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Dear Jaspreet Kaur, Thank you for the question

Feeling heavy in the chest region after food consumption can be a sign of Acidity, heart burn or Gastritis, the causes of such gastrointestinal digestive issues can be indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition which may require medical attention. Some of the Gastric issues can be a symptom of GERD (Gastro oesophageal reflux disease).
Gastro esophageal reflux disease (GERD) is a chronic symptom of mucosal damage. It is caused due to the entry of stomach acid into the esophagus. The most-common symptoms of GERD include Heartburn, Difficulty in swallowing and a sour taste in the mouth or back of the throat due to fluids and undigested foods rising back in to the mouth.
Here are a few tips to manage GERD and/or Acidity
It is important to modify your dietary patterns to manage the symptoms of GERD.
• Weight management is necessary in people for whom the underlying cause of GERD may have been obesity.
• Eat small frequent meals and avoid eating meals within 2-3 hours of bedtime.
• Prevent laying down immediately after eating
• Avoid drinking fluids in between the meals.
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
• Some of the foods should be restricted or avoided, these include caffeine, raw onion, citric juices and spicy foods etc.
• Consume low fat dairy in substitute of full fat options to prevent or manage GERD symptoms.
• Try to limit the foods like caffeine, spices, raw onions etc.

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.
Some of the guidelines to be considered general digestive health are as follows:
- 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, soybean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
- Practice portion guidance.
- Include foods such as whole grains, multigrains, millets, nuts, vegetables and fruits in your daily balanced diet as they are rich sources of fiber.
- Limit intake of fiber and dairy in case of loose stools/diarrhoea
- Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
- Drink at least 8 glasses of water per day
- 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 customized and personalized meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.
Wishing you a great day ahead

Dear Henna Sharma, Thank you for the 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.
Dietary fiber is considered to be an essential component of your daily balanced diet.
Recommended amount of fiber that can be considered for safe intake is 25g per day for females & 30g per day for male.

To manage bloating avoid excess consumption of fiber and include adequate intake of water to support digestive health and maintain hydration


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.

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 Shivam Dubey, Thank you for the 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.

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 Tukai mondal, Thank you for the question

Adolescence or teen age is acritical period of our lives in which our body undergoes rapid changes, growth and development. It is very essential to consume a healthy balanced diet with adequate amount of protein and other nutrients such as calcium, iron, vitamin D etc., which will help support growth, development, pubertal changes and strong bones.

An ideal weight and height for a 15 yr. old male is 51.5 kg and 166.3cm respectively.


The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

An ideal weight management program such as weight gain involves lifestyle management including dietary modification, regular physical activity, hydration and good sleep cycle.
With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.


A high calorie and high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.
Here are few guidelines that can be considered for weight gain:
- Having a Healthy Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning. Include energy dense foods, keeping in mind the daily needs.
- Maintain a positive energy balance where the calorie intake should be more than the energy expenditure.
- Include energy dense foods, keeping in mind the daily needs. Some of the energy dense foods include Whole wheat, multigrain millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
- Do not skip meals. Eat small frequent meals.
- Three major meals a day with healthy nutritious snacks in between is preferred.
- Try to increase the serving size and portion size gradually and systematically
- Include healthy fats from nuts and seeds.
- Drink at least 8 glasses of water per day to maintain hydration
- Indulging in physical activity can help in increasing the appetite and give a feeling of hunger.
- Try to follow a good sleep regimen in terms of both quantity and quality.
Here are a few general Dietray guidelines to be considered for adolescent nutrition.
• Adolescence represents a period of active life, hence no meal of the day should be missed to sustain energy and growth spurts
• Having a Healthy Diversified Balanced Diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products) in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Consume minimum 4 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• Include enough calcium rich foods in her diet to support the increase of bone density and maintain healthy strong bones. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt.
• Food should be colourful and attractive.
• Avoid empty calories from foods such as carbonated beverages.
• Iron rich foods should be included in the diet to prevent iron deficiency anaemia. Some of the sources of iron include red meat, green leafy vegetables, eggs, etc
• Calories and protein rich foods should be taken to support the growth spurt. Some of the good sources of protein include, milk, paneer, lean meat, eggs, lentils, soybean, nuts etc.
• Include fruits and vegetables to meet the vitamin, minerals and fiber requirement.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Limit intake of deep-fried foods.
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 Thulasi Raghava, Thank you for the question

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction Weight loss 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.