Here’s how to get your digestive system back on track after your Diwali indulgence

Beat the bloat!

So you've overdosed on sweets and rich, meaty foods yesterday? 

 Thanks to that mutton do piyaaza or that egg fried rice with chilli fish, zipping your pants is going to be a real struggle. Abdominal bloating not only looks bad, but can cause physical discomfort. The good news? Experts say stomach bloating is a condition you can avoid pretty easily. Here's how... 
Avoid Constipation 
Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating. To avoid this, eat a diet high in fiber (25 daily grams for women and 38 for men) with whole grains, fruits, vegetables, legumes, nuts, and seeds. Also, drink plenty of fluids (aim for 6-8 glasses a day) and aim for physical activity for at least 30 minutes, five times a week. 
Rule out allergens 
Food allergies and intolerances can cause gas and bloating, but these need to be confirmed by your doctor. But, don't self-diagnose. Check this out with your doctor. 
Hold the sugary drinks 
The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly. Instead, drink water flavoured with lemon, lime, or cucumber. Or just reduce the number of fizzy drinks you consume each day. Try some peppermint tea for a soothing beverage that may help reduce bloat. 
Limit salty foods 
Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling. Get in the habit of reading food labels. When buying processed, canned, or frozen foods, shoot for no more than 500 mg of sodium per serving in any product. 
Go slow with the beans and gassy vegetables 
If you're not used to eating beans, they can cause that gassy feeling. So can the cruciferous family of vegetables, such as broccoli, brussels sprouts, and cauliflower. That doesn't mean you should give up on these super-nutritious, high-fiber vegetables. Just work them into your diet slowly until your body adjusts to the compounds that can initially cause gas. 
Eat smaller meals more often 
Instead of three big meals per day, try eating smaller meals more often. This can keep you free of the bloated feeling that often follows large meals. Eating more frequently can also help control blood sugar and manage hunger. So go for five to six small meals each day, but make sure the quantity of food and calories are proportionate to your needs. 
Don't eat too fast 
Eating quickly and not chewing your food well can cause air swallowing that leads to bloating. So slow down and enjoy your food. Your meals should last at least 30 minutes. Also, keep in mind that digestion begins in the mouth, and you can decrease bloating just by chewing your food more. There's another benefit to slowing things down: When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.

Sure it looks great but resist the urge to gobble as the air you will ingest in the process can add to that bloated feeling