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Get Experts at Happy Tummy to answer your queries regarding Nutrition and other food-related topics.

In our continued efforts to stand for your happy tummy, top experts at Aashirvaad Atta with Multigrains will answer any question that's on your mind around digestion, health and everything in between.

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Fibre Intake

Medha

1 year ago

What should be my daily intake of chia seeds if I soak them in water overnight?

Fibre Intake
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Happy Tummy Expert

1 year ago

Dear Medha, Thank you for the question

Chia seeds are known to be a rich source of nutrients, fi
Dear Medha, Thank you for the question

Chia seeds are known to be a rich source of nutrients, fiber, omega-3 fatty acids, and calcium. Chia seeds have come to be identified as a popular superfood today.
Chia seeds are a great source of protein and fibre that help in relieving constipation.

There is no Recommeded daily intake for chia seeds. It should be consumed as a part of daily balanced diet in adequate amounts.

One tablespoon (15g) chia seeds gives 2.5g protein and approximately 5g of fiber.

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Medha

1 year ago

So is 15g(1 tbsp) chia seeds per day adequate?
So is 15g(1 tbsp) chia seeds per day adequate?
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Happy Tummy Expert

1 year ago

Dear Medha

Since there is no Recommended dietary intake for chia seeds. Consuming 15g( 1 Tablespoon) of chia seeds per day is appropriate.

Thank you

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Nabanita Sarkar

1 year ago

I'm suffering from hypothyroidism, iron and folate deficiency..I also have triglycerides and sgpt levels high what should I eat daily to stay healthy

Fibre Intake Nutrition Digestive issues Food Lifestyle
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Happy Tummy Expert

1 year ago

Dear Nabanita, Thank you for the question

Micronutrient deficiencies like Iron, folic acid, Vita
Dear Nabanita, Thank you for the question

Micronutrient deficiencies like Iron, folic acid, Vitamin B12 are caused due to various factors such as inadequate recommended daily intake, poor lifestyle, malabsorption, eating disorder or an underlying medical condition.
Iodine is a main constituent of thyroid hormones (T3 and T4), iodine deficiency is one of the most common cause of hypothyroidism in adults. We recommend you to kindly contact your health care professional for further diagnosis and assistance.
Here are few guidelines that can be considered:
- Have a 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.
- 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 recommendable.
-Begin your day with a well-balanced breakfast as it is an important meal of the day.
-Avoid skipping meals. Also, try to avoid fasting and feasting too often.
- Consume small frequent meals, with healthy snacking options.
-Consume minimum 5 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.
-Try to limit the intake of Cruciferous vegetables like kale, turnips, cabbage, cauliflower etc., as they are known as goitrogens which can inhibit the synthesis of thyroid hormones.
-Try to consume more of Whole grains and Multigrain foods as they are a good source of fiber.
-Include iodized salt in your diet and food preparation.
- Essential micronutrients like Iron, folic acid, vitamin -B12 are present in dark green leafy vegetables, milk, whole grains, legumes and dry fruits, meat, eggs etc.
-Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
-Have your last meal at least 2-3 hours before sleep time.
-Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
-Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
-Try and 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
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K Chandini

1 year ago

I'm 30 working woman my fibre intake is less and I relu more on junk food, cool drinks. As a result i develop symptoms for IBS ... I need a simple diet plan

Fibre Intake Nutrition Digestive issues Food
0

Happy Tummy Expert

1 year ago

Dear K Chandini, Thank you for the question

Gastrointestinal digestive issues such as IBS requir
Dear K Chandini, Thank you for the question

Gastrointestinal digestive issues such as IBS requires medical attention along with lifestyle management including dietary modifications. 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.
- 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 30-45 minutes for at least 5 days a week.
- Try to follow a good sleep regimen in terms of both quantity and quality.

Click on the below link to check how much Fibre you are getting in your everyday meal. Following which you can also choose a meal plan (balanced diet plan, for apparently healthy individuals) that provides complete nutrition along with matching the recommended Fiber intake.

https://happytummy.aashirvaad.com/my-meal-plan

For a customized and personalized meal plan for specific conditions and health needs, please contact your Health care professional.
Hope we have answered your query.
Wishing you a great day ahead
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NS

1 year ago

Hi Sir,
I am 29 yrs old. My weight is 38 kg and height is 151 CM. I had piles problem 7 months ago. Now i don't have piles issue but gastric issue is there.Can you please suggest me a diet chart which i can follow to gain weight.

Fibre Intake Nutrition Digestive issues Food Lifestyle Physical activity
0

Happy Tummy Expert

1 year ago

Dear NS, Thank you for the question

Regular gastritis, can be a symptom of gastrointestinal dige
Dear NS, Thank you for the question

Regular gastritis, can be a symptom of gastrointestinal digestive issues such as indigestion, 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.
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

As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight.


According to your mentioned Height & weight your BMI is 16.6kg/m2 which falls into the underweight BMI range as per WHO classification.

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.

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 a few guidelines for general digestive health and 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.
- 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.
- Include healthy fats from nuts and seeds.
- Include protein sources (plant and/or animal sources) such as lentils, milk, paneer, lean meat, egg etc.
- Three major meals a day with healthy nutritious snacks in between is preferred.
- 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 consuming a meal.
- 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 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
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SAHIL Arora

1 year ago

How to loss 108 kg belly fat

Fibre Intake Nutrition Digestive issues Food Lifestyle
0

Happy Tummy Expert

1 year ago

Dear Sahil, Thank you for the question

WHO has given different BMI (Body mass index) classificat
Dear Sahil, Thank you for the question

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

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.
An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.
For specific medical conditions and further assistance please contact your health care professional.

Here are few guidelines that can be considered:

- Eat a well-balanced diet including all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
-Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
- 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.
- Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. Fruits and vegetables, whole grains etc are a good source of fiber.
- Try to consume a low-fat diet, include heathy fats from nuts and seeds in adequate portions.
- 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.
- Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.
- 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.


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
Read More
0 Reply
You need to be above 18 years to add a question or a comment.
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