Bloating, gas, sluggish digestion? Doc shares diet plan to boost gut health

As the temperature drops and you are tempted to hide under cosy blankets, your digestive fire or as Ayurveda experts call it - Agni - might be quietly sneaking away. In an interview with the Times of India, Dr Minakshi Bisen, Ayurvedic expert at Traya Health (B.A.M.S., PGDCC), explained, “The cold season naturally elevates the Vata (air/ether) and Kapha (water/earth) doshas, which can significantly dampen Agni (digestive fire). While the cold weather increases the appetite, eating improperly can lead to sluggishness, gas, and the accumulation of toxins, known as Ama, weakening gut health. Therefore, Ayurveda recommends focusing on practices and foods that are inherently warming and easily digestible.”

In other words, winter is not just a time for soups and shawls, it is a season to consciously nurture your digestion.

Essential Ayurvedic practices for digestion during winters

Dr Bisen suggested -




Cold water or chilled foods blunt Agni immediately. Warm liquids help kindle the digestive fire and flush out Ama, while gentle post-meal movement wakes up the gut without overwhelming it. A 1983 classic human study in Digestive Diseases and Sciences found that cold stress (immersing the hand in ice water) significantly slows gastric emptying and disrupts normal gut motility.

Another 2020 clinical study in European Journal of Nutrition showed that consuming very cold water (2 °C) reduced gastric contractions and lowered energy intake, indicating slower digestion. Also, a 2024 trial in older adults, published in Temperature journal, revealed that a hot protein-rich drink (at 60 °C) sped up gastric emptying compared to a cold drink, supporting the idea that warmth benefits digestion.

These align beautifully with Dr Bisen’s recommendation to favour warmth in what and how you drink during winter.

Dietary guidelines: What to eat and avoid

Dr Bisen advised to favour the following as they are warming, grounding and easy to digest -

• Warm, Cooked Meals: Soups, stews and porridges are ideal. Prioritise khichadi (made with rice and moong beans), which is a complete, tridoshic meal that is deeply restorative for the gut lining.
• Warming Grains and Vegetables: Cooked quinoa, brown rice, oats and seasonal root vegetables (carrots, sweet potatoes) that are properly spiced.
• Liberal Use of Ghee: Ghee (clarified butter) is Madhyam (mediator) for Agni, supporting digestion and lubricating the intestines without creating Ama.
• Warming Teas: A CCF Tea (Cumin, Coriander, Fennel) is excellent for boosting digestion and reducing gas after meals.

Dr Bisen cautioned to avoid the following as they are cold, heavy and Ama-producing -

• Raw and Cold Foods: Limit raw salads, cold smoothies and icy drinks. These directly suppress Agni, forcing the body to use up vital energy to warm them before digestion can begin.
• Heavy Dairy: Avoid large amounts of cold yogurt, hard cheeses, and ice cream, especially in the evening, as they increase Kapha and mucus, which can clog the digestive channels (srotas).
• Excessive Yeasted/Processed Foods: These are heavy and take significant energy to process, often leading to fermentation and Ama formation in the gut.

According to traditional Ayurvedic texts (and echoed by Dr Bisen), black pepper and similar spices help cut through Kapha and stagnant energy, balancing digestion.

While there are fewer direct clinical trials on Ayurvedic oil massage and digestion, the benefits of warming, easily digestible meals and spices are well-supported. Also, the fact that cold stress slows gastric emptying and motility suggests that routines which counteract cold — via warmth, massage, movement — help maintain optimal digestive rhythm.

Final word: Nourish your Agni this winter

Dr Minakshi Bisen’s winter gut-health playbook is simple yet powerful:

• Warm up your intake — both water and meals.
• Spice smartly — with ginger, turmeric, black pepper and similar warming herbs.
• Ground your routine — using ghee, cosy cooked food and calming practices like Abhyanga and gentle walking.

When you follow these seasonally aligned practices, you are not just preventing bloating or gas — you are strengthening your Agni, promoting better nutrient absorption and supporting immunity.

As Dr Bisen put it, “By consciously choosing warm, nourishing and spiced foods and integrating grounding practices like Abhyanga, you can protect your digestive fire, minimise Ama and ensure your gut remains strong, supporting robust immunity throughout the cold season.”

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.