• Ayurveda Digestive & Gut Health Experts
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EXPERT ADVICE: DR. VARALAKSHMI’S TIPS ON HOW TO GET RID OF BLOATING IN AN AYURVEDIC WAY

Dr. Varalakshmi’s Personal Journey:

Dr. Varalakshmi, an Ayurveda practitioner, shares her personal journey of overcoming severe gut health problems during her teenage years. Helped by an Ayurveda practitioner, she delves into her experience of learning about different mind-body types and pulse assessment. After two years, she seized an opportunity to study Ayurveda, obtaining a medical degree and practicing for over nine years. As the Director of Ayur Wellness and Pain Centre, she offers Ayurveda therapies for chronic pain and gut health conditions. Additionally, she has taught Ayurveda at Europe Ayurveda Academy and regularly speaks in public. Ayurveda remains integral to her life, influencing her daily routines, dietary choices, and professional practices.

“Ayurveda teaches us that harmony within can be achieved by living with intuition that is attuned with nature and its immense wisdom.”

Dr. Varalakshmi’s Understanding of Ayurveda:

In the holistic system of Ayurveda, the foundational understanding of the tridoshas – Vata, Pitta, and Kapha – is considered crucial for individual well-being. These doshas, akin to unique genetic codes, exist in distinct ratios within each person, influencing physical, psychological, and physiological aspects throughout their life. The delicate balance of these doshas is intricately influenced by both internal and external factors. In a Q/A with Dr. Varalakshmi opened up about how ayurveda helps in holistic way of living, moreover she mentioned that bloating, particularly associated with Vata imbalance, is recognized by Ayurveda as a symptom of poor digestion.

Causes of Bloating in Ayurveda:

Bloating, according to Ayurveda, is primarily attributed to an imbalance in the Vata dosha, leading to the formation of “ama,” a toxic food waste. Several contributing factors include unwholesome and incompatible foods, carbonated drinks, stale or packaged foods, improper chewing habits, chronic stress, and distractions during meals. Neglecting these signs may result in persistent bloating, impacting daily activities.

Ayurvedic Approaches to Manage Bloating:

1. Mindful Cooking:

Ayurveda recommends the incorporation of digestive-friendly spices like cumin seeds, cardamom, fennel seeds, ginger, and black pepper into meals to facilitate digestion.

2. Eliminate Trigger Foods:

Avoid raw, windy foods such as beans, cabbage, potatoes, cauliflower, broccoli, and fat rich foods as they are more likely to cause bloating.

3. Mindful Eating:

Choosing warm, fresh, and cooked foods over processed and packaged options; following proper mealtime routines; eating when hungry; and avoiding distractions can contribute to improved digestion.

4. Healthy Living Practices:

Maintaining regular mealtimes, eating at a moderate pace, and avoiding a sedentary lifestyle are recommended. Additionally, incorporating a post-meal walk of 100 steps is suggested to enhance digestion.

Understanding Agni and Ama:

Ayurveda posits that any disease arises from the derangement of agni (digestive fire), leading to improper digestion and the formation of ama. Recognizing symptoms like gas, bloating, tummy ache, and indigestion indicates the presence of ama. In an article Dr. Varalakshmi explained How eating is associated with bloating. 

10 Rules for Eating Well According to Ayurveda :

• Maintain Optimal Food Temperature: Keep meals consistently warm for better digestion.
• Integrate Healthy Oils: Incorporate healthy fats for nourishment and ease of digestion.
• Don’t Overeat: Emphasize moderation to achieve dietary balance.
• Time Your Meal Strategically: Consume the next meal only after the complete digestion of your previous one.
• Harmonize Potencies in Ingredients: Ensure compatibility among food constituents to promote overall well-being.
• Create a Tranquil Dining Space: Foster a serene ambiance for a pleasurable dining experience.
• Don’t Rush: Avoid hurried eating to support proper digestion.
• Cultivate Mindful Eating Habits: Focus your attention on the act of eating, and minimize unnecessary distractions.
• Select Foods Aligned with Your Individual Constitution: Choose dietary options tailored to your unique constitution and psychological disposition.

Conclusion:

Listen to the podcast on how Ayurveda underscores the intrinsic link between well-being and daily choices, particularly in terms of diet and lifestyle. By understanding one’s unique dosha composition, being mindful of dietary choices, and adhering to Ayurvedic principles, individuals can maintain digestive health and overall vitality. These practices not only address bloating but also promote a harmonious balance of the tridoshas for long-term well-being.

Reference links:

https://www.drvaralakshmi.com/post/how-to-debloat-with-ayurveda

https://www.ayurnilayam.co.uk/post/2017/09/23/a-to-z-about-bloating

https://www.jasminehemsley.com/friends-of-east-by-west/2020/5/1/dr-varalakshmi-yanamandra

• Ayurveda Digestive & Gut Health Health
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HOW TO COMBAT BLOATING & INDIGESTION WITH AYURVEDA

Bloating is that uncomfortable, tight sensation in the abdominal area that can cause frustration when it becomes a regular occurrence. It can manifest as gassiness or distention, and it may be the cause of burping, which signals a release of excess gas in the body. As it turns out, this uncomfortable condition is quite common: studies suggest that 15-30% of the U.S. population experience symptoms of bloating. There are many potential causes of bloating, including a build-up of gas in the digestive system, small intestinal bacterial overgrowth, IBS and high sodium levels.

Bloating is also a symptom of indigestion, which is a condition that causes people to feel full, uncomfortable and pained when their body struggles to properly digest food. Indigestion can be caused by eating a large meal, but it can also be a result of one’s lifestyle and dietary routines (such as smoking, drinking too much alcohol or eating greasy, fatty foods) and medical conditions (such as IBS, gastroesophageal reflux disease (GERD) or peptic ulcers).

If you experience bloating and indigestion, it’s important to see a medical professional to determine their cause and to formulate a routine specific to your needs. In addition, there are also a number of natural, Ayurvedic remedies that aid in alleviating these uncomfortable symptoms—regardless of their cause—and that will improve one’s overall health and wellness. Here are 3 Ayurvedic solutions for combating bloating and promoting a healthy, regulated digestive system or fitness regim

1

Eat Slowly And Mindfully

Many of us have a tendency to eat quickly. However, eating too fast can cause indigestion and cause us to eat more than we normally would have. Ayurvedic tradition emphasizes the importance of eating slowly and mindfully, taking small bites, eating less food and savoring the meal. This helps you stay in touch with your digestive system and to provide it with essential nutrients without overwhelming it. Also, ensure a healthy ayurvedic diet.

In terms of what you should be eating, Ayurveda recommends consuming natural, unprocessed foods and a balance of fruits, vegetables, legumes and nuts. Furthermore, eating foods like yogurt or kefir—which contain lactobacillus and bifidobacterium, good bacteria—can further help combat indigestion. Ayurveda also recommends drinking room temperature water (especially first thing in the morning) as a means of stimulating our agni, or digestive fire; avoid cold water, as it stunts agni.

2

Take A Triphala Supplement

Triphala is an ancient polyherbal blend of three fruits native to India—bibhitaki, amalaki, and haritaki. Bibhitaki is known for its ability to detoxify muscles, fatty tissue and blood. Rich in Vitamin C, Amalaki, or Indian gooseberry, is known to boost the immune system and lower cholesterol. Haritaki is abundant in antioxidants and helps to combat inflammation, promote healing and enhance brain function. Comprised of these potent herbs, triphala is revered in Ayurveda for its nourishing and balancing properties, and especially for its positive impact on digestion; research has shown that it supports healthy bowel movements, internal cleansing and tissue nourishment. Taking triphala at the end of the day will help you to establish strong, healthy digestion.

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Our UMA Digestive Detox Herbal Supplement harnesses the detoxifying powers of triphala to cleanse the digestive system and promote overall healing. To use, take one capsule in the evening (or in the morning, if you prefer) before or after a meal. Note: Always consult with your doctor or Ayurvedic practitioner before making significant changes to your routine. We do not recommend triphala for pregnant women.

3

Try Out Navel Therapy

Navel therapy is an ancient and revered Ayurvedic practice that involves pooling warm oil or ghee in the belly button. In Ayurvedic tradition, the navel is a vital energy center in the body; it also represents the origin of life, as it marks the site connecting mother and child during pregnancy. Navel therapy has a number of detoxifying benefits, which include balancing vata, relieving pain and inducing tranquility and calm. It also serves as a powerful tool for combating bloating and indigestion—navel therapy reignites our agni, or digestive fire, which contributes to healthy and regular digestion. 

Our UMA Body Balancing Navel Therapy Oil, formulated with purifying and detoxifying neem, turmeric and ginger, is specifically designed to stimulate agni and help balance the digestive system. To use, apply 1-2 drops of the oil onto your belly button before a night’s rest. Gently massage the skin around the belly button using your finger and thumb, using a gentle pinching motion for about 1 minute. Use a small ball of cotton on the belly button to prevent staining of clothes. Leave on overnight.

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• Ayurveda Digestive & Gut Health Recipes
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AYURVEDIC SECRETS UNVEILED: GINGER AS THE ULTIMATE DIGESTIVE PANACEA

In Ayurvedic tradition, it is believed that one should eat fresh dinner before meals to aid digestion. That’s because ginger acts as a potent resource for the digestive system in more ways than one: it stimulates agni, our digestive fire responsible for the digestive and metabolic processes of the body; it boosts appetite; and it improves the distribution and assimilation of nutrients throughout the body. In addition to its digestion-aiding capacities, ginger also offers a number of other therapeutic benefits, including the alleviation of joint pain and the lowering of cholesterol levels. It is one of the most healthy ayurvedic herb. 

Ginger, a medicinal herb is a staple in many Asian cuisines, and its versatility makes it easy to incorporate into a wide number of delicious dishes. It can also be taken dried or powdered, or applied to the skin in the form of essential oils. Curious to learn more about ginger’s potent detoxifying and digestion-boosting properties? Here, we explain the benefits of ginger and how to reap its benefits by incorporating it into your daily routine.

(Note: Ginger is not recommended for those who are experiencing hyperacidity, such as hemorrhage and vertigo.)

BENEFITS OF GINGER FOR DIGESTION, WEIGHT LOSS & MORE

Ginger’s medicinal powers can be attributed in part to its main bioactive compound, gingerol, which is revered for its powerful antioxidant and anti-inflammatory properties. These properties enable ginger to treat a wide variety of ailments, as discussed below.

HOW TO INCORPORATE GINGER INTO YOUR ROUTINE

Eaten Fresh Or Raw

For those who enjoy or are accustomed to ginger’s strong flavor, you can eat slices of raw ginger with salt and lime juice before eating a larger meal. Raw ginger is also used as a palate-cleansing side in Chinese and Japanese cuisines. To mellow out its taste, you can also sauté ginger as part of a simple stir fry made out of whatever ingredients you’d like.

Applied Topically Through Oils

You can also massage essential oils containing ginger into the skin as a way of reaping ginger’s wellness benefits while also immersing yourself in a soothing self-care experience. Navel therapy is one particularly effective method that uses essential oils to improve digestion, relieve pain and promote overall tranquility and calm. Harnessing the detoxifying and incorporative properties of ginger, our UMA Body Balancing Navel Therapy Oil was formulated specifically to stoke agni and boost the digestive system.

Brewed As Tea

You can also brew ginger into fresh tea, which can be made in an extremely simple fashion by simmering sliced ginger and water for 5-10 minutes. You can also add other spices, like turmeric or cinnamon, for extra flavor and medicinal benefits. Alternatively, you can try out golden milk, an all-star panacea incorporating ginger, turmeric, cinnamon, cardamom and other spices for digestion, inflammation, immunity and more.

UMA Body Balancing Navel Therapy Oil $45

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• Ayurvedic Remedies Digestive & Gut Health Health
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WHAT CAUSES BLOATING AND HOW TO PREVENT IT NATURALLY

It’s beyond frustrating: You’ve finished your meal to quickly find that you have an uncomfortable, tight, distended sensation in your belly. Bloating happens for various reasons—and to many of us. More than 10 percent of American adults say they experience some form of bloating in their stomach. The feeling is usually quite obvious. The causes, however, are more nebulous.

Experts says there are numerous reasons for bloating to happen. Some of these include:

• A build-up of gas in the digestive system. We swallow air, which makes up for about half the gas in our digestive system. The rest of the gas is produced by natural bacteria that helps to properly digest our food. When things are not efficiently moving through the gastrointestinal tract, a build-up of gas can occur, resulting in an extended, bloated belly.  
• SIBO (small intestinal bacteria overgrowth). Growing research is finding that this disorder is more prevalent that previously thought. The good bacteria that is meant to grow in other gut areas begins to grow in the small intestine, leading to discomfort and distended stomach.
• High sodium levels. Blame it on a junk food binge or too much ramen. Sodium attracts and retains water in the body, which can result in a distended stomach.
• IBS (Irritable Bowel Syndrome). A common disorder that affects the large intestine, IBS is often a condition that expresses with bloating and excessive gas, along with cramping and other stomach discomforts.

Understanding the cause of your bloat can lead to significantly more efficacious treatments. Of course, it is always best to seek medical consult if bloating impacts your quality of life. But there are simple dietary and daily digestive practices that can help to minimize a distended stomach and quell the symptoms.

• Eat mindfully and while sitting down. This is an ancient Ayurvedic bit of wisdom. When we slow down, chew with intention, and eat smaller meals we tend to better manage our hunger and honor our digestion.
• Stay hydrated—and drink by sipping warm or hot water. Chugging large amounts of cold water all at once can be a shock to the digestive system. It can also and cause swelling. Warm or hot water will help to move the flow of food along in your digestive system, better hydrate your organs, flush out sodium, and prevent bloating.
• Organic yogurt is rich in lactobacillus and bifidobacterium, two essential type of good bacteria that keeps our digestive tracts in good health. Opt for unsweetened yogurt made from organic dairy (or a non-dairy base) to help with efficient digestion.

• Eat a healthy fiber-rich diet in vitamins and essential minerals. Organic leafy greens and Ayurvedic triphala—an herbal tea made of three fruits native to India—provide essential minerals, including magnesium and potassium. (Triphala also helps to ease inflammation.)
• Consume whole foods that are unprocessed and free of additives and artificial sweeteners, as these tend to lead to gut inflammation.
• Lastly, look to essential oils. Our Body Balancing Navel Therapy Oil is delicately formulated to reignite the body’s agni, or digestive fire. Purifying botanicals like ginger, peppermint, and rosemary essential oil work in synergy to help balance the digestive system and aid the body as it detoxifies impurities, combats bloating, and renews energy reserves. 

UMA BODY BALANCING NAVEL THERAPY OIL $45

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• Ayurvedic Remedies Digestive & Gut Health Health
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STOP BELLY BLOAT IN ITS TRACKS WITH THESE 8 TIPS

One in 10 Americans suffers from bloating regularly, which happens because of a few common reasons:

• Gas in the digestive system is made up of swallowed air and resulting gas from digestive bacteria in the gut. If the gastrointestinal tract does not move it through your digestive system efficiently, gas builds up and leads to bloating. Swallowed air is usually from drinking carbonated beverages, eating too quickly, drinking through a straw, chewing gum, or sucking on candy.

• Stomach acid is needed to help digest protein and stimulate the release of other digestive enzymes essential for digestion. If you have low stomach acid levels, it will be more difficult to digest protein rich foods such as eggs, fish and meat. Partially digested protein makes its way into the lower bowel, resulting in inflammation of the stomach and bloating.

• Digestive enzymes released by stomach acid and cells lining your small intestine and pancreas are needed to digest protein, fats and carbohydrates. Low levels of digestive enzymes and stomach acid are among the causes of bloating as they create similar consequences. Undigested carbohydrates, fats and proteins enter the lower bowel, leading to fermentation, inflammation, and the pain of bloating.

• Thousands of micro-organisms and probiotic bacteria help to digest your food and keep your digestive system protected from disease and decay. Among this population resides potentially harmful organisms like yeasts, bacteria and bacteria that could create bowel toxicity and harm colon cells. Low levels of probiotics and low gut motility, resulting in a stagnant bowel, combine to create an environment where these toxins can cause bloating, constipation, pain, a coated tongue and potentially more dangerous health risks. Low gut motility is also exacerbated by an imbalance between calcium and magnesium, lack of soluble fibre, or dehydration.

• High sodium levels could also be a culprit for bloating. Sodium attracts and retains water in the body as the body tries to dilute the salt to maintain a balance of electrolytes, leading to a distended stomach. These causes are only exacerbated by the increased use of sweetener ingredients such as sorbitol and fructose, not easily digested in the small intestine. Rich and fatty foods also takes longer to digest, keeping the stomach full longer.

So what can be done to combat bloating and create a healthy environment for digesting food? Uma Wellness Experts have gathered the essential tips on how to stop bloating and achieve flat, bloat-free stomach of your dreams! Let’s have a look on some natural bloating remedies:

• Eat at a slower pace while sitting down in one place. Ayurveda recommends chewing your food 30 times before swallowing! This can send an important signal to your brain when you’ve eaten enough to prevent filling yourself with large meals and can control the overstuffed feeling, manage your hunger as well as your blood sugar. This not only reduces bloating but also encourages you to pick healthier food options.

• Keep yourself hydrated with a consistent amount of water throughout the day. Chugging large amounts all at once can shock your system and cause swelling, so drink slowly. The fluids will help move the flow of food along in your digestive system, hydrate your bowel and flush out sodium, preventing bloating. You can try these creative ways to stay hydrated, including eating fruits such as watermelon, pineapple and cantaloupe, all of which have high water content and sodium-flushing potassium levels. Papaya also helps the movement of the bowels.

• Eat more green leafy vegetables to increase your fibre intake and your magnesium levels, all essential to rejuvenate gut muscle function so that gut contractions function properly. Cooking them will improve the ease of digestion and promote optimal nutrient absorption. You can also try brown rice and oats.

• Potassium can help to counter the role of excessive sodium in bloating. Try chomping down on a banana for your mid-day snack.

• Water boiled with barley (and then strained), as well as coriander tea, are extremely helpful in relieving water weight and bloating.

• Healthy probiotic yogurt for breakfast increases the amount of lactobacillus and bifidobacterium bacteria in our digestive tracts. This facilitates efficient digestion and prevents belly bloat. Plain yogurt is your best bet in this case. Fresh yogurt is ideal for reaping these probiotic benefits!

• Reduce the amount of high fructose and fatty foods from your diet. Not only are fructose, trans fat, saturated fat and omega-6 fats hard to digest, but they also cause inflammation in your digestive system. Sip some herbal tea like peppermint tea to help soothe inflammation, relax the digestive tract, and relieve pain. Ginger tea is helpful as well!

• Ample exercise is also needed to keep the gut working properly, and decreasing levels of exercise increase the chance for bloating to develop. Of course, proper exercise techniques are essential. Be sure to breathe properly, keep yourself hydrated, and do lots of cardio!

• Throw some essential oils into the mix by massaging into the distended area, or inhaling to relieve nausea. Aside from peppermint oil and ginger oil to improve gastric mobility and relieve indigestion and pain, try chamomile oil for a soothing effect. Clove oil can also relax the muscles of the digestive tract and prevent intestinal spasms. Always be mindful of essential oil safety when working with essential oils, and be mindful of your personal tolerance towards specific ingredients.

Of course, each person’s digestive system is unique in its own way. Your stomach may be unable to tolerate certain foods that others are fine with. Be sure to experiment with your food intake to identify the problem foods and adjust your diet accordingly.

Also, don’t forget to check out our tips on an Ayurvedic detox to flush out impurities from your body, reset your digestive system and revitalize your energy levels!