Ask

Dear Nirmal Patel,
Thank you for your question. 

Digestive quotient is a qualitative test which gives an indicator score out of 100 for overall digestive health. Recommendations of improvement are given at the end of the test basis Individual inputs and answers.

The daily recommended amount of dietary fibre is 30g for men and 25g for women.

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.

- Limit intake of fiber and dairy in case of loose stools/diarrhoea

- 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

- When purchasing packaged foods, read labels to look for words such as ‘contains fibre’, ‘high fiber’ etc.

- 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.   

Hope we have answered your query.

Wishing you a great day ahead!

Hi Radhika Prasad,

Thank you for the question.

Excess gas formation, bloating, Abdominal discomfort can be a symptom of gastrointestinal digestive issues such as Gastritis, 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 healthcare professional.

Certain food intolerances can cause flatulence 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 healthcare 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 a 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, and steaming is preferable over deep frying with excess fat/ oil.

- Limit excess fiber and dairy intake if Loose stools/ Diarrhoea is present 

- 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 a 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.

Wishing you a great day ahead

Dear Vedavathi,

Thank you for your question. 

Ideally, food takes up to 4-9 hours to be digested and reach large intestine of the body. Some of the factors that affect transit time of food in the digestive system, these factors include composition and quality of the diet, gender, metabolic conditions, gastrointestinal conditions, etc. 

Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, 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 Rey,

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, multigrain, 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. 

Diarrhoea, Regular gastritis, Abdominal discomfort can be a symptom of gastrointestinal digestive issues such as indigestion, IBS (Irritable Bowel Syndrome), intolerances etc., and/or due to an underlying health condition that requires medical attention, it is recommended to kindly contact your health care professional for further diagnosis and assistance. 

Here are a few tips to help manage diarrhoea

• Replacement of lost fluids and electrolytes is necessary. Drink plenty of fluids such as water, fruit juices, buttermilk, vegetable clear broths etc. 
• Oral intake of fluids, particularly those high in sodium and potassium such as an electrolyte solution is recommended
• Limit excess fiber and dairy intake 
• Cooked apples, rich in pectin help in controlling diarrhoea 
• Try to limit the foods like caffeine, spices, raw onions etc.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.

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.

The Recommended Daily Allowance (RDA) of fiber for female is 25g per and male is 30g/day

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 Rey,

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, multigrain, 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. 

Diarrhoea, Regular gastritis, Abdominal discomfort can be a symptom of gastrointestinal digestive issues such as indigestion, IBS (Irritable Bowel Syndrome), intolerances etc., and/or due to an underlying health condition that requires medical attention, it is recommended to kindly contact your health care professional for further diagnosis and assistance. 

Here are a few tips to help manage diarrhoea

• Replacement of lost fluids and electrolytes is necessary. Drink plenty of fluids such as water, fruit juices, buttermilk, vegetable clear broths etc. 
• Oral intake of fluids, particularly those high in sodium and potassium such as an electrolyte solution is recommended
• Limit excess fiber and dairy intake 
• Cooked apples, rich in pectin help in controlling diarrhoea 
• Try to limit the foods like caffeine, spices, raw onions etc.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.

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.

The Recommended Daily Allowance (RDA) of fiber for female is 25g per and male is 30g/day

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