Rotis are a staple food in most parts of India and are savoured in mostly all meals. Wheat rotis or flatbreads not only pair wonderfully with all kinds of curries and dry vegetables but are among the best ways to keep yourself full and energised. However, nowadays most people suffer from annoying health issues like bloating, indigestion, and even headaches after eating rotis.

According to experts, increased reports of feeling digestive discomforts after consuming rotis could be linked to factors like rising awareness of gluten sensitivity, changes in diet, and increased sensitivity to food intolerances.

Wheat has gluten, a type of protein that can make you really sick - tired, nauseous, or bloated. Gluten is also found in barley, rye, and other grains and is packed in foods like pasta, cereal, and beer.

Gluten can also be in things like vitamins, cosmetics, and even certain medications.

While the exact cause of gluten intolerance is not well understood, experts say people may not be sensitive to gluten but to a certain carbohydrate found in many foods. Their bodies are not able to absorb the carbohydrates as they should. It stays in their guts and ferments, causing sickness. Other research suggests that wheat might affect the lining of some people’s digestive tracts. The lining in the stomach usually keeps bacteria from leaking out of your intestines, but for those with a gluten intolerance, it may not work as it should, allowing bacteria into their blood or liver and causing inflammation.

Many people experience the following symptoms for several hours or days after they consume gluten—aka wheat rotis:

• Stomach ache
• Anemia
• Anxiety and depression
• Bloating and gas
• Brain fog, or trouble concentrating
• Diarrhoea and constipation
• Fatigue and tiredness
• Nausea and vomiting
• Skin rashes

Doctors say those with gluten intolerance also have irritable bowel syndrome - a functional gastrointestinal disorder characterized by abdominal pain and changes in bowel habits.

According to experts, those with sensitivity to rotis should follow an elimination diet. In this, you completely cut out wheat from your diet for at least four weeks and then bring it back in gradually to see if symptoms re-appear. If your symptoms return, it confirms you are sensitive to wheat and will also help to show you which foods are especially troublesome.

However, many times you may notice that you are more sensitive to wheat in certain forms but are okay to consume it in others. For example, some people may only have problems with chapatti and bread but might be perfectly fine with whole-wheat pasta. To relieve your symptoms, the best way is to embark on a wheat-free or partially wheat-free diet.

Poor or weak digestion is also directly related to an unbalanced diet and can be easily managed by improving what and how you eat. Including a high-fibre diet is important for our overall digestive health—especially in preventing constipation. Adding foods that improve the ratio of good to bad bacteria in your intestines can help improve your health. Natural foods like yogurt, bananas, and garlic contain probiotics, which promote intestinal health.

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