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Happy Tummy Expert

1 year ago

Dear Ishika kotriwala, Thank you for the question

Excess gas formation, bloating, Abdominal discomfort can be a symptom of gastrointestinal digestive issues such as Gastritis, indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition which may require medical attention.

Certain food intolerances can cause flatulence 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.

Here are a few dietary 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.
• 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.
• Limit excess fiber and dairy intake if Loose stools/ Diarrhoea is present 
• 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 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.

Back pain may be related to overweight, nutritional deficiency or underlying health conditions, some other common causes include,  Accidents or falls, Congenital disorders (present since birth), Inflammation, Infection, Inherited disorders, or injuries etc.

It is important to take care of calcium and vitamin D requirements for bone health, maintain Bone mineral density and prevent the risks of osteoporosis, osteoarthritis.  Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt. Sunlight is the one of best sources of vitamin D, exposing yourself to the sun or sunbathing for 10-15 minutes can help maintain bone health and vitamin D increases the absorption of calcium in the bones. Other sources of Vitamin D include eggs, fatty fish, fortified cereals etc.

We would kindly request you to contact a specialized health care professional such as an orthopaedic for further assistance, diagnosis and management.

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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