{"id":15885,"date":"2026-09-10T08:57:00","date_gmt":"2026-09-10T08:57:00","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=15885"},"modified":"2026-10-23T09:04:29","modified_gmt":"2026-10-23T09:04:29","slug":"healthy-eating-working-professionals","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/healthy-eating-working-professionals\/","title":{"rendered":"Healthy Eating for Working Professionals: A Post-Monsoon Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6aea3de1ed469\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6aea3de1ed469\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/healthy-eating-working-professionals\/#Quick_answer_How_can_working_professionals_rebuild_healthy_eating_habits\" >Quick answer: How can working professionals rebuild healthy eating habits?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/healthy-eating-working-professionals\/#Start_with_the_clock_not_a_crash_plan\" >Start with the clock, not a crash plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/healthy-eating-working-professionals\/#Give_the_morning_something_more_useful_than_biscuits\" >Give the morning something more useful than biscuits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/healthy-eating-working-professionals\/#Repair_the_lunch_you_keep_skipping\" >Repair the lunch you keep skipping<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/healthy-eating-working-professionals\/#Add_fibre_without_the_drama\" >Add fibre without the drama<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/healthy-eating-working-professionals\/#Keep_drinks_within_reach\" >Keep drinks within reach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/healthy-eating-working-professionals\/#Swap_the_desk_snacks_not_the_whole_routine\" >Swap the desk snacks, not the whole routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/healthy-eating-working-professionals\/#Put_movement_back_into_the_day\" >Put movement back into the day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/healthy-eating-working-professionals\/#Your_next_step_this_week\" >Your next step this week<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/healthy-eating-working-professionals\/#When_to_speak_to_a_doctor\" >When to speak to a doctor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/healthy-eating-working-professionals\/#Sources\" >Sources<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/healthy-eating-working-professionals\/#Disclaimer\" >Disclaimer<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quick_answer_How_can_working_professionals_rebuild_healthy_eating_habits\"><\/span><strong>Quick answer: How can working professionals rebuild healthy eating habits?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Healthy eating for working professionals starts with a routine that can survive meetings, commuting and changing shifts. Protect a meal break, keep a few foods available and make changes you can repeat. Your gut does not need a seasonal cleanse or a reset.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Build an office lunch around roti or rice, vegetables and a protein source such as dal, beans, eggs, fish, chicken, paneer or tofu. Dal already provides protein; you do not have to add a second protein food to every meal. Plain curd can fit if you tolerate dairy and can store it safely.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Add fibre gradually from whole grains, pulses, vegetables and whole fruit. WHO recommends at least 25g of naturally occurring dietary fibre daily for adults, but your needs and tolerance may differ. A sudden switch to bran, sprouts and salads can increase gas and bloating. Build up over several weeks rather than over one weekend.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Drink through the day. Water is a practical choice, while other drinks and moisture in food contribute too. Fluid needs vary with heat, activity and health; follow any prescribed restriction.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Keep snacks such as fruit, plain roasted chana or nuts available if you need them. Eat without rushing, and notice which foods or portions repeatedly cause discomfort.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Break up long periods of sitting and start with a short walk that suits your ability. Build towards activity recommendations over time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Persistent bloating, reflux, pain or bowel changes needs medical assessment. Choose one habit this week, without expecting it to treat symptoms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It probably looks familiar. During the rains, breakfast became tea and biscuits at 11 because three cabs cancelled. Lunch was something tasty and greasy ordered between meetings. The walk to the metro became a cab ride, and a packet of chips from the vending machine answered more hunger than anyone cares to admit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One samosa or one late dinner does not describe your whole routine. Look at what keeps repeating: missed meals, little variety and snacks that have become lunch. Persistent digestive symptoms still need assessment.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Start_with_the_clock_not_a_crash_plan\"><\/span><strong>Start with the clock, not a crash plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A working day rarely allows perfect meal times. But there is a difference between a flexible schedule and one run entirely by meetings: breakfast pushed to the first coffee break, lunch at 3 pm, dinner at 11 pm while tomorrow\u2019s emails get drafted.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There is no universal \u2018correct\u2019 Indian meal timetable; shift workers need their own pattern.<a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/digestive-health\/five-lifestyle-tips-for-a-healthy-tummy\/\"> NHS guidance recommends regular, unhurried meals<\/a>. Smaller meals may help some people with bloating or excessive fullness.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Protect lunch from losing its identity as an actual meal. An illustrative working day might include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Morning:<\/strong> poha with vegetables and peanuts, or eggs with toast, before the first meeting.<\/li>\n\n\n\n<li><strong>Lunch break:<\/strong> roti, dal, a sabzi and optional curd, eaten away from the keyboard when possible.<\/li>\n\n\n\n<li><strong>Afternoon:<\/strong> a banana or plain roasted chana if you are hungry.<\/li>\n\n\n\n<li><strong>Dinner:<\/strong> vegetable khichdi with optional curd, in a portion that suits your appetite.<\/li>\n\n\n\n<li><strong>Movement:<\/strong> a short walk at a convenient point, if comfortable and safe.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Adjust this around your work, sleep and needs. If you are prone to reflux,<a href=\"https:\/\/www.nhs.uk\/conditions\/heartburn-and-acid-reflux\/\"> NHS advice is to finish eating three to four hours before bed<\/a>, rather than following a fixed dinner time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Give_the_morning_something_more_useful_than_biscuits\"><\/span><strong>Give the morning something more useful than biscuits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Monsoon mornings are very good at producing the sentence \u2018I\u2019ll eat when I reach office\u2019. By 11, it has become tea and biscuits.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If breakfast fits your routine, make it practical: vegetable upma with peanuts, idli with sambar, eggs with toast, or roti with sabzi and curd if tolerated. It does not have to be a wellness project. If you eat your first meal later, make sure your overall day still meets your needs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The introduction to<a href=\"https:\/\/www.nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI_2024.pdf\"> ICMR-NIN\u2019s 2024 dietary guidelines<\/a> describes at least eight food groups across the day. Familiar cereal, pulse, vegetable and dairy combinations help build variety; breakfast need not contain every group.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Repair_the_lunch_you_keep_skipping\"><\/span><strong>Repair the lunch you keep skipping<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">An office lunch can be ordinary and still very good: <strong>rice or roti, vegetables and a protein source<\/strong>. Dal and other pulses already provide protein. Eggs, fish, chicken, paneer or tofu are other options, depending on your diet; curd can sit alongside if dairy suits you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This fits<a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\"> WHO\u2019s emphasis on varied eating<\/a>. ICMR-NIN\u2019s daily plate places vegetables, fruit, leafy greens, roots and tubers across roughly half the plate, with at least half of cereals as whole grains or minimally polished grains. Think across the day, rather than squeezing everything into one tiffin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If roti is your usual lunch, Aashirvaad Namma Chakki 100% Khapli Atta is one option; regular whole-wheat atta also fits. Keep dal and sabzi alongside.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Packing lunch also means keeping it safe. Use the office fridge for perishable food on arrival. For a cold packed lunch, an insulated bag with two cold sources, such as frozen gel packs, helps maintain a safe temperature during the commute.<a href=\"https:\/\/www.fsis.usda.gov\/food-safety\/safe-food-handling-and-preparation\/food-safety-basics\/keeping-bag-lunches-safe\"> USDA packed-lunch guidance<\/a> warns against leaving perishable food at room temperature for more than two hours, or one hour above about 32\u00b0C. Food carried hot needs a suitable container that keeps it hot until serving.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The practical rule: do not make lunch the meal that gets sacrificed when work gets busy.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Add_fibre_without_the_drama\"><\/span><strong>Add fibre without the drama<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">It is tempting to overcorrect: bran for breakfast, a giant raw salad for lunch, sprouts at tea-time and every fruit in the market on the dessert plate. A sudden fibre increase may bring gas and bloating.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.who.int\/news\/item\/17-07-2023-who-updates-guidelines-on-fats-and-carbohydrates\">WHO recommends at least 25g of naturally occurring dietary fibre daily for adults<\/a>. Individual needs vary, and this is not a reason to double your intake overnight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Start with changes spread across the day: dal at lunch, vegetables at lunch and dinner, whole fruit as a snack, and whole grains where they fit. ICMR-NIN\u2019s example 2,000 kcal plate includes 400g vegetables and 100g fruit daily, measured as raw ingredients. Treat that as a reference pattern, not an individual prescription.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Different fibres behave differently: some help stool hold water, some add bulk, and some are fermented by gut bacteria.<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/constipation\/eating-diet-nutrition\"> NIDDK advises increasing fibre gradually and drinking enough liquids<\/a> to help it work better. Make changes over several weeks, according to tolerance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A high-fibre diet is not suitable for every medical situation. If you have bowel narrowing or certain post-surgical restrictions, follow<a href=\"https:\/\/www.leedsth.nhs.uk\/patients\/resources\/four-stage-dietary-advice-to-manage-bowel-obstruction\/\"> your clinician\u2019s dietary plan<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Keep_drinks_within_reach\"><\/span><strong>Keep drinks within reach<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A bottle on your desk can be more useful than an ambitious promise to \u2018drink more water\u2019.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">ICMR-NIN describes about eight glasses, roughly two litres, of water <strong>including beverages<\/strong> daily for a healthy person, with more needed in very hot weather or during vigorous activity. Needs vary; this is a general guide, not a minimum everyone must exceed. Food moisture also contributes to total water intake.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tea, coffee and other drinks count too, as<a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/food-guidelines-and-food-labels\/water-drinks-nutrition\/\"> NHS hydration guidance<\/a> explains. Water is a convenient choice, and frequent sugary drinks are worth reviewing. Follow any fluid restriction prescribed for a medical condition.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Swap_the_desk_snacks_not_the_whole_routine\"><\/span><strong>Swap the desk snacks, not the whole routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The vending-machine habit is easier to change with an alternative within arm\u2019s reach than with willpower. Keep a few options available if you need a snack:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Plain roasted chana.<\/strong> Choose a portion you tolerate and check added salt or oil on packaged versions.<\/li>\n\n\n\n<li><strong>Whole fruit.<\/strong> A banana, apple or whatever seasonal fruit is convenient.<\/li>\n\n\n\n<li><strong>Plain curd or chaas.<\/strong> Only if you tolerate dairy and can keep it refrigerated.<\/li>\n\n\n\n<li><strong>Peanuts or mixed nuts.<\/strong> In a portion that suits your appetite, avoiding any foods you are allergic to.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Look at what a snack contains, rather than judging its packaging. Plain curd and roasted chana often come in packets too.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eating quickly can increase swallowed air. Fizzy drinks and high-fat foods can worsen gas or bloating for some people, but responses vary.<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/gas-digestive-tract\/eating-diet-nutrition\"> NIDDK recommends slower eating and individual adjustments<\/a>. An unhurried break is worth making room for; it is not a guaranteed symptom fix.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Put_movement_back_into_the_day\"><\/span><strong>Put movement back into the day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The monsoon removes movement quietly. The walk to the metro becomes a cab ride, the evening walk disappears because it is raining. When conditions are safe, those small movements can come back without a full-blown fitness plan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.who.int\/europe\/news-room\/fact-sheets\/item\/physical-activity\">WHO recommends 150\u2013300 minutes of moderate-intensity aerobic activity weekly for adults<\/a>, or 75\u2013150 minutes of vigorous activity, or an equivalent combination. Add muscle-strengthening activity involving all major muscle groups on at least two days a week.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A 10\u201315-minute walk after lunch or dinner can be a manageable start. Adjust to your ability and build gradually; gentle walking may not count towards the moderate-intensity target.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Break up sitting with movement where possible. Regular activity can support bowel regularity, as<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/constipation\/treatment\"> NIDDK\u2019s constipation guidance<\/a> explains, but walking is not a substitute for assessing digestive symptoms.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Your_next_step_this_week\"><\/span><strong>Your next step this week<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pick one meal you miss and make it happen on three working days. Put lunch in the calendar, pack food stored safely, or decide what to order earlier.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For recurring symptoms, notes on meals, portions and discomfort may help a clinician or dietitian. They cannot diagnose an intolerance. Lunch need not become an investigation.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_to_speak_to_a_doctor\"><\/span><strong>When to speak to a doctor<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Seek medical advice if bloating, reflux, constipation or diarrhoea persists, worsens or keeps returning. Difficulty swallowing, unexplained weight loss or repeated vomiting needs prompt assessment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seek urgent care for blood in the stool, black tarry stools, severe or constant abdominal pain, vomiting blood, or a swollen abdomen with an inability to pass stool or gas.<a href=\"https:\/\/www.nhs.uk\/symptoms\/bloating\/\"> NHS bloating guidance<\/a> and<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/gastrointestinal-bleeding\/symptoms-causes\"> NIDDK\u2019s gastrointestinal bleeding guidance<\/a> explain relevant warning signs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sources\"><\/span><strong>Sources<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI_2024.pdf\">ICMR-NIN \u2014 Dietary Guidelines for Indians 2024<\/a>: dietary diversity, whole grains, daily plate guidance and hydration, including printed page 89.<\/li>\n\n\n\n<li>WHO \u2014<a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\"> Healthy diet<\/a>,<a href=\"https:\/\/www.who.int\/news\/item\/17-07-2023-who-updates-guidelines-on-fats-and-carbohydrates\"> dietary fibre recommendations<\/a>, and<a href=\"https:\/\/www.who.int\/europe\/news-room\/fact-sheets\/item\/physical-activity\"> physical activity<\/a>.<\/li>\n\n\n\n<li>NHS \u2014<a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/digestive-health\/five-lifestyle-tips-for-a-healthy-tummy\/\"> Lifestyle tips for a healthy tummy<\/a>,<a href=\"https:\/\/www.nhs.uk\/conditions\/heartburn-and-acid-reflux\/\"> heartburn and acid reflux<\/a>,<a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/food-guidelines-and-food-labels\/water-drinks-nutrition\/\"> water, drinks and hydration<\/a>, and<a href=\"https:\/\/www.nhs.uk\/symptoms\/bloating\/\"> bloating<\/a>.<\/li>\n\n\n\n<li>NIDDK \u2014<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/constipation\/eating-diet-nutrition\"> Diet and nutrition for constipation<\/a>,<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/constipation\/treatment\"> constipation treatment<\/a>,<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/gas-digestive-tract\/eating-diet-nutrition\"> diet and gas<\/a>, and<a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/gastrointestinal-bleeding\/symptoms-causes\"> gastrointestinal bleeding warning signs<\/a>.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.fsis.usda.gov\/food-safety\/safe-food-handling-and-preparation\/food-safety-basics\/keeping-bag-lunches-safe\">USDA Food Safety and Inspection Service \u2014 Keeping packed lunches safe<\/a>.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.leedsth.nhs.uk\/patients\/resources\/four-stage-dietary-advice-to-manage-bowel-obstruction\/\">Leeds Teaching Hospitals NHS Trust \u2014 Dietary advice for bowel obstruction<\/a>.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Disclaimer\"><\/span><strong>Disclaimer<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This article provides general information for adults and is not a substitute for individual medical advice, diagnosis or treatment. Dietary, fluid and activity needs vary. If you have a medical condition, food allergy or prescribed dietary, fluid or activity restriction, follow your clinician\u2019s advice before making substantial changes. Children, pregnant or breastfeeding people, and older adults may need tailored guidance. Seek medical assessment for persistent symptoms or the warning signs described above.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How to rebuild the habits the rains disrupted, without a juice fast or a new personality.<\/p>\n","protected":false},"author":138,"featured_media":15886,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_members_access_role":[],"_members_access_error":""},"categories":[4,42],"tags":[114,115,145,452,201,1590,1591,419],"ppma_author":[309],"class_list":["post-15885","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dietary-tips","category-healthy-eating","tag-dietary-fibre","tag-gut-health","tag-healthy-eating","tag-healthy-snacks","tag-hydration","tag-office-lunch","tag-working-professionals","tag-workplace-wellness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthy Eating for Working Professionals: A Post-Monsoon Routine - 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