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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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Prashant Suthar

2 years ago

What shoul i do or i eat to improve my digestive system and get a healthy body

0

Happy Tummy Expert

2 years ago

Dear Prashant Suthar, Thank you for the question

A healthy lifestyle management including a good
Dear Prashant Suthar, Thank you for the question

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.
Gut microbiota includes a diverse community of bacteria in human gut, they carry out various functions that influences our overall health. The functions include, nutrient metabolism, natural defense against infections and regulation of immune system.
For managing a healthy gut, it is important to consume a diversified balanced diet at regular intervals, maintain hydration and include dietary fibre in your daily diet. It is also important to engage in regular physical activity and include prebiotic and probiotics in your daily diet Prebiotics are food components that confer benefits to the host by selectively stimulating the growth of beneficial gut microbiota whereas Probiotics are beneficial bacteria that incur positive effects on human health. They are present in the human gut and are also taken through food products such as yogurt, fermented foods, dietary supplements etc.
Prebiotics naturally exist in different foods including, asparagus, garlic, chicory, onion, honey, banana, barley, tomato, rye, soybean, human’s and cow’s milk, peas, beans, etc.
The common sources of probiotics are yogurt, cultured buttermilk and cheese. The other foods that are produced by bacterial fermentation are, tempeh, sauerkraut, sour dough, bread etc. Look for food products labelled ‘Probiotic’, ‘Probiotic food’, ‘Contains Probiotics’, ‘with Probiotics’ etc.
The Recommended Daily Allowance (RDA) of fiber for 16–18-year male is 50g per day
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 all groups.
• 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 4 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 60 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
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0 Reply
You need to be above 18 years to add a question or a comment.

Dinesh

2 years ago

I feel like bloated after lunch .. i do excercise and take less oily foods still i feel like bloated.. what could be the reason

0

Happy Tummy Expert

2 years ago

Dear Dinesh, Thank you for the question

Bloating can be a symptom of gastrointestinal digestive
Dear Dinesh, Thank you for the question

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

Gargi Sharma

2 years ago

I am 19 years old and giving pre medical entrance in 2023 ... And after that i will be getting colleges but i want to go to army medical college but there they have certain body criteria and for that i have to loose almost 20 kgs just in 2 months. I need help!

0

Happy Tummy Expert

2 years ago

Dear Gargi Sharma, Thank you for the question

Adolescence or teen age is acritical period of our
Dear Gargi Sharma, 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.


Reference weight and height for a 19-year-old female is 53.8kg and 161.1cm respectively


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.


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 60 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.
Read More
0 Reply
You need to be above 18 years to add a question or a comment.

Sohail Khatri

2 years ago

Why undigested food in my stool like roti ، methi ki sabzi، explain please،

Digestive issues
0

Happy Tummy Expert

2 years ago

Dear Sohail Khatri, Thank you for the question

When a person eats high-fiber foods, it is common
Dear Sohail Khatri, Thank you for the question

When a person eats high-fiber foods, it is common for some undigested material to appear in the stool because the body cannot fully break down the indigestible part of plant foods.
Indigestion towards certain foods can also occur due to allergies, intolerance, digestive issues or any underlying health condition which may require medical attention.
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.
• 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.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.
Hope we have answered your query.
Read More
0 Reply
You need to be above 18 years to add a question or a comment.

Sonali Bhattacharyya

2 years ago

I am of age 19 and now my weight is 75kg.i wanna loose 20 kg in three months.please suggest me a healthy diet chart to loose weight.

Nutrition Food Lifestyle Physical activity
1

Happy Tummy Expert

2 years ago

Dear Sonali Bhattacharyya,Thank you for the question.Adolescence or teen age is a critical period of

Dear Sonali Bhattacharyya,

Thank you for the question.

Adolescence or teen age is a critical 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.


Reference weight and height for a 19-year-old female is 53.8kg and 161.1cm respectively

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.


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 60 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.


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