My gut health is very bad, also diagnosis with pcos and kidney stone.

Hajera Fatima

2 months ago

My gut health is very bad, also diagnosis with pcos and kidney stone.

Digestive issues Others

Happy Tummy Expert

2 months ago

Dear Hajera Fatima, Thank you for the question

Nephrolithiasis, or kidney stone, is the presence of renal calculi caused by a disruption in the balance between solubility and precipitation of salts in the urinary tract and in the kidneys. There are various types of kidney stones such as calcium stones, uric acid stones, cystine stones, etc.

Here are few tips to manage Renal Calculi

Drink adequate amount of fluids as it reduces the concentration of calcium or oxalate in the urine.
Limit the intake of high protein foods such as red meat & Organ meat as excessive protein in the diet can increase both the calcium and oxalate in the urine.
Limit the consumption of high oxalate foods such as Horse gram, Amaranth leaves, Curry leaves, Drumstick leaves, Neem leaves, Spinach, Tamarind leaves, Almonds, Cashew nuts, Gingelly seeds, Amla, Wood apple, Tea, Cocoa, Colas etc .
Dietary sodium restriction alone decreases urinary calcium excretion
High vitamin C intake can be a risk for stone formation by increasing endogenous oxalate. Vitamin C rich foods are acceptable but vitamin C supplements are not recommended since it can increase oxalate in the body.
B-complex vitamins and magnesium, may help prevent formation of kidney stone. Some of the sources include Lean meat- chicken, fish, prawns. Crabs, Eggs, Milk & milk products, Fortified cereals, Vegetables – Mushroom, beetroot, potato.

Polycystic ovarian syndrome (PCOS) is endocrine disorder in women of reproductive age, which may potentially affect the reproductive, hormonal and metabolic functions. Follow a healthy balanced diet with low fat intake, good amount protein and fibre for ideal weight management.

We request you to kindly contact your gynaecologist for further assistance, diagnosis and management.

Here are a few tips to help manage PCOS

Eat regular meals with balanced diets including all food groups
Low Glycaemic Index (GI) foods have proven to be effective when managing PCOS. Some of the Low GI include green leafy vegetables, carrots, green beans, apples, orange, pear, millets, lentils etc.
Limit intake of deep fried and high fat foods.
Engage in regular physical activity

It is necessary to improve your overall digestive system which involves 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.

Daily RDA for fiber as per NIN, ICMR is: 25g per day for female

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.
Limit the intake of dairy and fiber in case of loose stools/diarrhea
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.