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Dear Punitha,

Thank you for your question.

Regular gastritis, bloating can be a symptom of gastrointestinal digestive issues such as indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition which requires medical attention. For further diagnosis and assistance kindly contact your specialized health care professional.

Certain food intolerances can cause bloating and stomach pain after consuming specific foods. In lactose intolerance it is seen after consuming milk and milk products like cheese, paneer etc. And in gluten intolerance it is seen after consuming, wheat, rye, barley etc. For further diagnosis and assistance kindly contact your specialized health care professional.

Here are a few guidelines for general digestive health.

• Do not skip your meals, have small frequent meals at regular intervals. 

• Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc. 

• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.

• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.

• Avoid large, heavy meals, and practice portion guidance. 

• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

• Try to limit the foods like caffeine, spices, raw onions etc. 

• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex. 

• Avoid lying down immediately after your meal consumption

• Drink at least 8-10 glasses of water per day

• Have a gap of minimum 2-3 hours between bedtime and your last meal

• Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week. 

• Try to follow a good sleep regimen in terms of both quantity and quality.

Diabetes mellitus is a chronic metabolic disorder that prevents the body to utilise glucose completely or partially. It is characterised by raised glucose concentration in blood and alterations in carbohydrates, protein & fat metabolism. Various factors like genetics, sedentary lifestyle, acute stress etc., can cause diabetes.  

Management of any type of diabetes requires diagnosis and further assistance from specific health care professionals. Kindly contact your health care professional for further guidance. 

Here are a few tips to help manage Diabetes

• It is recommended to have low GI (Glycaemic index) foods. Simple sugars should be restricted since they are easily absorbed and have high glycaemic index. Some of the Low GI foods include green leafy vegetables, green beans, apples, orange, pear, wheat, millets, pulses, lentils etc.

• High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein.

• Combination of oils is preferrable. Include monounsaturated (MUFA) & Polyunsaturated (PUFA) containing oils like sunflower oil, ground nut oil, Gingelly oils.

• Increase intake of whole grains and legumes and limiting the intake of saturated fats as it helps in improving insulin sensitivity 
  
  

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead!

Dear Parineet Kaur,

Thank you for your question.

Increased abdominal fat can happen due to sedentary lifestyle, excess intake of high fat foods, hormonal imbalance and/or an underlying health condition. Please contact your health professional for further diagnosis and assistance.

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Weight loss requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results. 

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance. 

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

• It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).

• This target is a healthy& sustainable way of reducing and then maintaining the weight loss. 

• The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels. 

• These apps will also help you to track your hydration & sleep patterns which also impact your weight.

• Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100

• WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health. 

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – Obese

General Dietary Guidelines for weight loss that can be considered:

• Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).

• Do not skip your meals. Have small quantity of meals at regular intervals. 

• Choose healthy snacking options in between your meals.

• Studies have shown that some foods can help improve metabolism, they include, cinnamon, green coffee, broccoli, nuts etc.

• Gut microbiota helps regulate metabolism and energy balance, consume banana, garlic, yogurt, buttermilk etc., which are good sources of probiotics and prebiotics to maintain healthy gut.

• Monitor your portion size.

• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.

• Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, nuts & seeds etc., are a good source of fiber.

• Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.

• Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.

• Carbonated and alcoholic beverages to be limited or preferably avoided.

• Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

• Minimum of 8 glasses of water should be consumed to keep yourself hydrated.

• Have your last meal at least 2-3 hours before Bed time. 

• Try to follow a good sleep regimen in terms of both quantity and quality. 

Some Physical Activity Tips:

Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.

A healthy lifestyle management including a good balanced diet, adequate hydration, regular physical activity and hygiene & stress management is key to maintain a good digestive health. It is also important to ensure adequate fiber intake which is essential for a healthy gut and overall digestive health. 

Daily RDA for fiber as per NIN, ICMR is: 25g per day for females & 30g per day for male 

Here are a few guidelines for a Healthy balanced Diet & general digestive health.

• Do not skip your meals, have small frequent meals at regular intervals. 

• Eat a well-balanced diet including all groups. 

• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended. 

• Begin your day with a well-balanced breakfast as it is an important meal of the day.

• Include good amount of fiber in your daily balanced, some of the god sources of fiber include whole grain, multigrain, millets, fruits and vegetables, nuts etc. 

• Include a minimum of 5 of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc. 

• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.

• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.

• Avoid large, heavy meals, and practice portion guidance. 

• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

• Try to limit the foods like caffeine, spices, raw onions etc. 

• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex. 

• Avoid lying down immediately after your meal consumption

• Drink at least 8 glasses of water per day

• Have a gap of minimum 2-3 hours between bedtime and your last meal

• Engage in physical activity for a minimum of 60 minutes for at least 5 days a week 

• Try to follow a good sleep regimen in terms of both quantity and quality.

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment  

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician. 

Hope we have answered your query.

Wishing you a great day ahead.

Dear Sobha,

Thank you for your question.

Increased abdominal fat can happen due to sedentary lifestyle, excess intake of high fat foods, hormonal imbalance and/or an underlying health condition. Please contact your health professional for further diagnosis and assistance.

Exercises for toning of muscles, and body shaping require specific exercise regimen given by a trained health or fitness coach, followed by appropriate dietary changes, especially in terms of good quality proteins balanced with appropriate calories, which should be done under professional guidance. For specific exercise regimen please contact a fitness expert. 

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Weight loss requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results. 

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance. 

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

• It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).

• This target is a healthy& sustainable way of reducing and then maintaining the weight loss. 

• The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels. 

• These apps will also help you to track your hydration & sleep patterns which also impact your weight.

• Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100

• WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health. 

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – Obese

General Dietary Guidelines for weight loss that can be considered:

• Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).

• Do not skip your meals. Have small quantity of meals at regular intervals. 

• Choose healthy snacking options in between your meals.

• Monitor your portion size.

• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.

• Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, nuts & seeds etc., are a good source of fiber.

• Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.

• Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.

• Carbonated and alcoholic beverages to be limited or preferably avoided.

• Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

• Minimum of 8 glasses of water should be consumed to keep yourself hydrated. 

• Have your last meal at least 2-3 hours before Bed time. 

• Try to follow a good sleep regimen in terms of both quantity and quality. 

Some Physical Activity Tips:

Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment 

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician. 

Hope we have answered your query.

Wishing you a great day ahead.

Dear Nitisha janghela,

Thank you for your question.

Constipation can be due to inadequate fiber and water intake, it may also be a symptom of gastrointestinal digestive issues such as indigestion, IBS (Irritable Bowel Syndrome), intolerances etc., and/or due to an underlying health condition which requires medical attention.

Some other causes that can lead to constipation include neglecting urge to defecate, irregular meals, excess stress etc.  For further diagnosis and assistance kindly contact your specialized health care professional.

Here are a few tips to help manage constipation

• Include adequate amount of fiber to your daily balanced diet. Some of the good sources of fiber include Whole grains, millets, Psyllium, fruits such as apples, banana, citrus fruits, vegetables like green beans, peas, potato, cauliflower, nuts and soybean etc. 
  
• An intake of at least 2 litres of water per day. 
  
• A glass of hot water, preferably taken with lemon juice taken early in the morning, stimulates gastro colic reflex and helps ease constipation. 
  
• Regular abdominal pain
  

Regular Stomach pain also referred to as Stomach ache, abdominal pain or stomach cramps is the discomfort felt near the abdominal region. It can range from mild to severe with varied frequency overtime. Different causes of stomach pain include constipation, indigestion, lactose intolerance, GERD, bowel obstruction, appendicitis, and/or underlying health condition that may require medical attention. For further diagnosis and assistance please contact your healthcare professional. 

A few guidelines for general digestive health to be considered:

• Do not skip your meals, have small frequent meals at regular intervals. 
  
• Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc. 
  
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
  
• Avoid large, heavy meals, and practice portion guidance. 
  
• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex. 
  
• Avoid lying down immediately after your meal consumption
  
• Drink at least 8-10 glasses of water per day
  
• Have a gap of minimum 2-3 hours between bedtime and your last meal
  
• Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week. 
  
• Try to follow a good sleep regimen in terms of both quantity and quality.
  

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.