Many people believe that stomach issues only come from eating junk or outside food. But even those who eat home-cooked meals often deal with bloating, gas, or discomfort. This is because food choices alone
are not the only problem.
Health coach Nikita Bardia explains that how and when you eat matters just as much as what you eat. In a recent video, she pointed out that several common daily habits can quietly harm gut health, even if the food itself seems healthy.
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Eating Too Much Raw Salad At Night
Salads are healthy, but having large portions of raw vegetables at night can be tough on the gut. According to the expert, raw veggies in excess can cause “bloating, gas, and morning heaviness.” Digestion slows down after sunset, so switching to cooked or lightly sautéed vegetables is easier on the stomach.
Skipping Soaking For Lentils And Beans
Soaking rajma, chhole, and dal before cooking is an old practice for a reason. When these foods are not soaked, they can cause acidity and gas. The expert suggests soaking them for 8 to 12 hours, discarding the first boil water, and cooking them with ajwain or hing for better digestion.
Drinking Water Along With Meals
Many people sip water while eating, but this can weaken digestion. The liquid dilutes digestive enzymes and may lead to gas. The expert advises drinking water 20 minutes before meals or 30-40 minutes after eating instead.
Overdoing Healthy Millets
Millets like jowar, bajra, and ragi are good for health, but too much can cause bloating and constipation. These grains expand in the gut and slow digestion. Having them around three times a week is enough.
Consuming Too Much Curd or Buttermilk
Curd is rich in probiotics, but having it in excess may worsen acidity if the gut is already inflamed. The expert says inflammation should be reduced first before adding curd regularly to meals.
Starting The Day With Fruits or Oats Alone
Eating fruits or oats on an empty stomach may seem healthy, but it can cause bloating. The expert suggests pairing them with protein sources like seeds, nuts, or curd to support digestion.
Drinking Tea or Coffee On An Empty Stomach
Having tea or coffee first thing in the morning can irritate the gut lining. This habit is often linked to acidity, nausea, and loose motions. A light snack like warm water with salt, raisins, or nuts is better before caffeine.
Avoiding Fats Completely
A low-fat diet can also affect digestion. Healthy fats help the gut absorb nutrients. The expert recommends adding a tablespoon of ghee to seeds or nuts daily to support gut health.
