Bloating: What Causes It and How Indian Cooking Can Help

When you feel swollen, tight, or uncomfortable after eating, you’re dealing with bloating, a common digestive issue often caused by gas buildup from certain foods or poor digestion. Also known as abdominal distension, it’s not just annoying—it can make you feel like you’ve eaten way too much, even when you haven’t.

Many people blame spicy food or dairy, but in Indian kitchens, the real culprits are often overlooked: under-fermented batter, poorly cooked lentils, or skipping key digestive aids like turmeric. turmeric, a golden spice used daily in Indian curries and dals, is one of the most studied natural anti-inflammatories. It doesn’t just add color—it helps calm the gut. Then there’s dal, lentil-based dishes that are a staple across India but can cause gas if not soaked, boiled, or spiced right. And let’s not forget dosa batter, a fermented mix of rice and urad dal that, when made correctly, becomes easier to digest and even helps balance gut bacteria. These aren’t just recipes—they’re digestive tools.

What you eat matters, but how you prepare it matters more. Soaking lentils overnight, pressure-cooking them with asafoetida, fermenting dosa batter for 12+ hours, and adding lemon or ginger to meals—all these steps aren’t tradition for show. They’re science-backed ways to reduce bloating. You won’t find this in a quick-fix diet guide. You’ll find it in the slow, smart cooking of South Indian homes. Below, you’ll see real recipes and fixes from people who’ve solved this problem in their own kitchens—no pills, no fads, just food done right.