Picture this. You have a wedding or party ahead of you. So, the last thing you would want to have is a bloated stomach that day. But it is very common. Tell us if your stomach doesn’t feel like a balloon when you have had a good fulfilling meal. Or let’s all agree that you may end up with a bloated stomach even when you’ve had only little to eat.  So, if you keep struggling with a bloated stomach every now and then, maybe your food choices are the culprit. Not the quantity, but the food choices. 

Bloating may not always be a serious medical issue but it surely can make us self-conscious.  It may not only spoil the look of our attires but also cause discomfort. The feeling is characterised by feeling full and tight, mainly because of gas. 

Little do you realise that some food items can also make you feel bloated. So, can you do something about bloating? Certainly, you can. It starts with identifying the foods that cause bloating, and ultimately avoiding them. So, here’s a list. 


We understand that the good old homemade rajma chawal and chole chawal may be your favourite, but they can cause bloating. Even though they are filled with the goodness of protein, they are also rich in sugar, particularly, oligosaccharides, that can cause heaviness, gas and ultimately bloating as the body cannot digest it easily. 

So, if you’re looking to have a no-bloating day, it may be a sacrifice you need to ask your tastebuds to make. 

Soft drinks 

A movie feels incomplete without a cold drink, doesn’t it? We understand, but just so you know carbonated drinks are the biggest contributors to bloating. 

These drinks contain a high amount of carbon dioxide. So, when you have these beverages, you are actually taking in a lot of gas. This gas gets trapped in the digestive system, ultimately leading to bloating; sometimes cramping as well. 

So, the next time you feel like having a drink with a movie or pizza, opt for the good old lemonade. 

Cruciferous vegetables

Broccoli, cabbage and cauliflower are good examples of cruciferous vegetables that can cause bloating. Having a large amount of sugar, these food items remain undigested for long as the bacteria in your gut takes longer to ferment it. These vegetables may be high in nutritional value but are items you must avoid if you want to prevent bloating. 

Salty food 

When they say excessive salt is the enemy, they say it for a reason. Turns out, salty food can cause bloating. 

When you consume excess salt, your body begins to retain more fluid, which can cause bloating. Examples of salty food may include chips, popcorn, biscuits and instant noodles. 


We know you like to have onions in your salad. But just so you know, they may be the culprit behind bloating. Just so you know, onions have fructose, a kind of sugar, which can break down into gas upon digestion. If you have to have onions, make sure you consume them in moderation. 


The idea of having a protein-rich breakfast sounds like a healthy delight. But did you know eggs can also cause bloating? This is due to the way proteins are digested in the body. A specific protein, called albumin, found in eggs can be difficult to digest. If the digestion is not proper and the protein is not broken down, it can ferment in the large intestine, which can cause gas and bloating.

So, what else can you do to manage bloating? 

  • Try eating small portions, instead of three large meals
  • Do light exercise, such as walking, after taking your meal 
  • Try having probiotic products such as yoghurt to boost the number of healthy bacteria in the stomach and improve digestion.
  • Consider having peppermint capsules as they can help with indigestion 
  • Try doing abdominal massages. Massages can promote bowel movements 

Closing thoughts 

While Indian cuisine boasts of a rich tapestry of flavours and culinary traditions, it’s essential to be mindful of certain ingredients that may contribute to bloating. From beans to certain vegetables, understanding the potential culprits can help you make informed choices about their dietary preferences.

By making mindful choices and perhaps exploring alternative cooking methods, you can continue to savour the delightful array of Indian dishes while minimising bloating – your enemy if it is a huge inconvenience to you. 

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