2 years ago
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Why do I feel bloated after eating
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2 years ago
Dear Abhi,
Thank you for the question
Symptoms like bloating can be due to digestive issues such as indigestion, constipation, IBS (Irritable Bowel Syndrome) or intolerances such as lactose/gluten intolerance and and/or due to an underlying health condition which requires medical attention. For further diagnosis to identify the exact causative issue and assistance, kindly contact your specialized health care professional.
Here are a few guidelines for general digestive health.
- 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.
- Do not skip your meals, have small frequent meals at regular intervals.
- 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.
- Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
- Limit the intake of deep-fried foods. 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.
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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