food.
Let’s decode why your belly feels bloated and what you can do about it.
Common Symptoms
- Tight stomach after meals
- Gas or burping
- Stomach feels “stuck”
- Clothes feel tight
- Flatulence or discomfort
7 Reasons You May Be Always Bloated
1. Gut Bacteria Imbalance (Dysbiosis)
Bad bacteria outnumbering good bacteria = gas, bloating, acidity.
Cause: Antibiotics, poor diet, too much sugar
Fix: Include curd, kanji, buttermilk, fermented foods
2. Lack of Digestive Enzymes
As we age, our enzyme levels drop.
Symptoms: Feeling full after small meals, slow digestion
Fix: Eat raw papaya, pineapple, ginger, saunf. Try jeera ajwain water.
3. Eating Too Fast or While Stressed
This causes you to:
- Swallow air
- Incomplete chewing
- Miss satiety signals
Fix: Chew 20–25 times. Sit down and eat mindfully.
4. Artificial Sweeteners & Packaged Health Foods
Protein bars, “sugar free” snacks = hidden bloating agents.
Check labels for:
- Sorbitol
- Xylitol
- Maltodextrin
5. Hormonal Fluctuations (Especially in Women)
Estrogen fluctuations = water retention, slower digestion.
Common around:
- Periods
- PCOS
- Menopause
6. Food Intolerances (Like Gluten or Lactose)
You might be intolerant without knowing it.
Try an elimination diet:
- Remove milk for 7 days
- Then try wheat
- Observe symptoms
7. Overuse of Antacids
Frequent antacid use suppresses natural acid → weakens digestion → bloating.
Fix: Use herbs instead: ginger, cumin, ajwain, and triphala.
Golden Rules for a Bloat Free Gut
Start day with hot water + lemon
Eat slowly, chew more
Avoid water during meals
Use digestive teas (jeera, mint, saunf)
Eat last meal before 8 PM
Walk 10 minutes post dinner
Keep a food diary
Parting Thoughts:
Your bloating isn’t just about food it’s a gut cry for help.
Listen to it.
It’s not normal to feel heavy after every meal.
Treat your gut like a temple not a dustbin.
