A lot of Gas?

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From the desk of Dr Nandita Shah

Have you noticed that there are plenty of medicines for gas and bloating? From all kinds of home remedies and churans, to pills and syrups? We seem to love pills but often forget to think about what causes the ills. Truly the only way to get rid of a problem is to understand the cause and remove it. With digestive problems like gas and acidity, the cause is most likely to be what we are putting into our bodies.

Although some gas is normal, eating right will not only minimize the gas but also reduce the odour. It should also reduce other common digestive complaints like loose motions, constipation, bad breath, acidity, bloating etc. A healthy digestive tract has far reaching effects like clearing the skin, adding lustre to the hair, and minimizing body odour. 

Our gut microbiome consists of families of bacteria that not only control the state of digestion, but also beyond, including the state of mind. High quality fiber is required to build a good microbiome. Eventually you are what you eat in more ways than one.

To show you some love this month, we are offering a discount of 20% on our special packages – medical, nutritional and counselling. starting from 7th Feb till 28th Feb. Just apply the promo code LOVE.


‘I felt a difference in my bloating within a week!’

Right from school days, Jasmine Bharucha’s bloating issue was so serious that by the evening, the same trousers wouldn’t fit her! Just one change made all the difference.

“Around 3 years back, I was introduced to an amazing Whole Food Plant Based (WFPB) lifestyle by SHARAN. The experience was a total eye opener. Right from school days, I have had the problem of bloating. The issue was so serious that by evening the same trousers that I wear at work, wouldn’t fit me any more!

By eliminating dairy, I felt a tangible difference in one week. A month later, my bloating issue disappeared completely.  My friends thought I had lost weight!

SHARAN gave me an insight into how the dairy industry works. How the animals are treated with utter callousness. I realized that turning vegan was not about changing your lifestyle or food choices; it requires a reorientation of the mindset.

The added bonus was to learn how to cook nutritious as well as yummy meals without using oil, dairy or sugar. Prior to SHARAN, my dinner always included salads that had cheese as its main ingredient. Initially, after going on the WFPB diet, I really missed cheese. Out of sheer desperation, we started trying out different types of non-dairy cheese. The experiments were many and extensive. When I had shared my non-dairy feta cheese with friends at a potluck, it was an instant hit. This encouraged me to share my product with a wider consumer base. Our efforts eventually bore fruit when we introduced vegan feta cheese as our first product from Katharos. Since then we have launched pizza cheese and a whole new line of cheese spreads. 

As a committed SHARAN practitioner, I am keen to share, create awareness and make non-dairy products available to many more people; products without preservatives or chemicals that do not harm anyone. I am grateful to SHARAN for guiding me towards a holistic health journey. Thanks to them, I have been able to sustain my health and also help others!” – Jasmine Bharucha

For enquiries on Katharos’ range of non-dairy cheese, please reach out to Jasmine on 9820062393 or Order Here

Salad with Kaffir Lime Dressing

Salads are a great way to add fiber to your meals. Since lack of fiber does cause gas, let’s have at least one salad a day! The more the better of course and for ideas, look up our website.


  • 2 medium-sized unpeeled carrots, diced
  • ¼ medium sized broccoli, separated into florets
  • 8-10 green long beans or French beans, cut into 1” long pieces
  • ½ a medium-sized unpeeled zucchini, diced
  • 2-3 medium-sized unpeeled cucumbers, diced
  • 2-3 kaffir lime leaves, finely shredded
  • 1 cup cooked chickpeas
  • ½ a yellow bell pepper (yellow capsicum), diced
  • ½ a red bell pepper (red capsicum), diced

For the Dressing

  • 5-10 cashew nuts, soaked for 6 hours, drained and rinsed
  • ⅓ cup cooked chickpeas
  • 1 tsp mustard sauce
  • 2 tbsp lemon juice
  • ¼ tsp black pepper (kali mirch) powder
  • 1 green chilli
  • 1 date, pitted
  • 1 tsp unrefined salt


Lightly steam the carrots, broccoli and beans. Cool and refresh in cool drinking water. Drain. Blend all the dressing ingredients together. Take all the steamed vegetables, cucumbers, zucchini, kaffir lime leaves, chickpeas, yellow and red bell peppers in a mixing bowl. Add the dressing and toss well. Serve.

Serves 2

Food For The Mind


If you love Facebook, then join us to be supported on your plant based journey. We are offering two possibilities

1. SHARAN India is SHARAN’s main Facebook page which you can like and follow for getting useful daily updates and news from the plant based health world. You will also get news about the latest SHARAN events, see testimonials, and more.

2. SHARAN’s Vegan Support Group is an open support group to know more about vegan/plant-based lifestyle. Here you can ask questions and share inspiring stories, tips, recipes, etc.

All our doctors and presenters will be here to answer your questions and give you tips. If you have attended our events join this group to be a part of our family.

Please like the main SHARAN page and join the group(s) applicable to you.


A Lot of Gas?

Gas and bloating can occur for several reasons including a diet change because your digestive tract is not used to it. When you begin to eat more raw or whole foods, you may experience flatulence, but this will settle down in some time. 

Even though soaking and washing beans and lentils as well as cooking them with a bit of hing (asafoetida) can help decrease gaseousness, there are many other reasons for gas.

Read on to find out…

1. Dairy (even a little)

Keep in mind that most of us are lactose intolerant, and that dairy really is harmful since it is not our natural food. Try cutting out that bit of dairy in your tea or other meals.

2. Mixing fruits with other foods

Fruit should always be eaten separately, and only mixed with greens as in green smoothie. Having fruit for dessert after a meal can also cause gas.

3. Mixing melons with other fruits

Due to their high-water content, melons such as cantaloupe, watermelon and musk melon digest differently. If you mix these with other fruits, there could be a fermentation leading to gas.

4. Having too much variety within one meal

This could be an overload on your digestive system.

5. Gluten

If there is gluten intolerance, then you could have digestive issues. Try and remove it, to see the difference.

6. Certain medications

Antibiotics and chemotherapy destroy the gut microbiome. If you are on medications, we advise consultations with our doctors and nutritionists to rebuild the gut microbiome.

7. Probiotics

They upset the balance of the bacterial populations. It is best to never consume commercial probiotics.

8. Food cooked much in advance

The build-up of bacteria may cause gas.

9. Lack of Fiber

Fibre is important for the gut microbiome. Lack of it in food can cause gas. Animal products have no fiber, and can lead to constipation and gas build up.

10. Not chewing properly 

11. Nibbling all day long

Having too many small meals throughout the day mixes up the digestive system.

12. Pesticides in non-organic foods or GM foods

These can upset the bacterial flora.

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This newsletter was compiled by SHARAN Head of Mumbai, Reyna K Rupani, She facilitates the Six Weeks to Health Gain & Weight Loss program and also conducts health talks for schools, groups, corporates and more.

Edited by Deepa Ballal, a freelance writer based in Dubai.

Sanctuary for Health and Re-connection to Animals and Nature (SHARAN) is a social enterprise with the goal of spreading awareness about holistic health and an ecologically sustainable compassionate lifestyle.
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