Am fond of good food, cook all cuisines. About 1 to. 3 hours after breakfast, lunch and dinner l suffer from dyspepsia. Used to play golf for 38 years, now no regular exercise l. Wouldn't want to diet

Sankar De

1 year ago

Am fond of good food, cook all cuisines. About 1 to. 3 hours after breakfast, lunch and dinner l suffer from dyspepsia. Used to play golf for 38 years, now no regular exercise l. Wouldn't want to diet

Digestive issues Lifestyle

Happy Tummy Expert

1 year ago

Dear Sankar De, Thank you for the question

Dyspepsia is defined as having one or more symptoms of epigastric pain, burning, postprandial fullness, or early satiation, which requires medical attention. For further diagnosis and assistance kindly contact your specialized health care professional.

Here are a few tips to help manage Dyspepsia

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.

Some of the guidelines to be considered general digestive health are as follows:

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.
Practice portion guidance.
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.
Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Drink at least 8 glasses of water per day
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.

Regular physical activity or exercise is necessary and beneficial for overall health as it helps in improving muscular and cardiorespiratory fitness, maintain ideal body weight, prevent, and manage lifestyle disorders as well as improve digestive health. For specific exercise regimen to cater to specific fitness needs please contact a fitness expert.

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

Sankar De

1 year ago

Isn't it advisable that l restrict intake of wheat because it contains gluten

Happy Tummy Expert

1 year ago

Dear Sankar De,

Thank you for the question

Cereal grains and other food products made from whole wheat, barley, oats, rye etc., contain gluten and should be avoided/ restricted only if you are sensitive to gluten (non-celiac wheat sensitivity), or have celiac disease (gluten intolerance).

If you can tolerate wheat-based products and it does not cause you any discomfort then you can include them in your diet.

In case you have functional dyspepsia, and consumption of gluten is leading to discomfort, then the consumption of wheat and heat-based products can be avoided/restricted. This discomfort is not limited to wheat only and in some cases can also be seen upon consumption of other foods such dairy that contains lactose. Under the guidance of a health care profession or a registered dietitian you may avoid/restrict the foods that are causing discomfort.

We hope the nutritional advise provided by us is beneficial for you as you can implement it in your daily routine for a healthier lifestyle.

We request you to kindly contact your health care professional and a registered dietitian for further diagnosis, assistance and management.