Summer salads to stay cool and beat bloating

07 Jun 2021

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Ever had that uncomfortable feeling of feeling too full or gassy? The culprit for this could be a bloated stomach. Bloating is a very common problem, and it could be brought on by an erratic lifestyle, lack of sleep, a bad diet and other health problems. When your GI (gastrointestinal track) gets filled with air or gas, your abdomen feels full, tight or swollen.

But the good news is that you can reduce your chances of experiencing this uncomfortable sensation. All you need to do is be a little more vigilant about the food you’re consuming. Certain unhealthy foodstuffs, like carbonated drinks, foods with high sodium content and simple carbs can exacerbate stomach bloating. On the other hand, foodstuffs like ginger, pineapple, parsley, and probiotic-rich foods, like yogurt and kimchi can reduce stomach bloating.

If you’re watching your weight, and what you eat, you can try out these nutritious salad recipes that are healthy, and will keep stomach bloating at bay.

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Why salads?

Salads help you stay hydrated and nourished without feeling too full or heavy. They improve digestion and keep the feeling of fullness at bay. The trick while making these salads is to include ingredients that are effective in combating stomach bloating. And one such magic ingredient is Apple Cider Vinegar (ACV).
Apple cider vinegar for bloating and gas has time and again proved to be a very effective remedy. Its anti-microbial properties reduce the build-up of harmful gut bacteria. The best way to include apple cider vinegar for gassy stomach in your salad is by adding it to your salad dressings. Other stomach-friendly ingredients include yogurt, spinach, papaya and fresh fruits.

Cucumber ACV salad

Slice cucumbers and onions and place is a bowl. To make the apple cider vinegar for gassy stomach dressing, combine 1/3 cup extra virgin olive oil, ¼ cup apple cider vinegar, 1tablespoon each of Dijon mustard and honey, 1 clove garlic (minced) and a dash of salt and pepper. Drizzle with your ACV dressing over the salad and garnish with chopped basil. This refreshing salad can be eaten plain, or paired with khichadi, biryanis and meat dishes.

Carrot Apple Yogurt salad

Carrots are rich in antioxidants, which help flush out free radicals from the body, thereby enhancing gut health. Yogurt, on the other hand, aids the growth of good gut bacteria, which in turn improves digestion and reduces bloating. To make the salad, combine shredded carrots, chopped apple pieces, celery and toasted walnuts in a bowl. To make the dressing, whisk together yogurt, a dash of orange juice, honey and a pinch of cinnamon powder and salt. Pour the dressing over your salad and serve cold to enjoy a cool and healthy summer salad.

Tempeh stir fry

Tempeh is made from cooked fermented soya beans. It has been hailed as a superfood because of its various health benefits. It is rich in prebiotics, fibres that promote the growth on good gut bacteria in your digestive system. To make the salad, stir-fry onions, garlic, shallots and ginger for 5-7 minutes. Add in sliced bell peppers, carrots and tempeh and cook for 7-8 minutes. Add in a splash of soya sauce and ground coriander for taste. Next, transfer this mixture to a bowl and add chopped onions, baby spinach leaves and lime juice. Garnish with salt/chilli flakes. Serve cold.

Watermelon salad

Watermelon is a summer superfood. It is very high in water content which helps to keep the body hydrated. It also provides you with the vitamins you need, without making you feel too full. One such popular combination is watermelon and feta cheese with a dressing of balsamic vinegar. The sweetness of the fruit is beautifully balanced by the tangy vinegar and the nutty flavour of the cheese.

Pineapple chicken salad

Pineapples have high fibre and water content. This improves digestion and prevents constipation. Pineapples are also rich in an enzyme called bromelain, which helps the body digest proteins. To make this simple salad, combine shredded boiled chicken, pineapple chunks and chopped celery and basil in a bowl. To make the dressing, combine mayonnaise, lime juice, salt and pepper. Mix the dressing with the rest of the ingredients. Serve cold.

Grilled vegetables salad

Salads with raw vegetables can make you feel bloated. Thus, it’s better to grill or roast your vegetables before adding them to your salad. A variety of grilled vegetables, like carrots, bell peppers, zucchini, egg plant pair brilliantly with a dressing of balsamic vinegar and served on a bed of romaine lettuce.

How does apple cider vinegar help with bloating and gas?

Apple cider vinegar or ACV as it is popularly known, is very effective in case of bloating and gas. Being naturally acidic, it proves helpful for people with low stomach acidity.
Its antimicrobial properties enable it to kill harmful bacteria that thrive in the stomach making it gassy. When choosing your ACV, opt for one that comes with “the mother”. This type of ACV for bloating contains a layer made of yeast and acetic acid bacteria, which imparts a prebiotic character to the ACV.

The food that we consume is generally broken down by the acids present in the stomach. The nutrients are absorbed and the waste products are eliminated. The longer the food stays in the stomach, the higher the chances of bacterial growth, which in turn results in bloating and gas. However, sometimes when the stomach acid is low, the mildly acidic Apple Cider Vinegar for gassy stomach enhances the acidic environment of the stomach, thereby speeding up the process of breakdown of food and elimination of waste.
If you dislike the acidic taste of ACV, or are unable to get enough of it through your diet, you could always opt for an ACV supplement. Setu’s ACV Gummies is a prebiotic-rich natural supplement that can support your weight loss regime and improve digestion.
However, before making any significant changes to your diet, it is always advisable to consult your health practitioner.

FAQs

What are the different ways to use ACV for bloating?

There are different ways in which you can incorporate apple cider vinegar for gassy stomach in your daily diet. One of the best ways, and a very traditional way of consuming it, would be to dilute it with a little water and have it twice a day. Some also prefer to have it without water, but diluting it is better. You can also add it to your salads as a dressing. Apple Cider Vinegar goes very well with a lot of salads. You can add it to a smoothie. It will not just help mask the acidic taste of the ACV, but also enhance the nutritional value of your drink.

Can you consume too much Apple Cider Vinegar for bloating?

Apple Cider Vinegar is generally not considered harmful. However, prolonged use can have some side effects. Make sure to practice good oral hygiene when consuming apple cider vinegar for bloating and gas. Regular brushing of teeth is important to prevent any harm to the tooth enamel. Diluting ACV can also help counter the side effects, thereby preventing it from hindering stomach acid production. However, a doctor’s opinion should always be taken for a proper and complete diagnosis.

Can I only eat salads and nothing else?

While including salads in you diet is a good for health, vegetable salads cannot replace whole meals. They are good for fibre and micronutrients, but you will still need to consume healthy fats, proteins and other minerals and vitamins. Your goal should always be to consume a balanced diet, so that your body gets all the nutrients it needs to function properly. A dietician can help you plan a meal that’s nutritious and also helps you achieve your weight-focussed goals. Don’t let you weight-loss goals get in the way of good health.

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