Beat the Bloat: An Ayurvedic Guide to Natural Digestive Relief
Are you tired of that uncomfortable, swollen feeling after eating? Do you find yourself reaching for quick fixes that only provide temporary relief? If you're nodding your head, you're not alone. As Melbourne sheds its winter coat and we embrace the energy of spring, many of us are looking to feel lighter, more vibrant, and ready to take on the season. But lingering digestive issues, often triggered by stress, dietary choices, or seasonal changes, can hold us back.
In Ayurveda, bloating is more than just a pesky inconvenience – it's a sign that your digestive system is out of balance. Fortunately, there's a gentle, effective, and time-tested approach to finding lasting relief. This guide will uncover the Ayurvedic perspective on bloating, offering practical Ayurvedic remedies for bloating and natural ways to help you reclaim your digestive wellbeing and embrace the season with renewed energy.
A had a huge meal….
So, this is what bloating feels like.
Bloating in General
A 2023 study found that bloating is a common symptom in both the general population and people with disorders of gut–brain interaction (DGBIs), reaching to about 96%. The study concluded that women under 65 are most affected by bloating and are twice as likely as men to report it (Ballou et al., 2023). Lacy et al., (2020) defines bloating as a sense of gassiness or a sense of being distended and sometimes, measurable distention does not have to occur. This refers to the presence of air or gas in the gastrointestinal (GI) tract, which can accumulate when undigested food is broken down or when air is swallowed. According to the article What to Know about Abdominal Bloating (2012), bloating can also be caused by certain medical conditions, including:
Irritable bowel syndrome (IBS)
Inflammatory bowel disease - ulcerative colitis or Crohn's disease
Functional gastrointestinal disorders (FGIDs) - constipation or dyspepsia
Heartburn
Food intolerance
Weight gain
Hormonal flux (especially for women)
Giardiasis (intestinal parasite infection)
Eating disorders - anorexia nervosa or bulimia nervosa
Stress, anxiety, depression and other mental health disorders
Certain medications
Understanding Bloating from an Ayurvedic Perspective
In Ayurveda, digestion is governed by Agni, often translated as "digestive fire." Agni is responsible for breaking down food, absorbing nutrients, and eliminating waste. When Agni is strong, digestion is efficient, and we feel light and energized. However, when Agni is weak, digestion becomes sluggish, leading to the accumulation of Ama – undigested food particles that become toxic to the system (Kumar et al., 2024). According to Ayurveda, foods like fried items, processed meats or foods, artificial flavourings, and very cold foods are believed to contribute to the formation of Ama.
Think of Agni like a campfire. When you have a strong fire, you can easily burn through logs of wood. But if the fire is weak and smoldering, the wood just sits there, creating smoke and ash. Similarly, a weak Agni leads to incomplete digestion, producing Ama that can manifest as bloating, gas, and other digestive discomforts.
Bloating is often associated with imbalances in the Vata and Pitta doshas. Vata, the energy of movement, can create excess gas and distention in the digestive tract. Pitta, the energy of transformation, can become aggravated, leading to inflammation and digestive upset. Understanding the doshas involved in your bloating is key to finding the right Ayurvedic remedy for bloating.
Bloated!
A quick fix or practical Ayurveda natural remedy?
What Most People Get Wrong About Bloating
In today's fast-paced world, many people turn to quick fixes for bloating, such as over-the-counter antacids (antacids are helpful for bloating if it's caused by excess stomach acid) or restrictive diets. While these might provide temporary relief, they often fail to address the underlying cause of the problem. Antacids can disrupt the natural digestive process, and restrictive diets can further weaken Agni and create nutritional deficiencies.
The Ayurvedic approach recognizes that bloating is a symptom of a deeper imbalance in the digestive system. Instead of simply suppressing the symptoms, Ayurveda seeks to restore balance by strengthening Agni, eliminating Ama, and harmonizing the doshas. This holistic approach offers a more sustainable and effective solution for long-term digestive health.
REVIVE Ayurveda's Approach to Digestive Relief
At REVIVE Ayurveda, we understand that each individual is unique, and therefore, requires a personalized approach to digestive health. During a consultation, I will carefully assess your Prakriti (constitution) and Vikriti (current imbalances) to identify the root cause of your bloating.
In my Ayurveda Health programs, I personally address digestive issues using:
Dietary Recommendations: I provide personalized dietary guidelines based on your dosha and digestive capacity, focusing on foods that are easy to digest and nourish the body.
Lifestyle Adjustments: I recommend lifestyle practices such as mindful eating, stress management techniques, and gentle exercise to support healthy digestion.
Herbal Remedies: As a final measure, I would recommend selected Ayurvedic herbs traditionally recognized for enhancing digestive function, reducing inflammation, and facilitating the elimination of Ama, such as our popular Digestive Reset Program, which combines specific herbs with dietary and lifestyle guidance.
Rasam - My grandma’s tip!
Try it and you will be hooked. Good for sluggish digestion or mild cold.
My Grandma's Tip for Mild Bloating
During major festive occasions in Malaysia such as Christmas, Diwali, Eid, or Chinese New Year, it was customary to visit friends and family to celebrate together. A central element of these gatherings was sharing food, which served to unite everyone. However, overindulgence during these celebrations often resulted in digestive discomfort, particularly bloating. My grandmother always kept "Omum Water” (Ajwain water) readily available, which proved highly effective when paired with lighter meals such as rice with ‘rasam' or simple kitchari (rice porridge) following the heavier festive fare.
Omum (Ajwain): Aromatic spice and amazing remedy for sluggish digestion and bloating. It is carminative, antispasmodic and expectorant. Can be purchased in any Indian retail shops.
Rasam: This soup features pepper, cumin, and hing (asafoetida) as primary ingredients. Pepper is known to stimulate the digestive system, while cumin is considered an excellent herb for addressing digestive sluggishness, including bloating. Hing is traditionally used to alleviate gas, treat bloating, and reduce flatulence. These spices possess carminative, expectorant, and digestive stimulant properties. For the complete recipe, please refer to my Instagram post.
Ginger tea with tumeric
Sip it to stimulate your Agni and relieve bloating
Gentle Ayurvedic Tips to Beat the Bloat
Ready to start your journey to natural digestive relief? Here are a few simple Ayurvedic tips you can incorporate into your daily routine (Ballou et al., 2023, Kumar et al., 2024, Surendran et al., 2021):
Sip Warm Water with Ginger: This helps to stimulate Agni and promote digestion. Add a pinch of tumeric, if you like.
Eat Cooked, Easily Digestible Foods: Favour warm, cooked meals over raw or processed foods, which can be harder to digest.
Drink warm CCF tea: Drinking CCF (cumin, coriander and fennel) tea once a day stimulates digestion and reduces bloating.
Practice Mindful Eating: Pay attention to your food, chew thoroughly, and avoid distractions while eating.
Incorporate Ginger into Your Meals: Ginger is a powerful digestive aid that can help to reduce bloating and gas.
Walk after Meals: Going for short 10-15 minutes' walk after a meal helps to stimulate bowel function.
Chronic Bloat: Recommended Hingvastaka Churna (the Asafoetida Eight-herb formula)- helps with bloating, flatulence, lower intestine pain and constipation. Consult with your healthcare practitioner before use.
Ready to Ditch the Discomfort?
If you're ready to experience lasting relief from bloating and reclaim your digestive wellbeing, book a consultation with REVIVE Ayurveda today! I will create a personalized plan to address your unique needs and help you achieve optimal digestive health.
Visit https://www.reviveayurveda.com.au/ayurvedic-program or call me at 0449 884 110 to schedule your appointment.
Written by Ann Pallis, Ayurvedic Practitioner in Ashburton, Melbourne.
Disclaimer: This blog post is for Ayurveda informational purposes only and does not constitute medical advice. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease. Please consult with a qualified healthcare professional before using any spices or other herbal remedy.
REFERENCES:
Ballou, S., Singh, P., Nee, J., Rangan, V., Iturrino, J., Geeganage, G., Löwe, B., Bangdiwala, S. I., Palsson, O. S., Sperber, A. D., Lembo, A., & Lehmann, M. (2023). Prevalence and Associated Factors of Bloating: Results From the Rome Foundation Global Epidemiology Study. Gastroenterology, 165(3), 647-655.e4. https://doi.org/10.1053/j.gastro.2023.05.049
Lacy, B. E., Cangemi, D., & Vazquez-Roque, M. (2020). Management of Chronic Abdominal Distension and Bloating. Clinical Gastroenterology and Hepatology, 19(2). https://doi.org/10.1016/j.cgh.2020.03.056
Kumar, A., Gupta, S., Kumar, V., & Singh, G. (2024). Role of yoga and Ayurveda in the management of functional dyspepsia. Yoga Mimamsa, 56(1), 57–60. https://doi.org/10.4103/ym.ym_3_24
Surendran, E. S., Varsha Sumedhan, V Subhose, Peethambaran, S. T., & P, M. P. (2021). International Journal of Ayurveda and Pharma Research Review Article A REVIEW ON THE PROBABLE MODE OF ACTION OF HINGUVACHADI CHURNA (POWDER)-AN AYURVEDIC FORMULATION WITH MULTIFACETED ACTION. 9. https://www.researchgate.net/publication/351247633_International_Journal_of_Ayurveda_and_Pharma_Research_Review_Article_A_REVIEW_ON_THE_PROBABLE_MODE_OF_ACTION_OF_HINGUVACHADI_CHURNA_POWDER-AN_AYURVEDIC_FORMULATION_WITH_MULTIFACETED_ACTION
Lacy, B. E., Gabbard, S. L., & Crowell, M. D. (2011). Pathophysiology, Evaluation, and Treatment of Bloating: Hope, Hype, or Hot Air? Gastroenterology & Hepatology, 7(11), 729. https://pmc.ncbi.nlm.nih.gov/articles/PMC3264926/
What to Know About Abdominal Bloating. (2012, September 10). Healthline. https://www.healthline.com/health/abdominal-bloating#causes
