Why Indian Train Food Makes You Bloated – Fix It with These Tips

Traveling by Indian train is an exciting experience which we all have experienced once in a life – the views, the people, and the food! Whereas many passengers complain about bloated stomach or extreme bloating after eating train food.

If you’ve ever finished a meal from the pantry car or IRCTC – (Indian Railway Catering and Tourism Corporation) delivery and felt your tummy swell up like a balloon, you’re not alone.

Indian train food often leads to gas and discomfort, but the good news is there are simple ways to get instant bloating relief and reduce bloating during your journey. In this post, we’ll explain the main reasons in simple terms and share easy bloating remedies to help you get rid of bloating fast. Let’s read out the full blog:

Why Does Indian Train Food Cause Bloating?

Indian Railways meals (from pantry cars or e-catering) are tasty and convenient, but they can trigger a bloated stomach for these common reasons:

1. Heavy, Oily, and Fried Foods: Many train thalis include deep-fried items like:

• Pakoras
• Samosas
• Oily curries
• Dhokla
• Poha
• Fried Indian Snacks
• Fried Daal Chaat
• Balck Channe Chat

These take longer to digest and slow down your stomach, causing gas build-up. On a train, where you’re sitting for hours with little movement, this makes bloating worse.

2. Gas-Producing Ingredients: If you are taking the homemade or market recipes like Legumes and Dairy based recipes such as:

• Daal
• Rajma,
• Chole, or
• Paneer

These dishes are staples in Indian train food. These contain complex sugars (like oligosaccharides) that your gut bacteria ferment, producing gas. Many Indians are lactose intolerant (up to 60%), so dairy in curds or gravies adds to the problem.

3. Spices, Salt, and Overeating: Train meals are often extra spicy or salty to keep them tasty after long hours. Too much spice irritates the stomach, while excess salt causes water retention. Plus, it’s easy to overeat when food is delivered right to your seat!
4. Eating Habits on Trains: Hurried eating, swallowing air, or irregular meal times (due to train delays) add more air and slow digestion, leading to extreme bloating.

These factors combine to make train food a common cause of discomfort during long journeys.

5 Simple Ways to Get Bloating Relief and Reduce Bloating on Indian Train Journeys

You don’t have to skip meals — just make smarter choices! Here are practical bloating remedies for your next Indian train trip:

1. Choose Lighter, Less Oily Options Go for simple rice-based meals like veg pulao, curd rice, plain dal-chawal, or khichdi. These are usually less oily and spicy, easier on your stomach, and help avoid bloated stomach relief issues.
2. Order Smartly Through IRCTC e-Catering: Use apps like IRCTC Food on Track, Zomato, or other partners to pick from trusted restaurants. Choose mild or home-style dishes over heavy gravies. Avoid fried snacks and extra-spicy items.
3. Add Gut-Friendly Sides and Drinks: Pair your meal with buttermilk (chaas) or yogurt — they have good bacteria that help digestion. Carry fennel seeds (saunf) or ajwain — chew a pinch after eating for quick gas relief.
4. Eat Slowly and Stay Active: Chew food well to avoid swallowing air. Take small walks in the train aisle after meals. Drink plenty of water (stay hydrated!) to help digestion.
5. Quick Home Remedies for Instant Bloating Relief

• Sip warm water with a pinch of ajwain or ginger.
• Try a gentle tummy massage in clockwise direction.
• Avoid carbonated drinks or chewing gum — they add more gas.

If bloating happens often, track your food triggers and consider lighter packing like fruits, nuts, or boiled items from home.

6. Must-have things while traveling by Train Journey!

If you are somebody who are travelling alone or with family, these are the must-have things that you need to carry along:

Here are the

• ENO – ENO will provide the instant relief from gas or bloating.
• GasoFast – It is jeera flavoured Sachet that helps in digestion and useful in acidity and heartburn and gas formation.
• Lahori Jeera Drink
• Limca Drink
• Gelusil Anti-gas Tablets
• Dabur Hajmola Tablets

Final Words

Let’s not ruin your train journey while travelling by train. Just keep the Must-have things while travelling by Indian Train. Indian train food can be delicious, but it often causes bloating due to oil, spices, legumes, and dairy. By choosing lighter meals, eating mindfully, and using simple bloating remedies, you can enjoy your journey without a bloated stomach. If you are somebody who wants to make healthy recipes at home and avoiding more junk and overeating than you take our curated courses that will help you to make healthy dishes at home. To Know more about such courses, you need to call us at +91-9888011222 or visit our website [www.nfcihospitality.com]

Next time you’re on an Indian Railways trip, make these small changes for a comfortable ride. Safe travels — and happy eating!