7 anti-bloating foods from Indian kitchens + 3 grandma-style recipes that never fail

Time of India

a day ago

Bloating is one of those annoying things that shows up out of nowhere. It can happen after a heavy meal, late-night snacking, too much chai, or even stress. You start feeling puffed up, uneasy, and your stomach feels tighter than your jeans.
But before you reach for antacids or expensive detox teas, check your kitchen first. Indian homes have been using simple, everyday ingredients to support digestion for generations. From basic spices to calming drinks, these foods not only taste good but also help. Here are a few natural, trusted options that ease bloating and help you feel lighter, along with some old recipes that grandmothers across India still believe in.
Ajwain (carom seeds)
Ajwain
is a true digestive hero. A small pinch with warm water or added to parathas or puris works wonders. It warms the belly, eases gas, and helps your body break down heavy food faster. It also starts working quite quickly.
Saunf (fennel seeds)
The small bowl of
fennel
often served at restaurants has more to offer than just fresh breath. Saunf is naturally cooling, calms the stomach, and eases post-meal heaviness.
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Whether you chew it after meals or steep it in hot water, it brings sweet relief.
Jeera (cumin)
Jeera
supports digestion, clears sluggishness, and adds a gentle warmth to your gut. It works especially well when your bloat comes from overeating or mixing too many foods. Dry roast it or make jeera water, either way it helps ease discomfort.
Hing (asafoetida)
The strong-smelling spice in your tadka,
hing
, is a powerful digestive aid.
It helps reduce gas, prevents cramping, and works especially well in dals, rajma, or chana, making heavy meals easier on the stomach and less likely to cause bloating.
Ginger
Zingy, fiery, and full of energy,
ginger
helps boost your digestion. A small piece with lemon and black salt before meals can ready your stomach, while ginger tea after eating helps break down food faster and reduce bloating.
Mint (pudina)
Pudina
brings a soothing, cooling touch when your belly feels warm, tight, or uncomfortable.
Use it in chutneys, chaas, or teas as it helps relax the digestive tract and supports smooth movement through the system.
Buttermilk (chaas)
This simple drink made from curd and water is a classic digestive fix after meals. Add roasted jeera, mint, and black salt for a proper digestive boost.
Buttermilk
hydrates, calms acidity, and promotes good gut bacteria, all of which help banish bloat.
3 grandma-style recipes that never fail
Hing-ajwain water
This is the go-to fix your nani likely trusted.
Lightly roast some ajwain, add a pinch of hing, and steep it in hot water for a few minutes. Sip it slowly while still warm. It works gently to ease trapped gas, reduce stomach discomfort, and calm the digestive system using ingredients straight from your kitchen shelf.
Jeera-saunf tea
Boil a teaspoon each of cumin and fennel seeds in water, strain it, and drink while warm. This simple tea is gentle, mildly sweet, and supports digestion after heavy meals.
It helps relieve bloating, eases tightness in the stomach, and also reduces water retention using ingredients you already have in your kitchen.
Mint-ginger chutney
This raw chutney is both a flavour boost and a digestive aid. Blend fresh mint leaves, ginger, green chilli, lemon juice, and a pinch of kala namak. A spoonful with your meal adds zing to your plate and supports better digestion. It gently stimulates digestion and reduces bloating using ingredients you likely already have on hand.