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Happy Tummy Expert

2 years ago

Dear Mohana
Thank you for the question

Lack of proper digestion also known as indigestion can be referred to gastro intestinal issues such as bloating, excessive belching, gas and upset stomach. Some of the causative factors include irregular food habits, over eating, consuming large amounts of beverages such as water immediately after meal, improper sleeping habits, intolerance of gluten/lactose, Irritable Bowel Syndrome and/or an underlying health condition etc.
It may be accompanied by other symptoms such as nausea, upper abdomen pain, heartburn, occasional vomiting etc. For further diagnosis and assistance kindly please contact your health care professional.
Here are some guidelines for general digestive health that can be considered:

- Eat a well-balanced diet 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
- Avoid large, heavy meals, and practice portion guidance.
- Do not skip your meals, have small frequent meals at regular intervals.
- Limit the intake of deep-fried foods. 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.
- Fiber is an important part pf your diet that helps maintain a normal digestive sytem. Whole grains, millets, fruits like apple, orange, and vegetables such as carrot, garlic, green beans etc., are good sources of fiber.
- If Loose stools/ Diarrhoea is present limit excess fiber and dairy intake.
- Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
- Avoid lying down immediately after your meal consumption
- Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
- 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.
Wishing you a great day ahead

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