10 after-dinner rituals that can help in digestion, prevent bloating

Jan 2, 2025

TOI Lifestyle Desk

After-dinner rituals for better digestion

Adopting simple after-dinner rituals can promote better digestion and avoid bloating. Hence, every little effort put in can be rewarded with a healthy gut and overall fitness.

Consume probiotics

The addition of a small amount of probiotic yogurt or kefir at dinner time introduces good gut bacteria, thereby enhancing gut and digestion health.

Chew fennel seeds

Fennel seeds possess natural digestive qualities and may minimize bloating and gas if chewed after every meal.

10-minute short walk

A light 10–15-minute walk after dinner will facilitate digestion and reduce bloating by helping the food pass through the digestive tract.

Drink warm water or herbal tea

Warm water or teas like ginger, peppermint, or chamomile can be drunk to relax the digestive muscles, thereby making digestion smooth and relieving bloating.

Hydrate

This is the process of drinking water between meals to avoid dehydration, which could naturally slow down digestion. However, avoid gulping large amounts immediately after eating.

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Gentle stretches

Light yoga poses like the seated twist or cat-cow stretch relieve bloating and improve digestion as they relax tension in the abdomen.

Avoid lying down soon

Do not lie down for at least 2–3 hours to avoid acid reflux and allow gravity to help digest.

Massage your abdomen

A soft, circular abdominal massage can stimulate the digestive system, thereby reducing the discomfort associated with bloating since it relaxes the stomach muscles.

Sugary desserts

Opt for light, more natural alternatives that include fruit or a little dark chocolate to satisfy your sweet tooth without overloading your digestive system.

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