Gas aur bloating ko log “normal” maan lete hain, par daily discomfort aapke digestion aur lifestyle ka signal hota hai. Gut health ka matlab sirf fancy probiotics nahi—basic habits.
Bloating ka common reason: fast eating, low water, low fiber, ya irregular meal timing. Kabhi-kabhi lactose intolerance (milk se gas), high fried food, aur too much sugar bhi triggers hote hain. Constipation usually tab hoti hai jab fiber kam, water kam, aur daily movement low ho.
Simple fixes (7-day reset):
- Har meal me fiber add: salad, fruits, dal, oats
- 2–3 liters water (personal need ke hisaab se)
- Walk 15–20 min after meals
- Curd/buttermilk (agar suit kare)
- Caffeine + spicy food excess avoid (agar acidity)
Also, “healthy” foods bhi gas de sakte hain—rajma/chole suddenly zyada quantity me start karoge to bloating aayega. Gradually increase + proper soaking helps.
Red flags:
Blood in stool, rapid weight loss, severe pain, fever, or constipation >2 weeks—doctor consult. Gut issues ka root often routine me hota hai: slow eating, better sleep, consistent movement. Small changes, but big relief.