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Happy Tummy Expert

2 weeks ago

Dear Deepti Rekha Pradhan, Thank you for the question

Acidity, Bloating, heart burn, Gastritis, Abdominal discomfort can be a symptom of gastrointestinal digestive issues such as indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition.

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.

Indigestion towards certain foods, malabsorption, inability to digest/absorb certain nutrients can occur due to intolerance, digestive issues, food allergies or any underlying health condition which requires medical attention.

We recommend you to consult a specialized health professional such as a gastroenterologist for further diagnosis and management.

Here are a few tips to help manage acidity

• Do not skip your meals, have small frequent meals at regular intervals.
• Avoid large, heavy meals,
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
• Avoid lying down immediately after your meal consumption
• Have a gap of minimum 2-3 hours between bedtime and your last meal
• Try to limit the foods like caffeine, spices, raw onions etc.

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, multigrain and millets in your daily diet as they are a good source of fiber and other nutrients.
• Limit the intake of fiber and dairy in case of loose stool/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.
• 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.

We request you to kindly specify your requirements and query, to help us understand if you would want us to assist you with weight loss/ weight gain or any other specific need, so that we can guide and help you with appropriate nutritional guidelines accordingly.

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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