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Happy Tummy Expert

6 months ago

Dear Aashritha, Thank you for the Question.

Regular gastritis, flatulence, excess burping, bloating can be a symptom of gastrointestinal digestive issues such as indigestion, constipation, IBS, intolerances etc., Nausea, vomiting, malabsorption, inability to digest/absorb certain nutrients can occur due to intolerance, digestive issues, food allergies or any underlying health condition which requires medical attention.

Here are a few dietary tips to help manage gastritis

• Eat all your meals on regular intervals. Include small snacks in between throughout the day
• Eat slowly and chew the food well, try not to use straws for beverages to avoid swallowing extra air
• Do not suck on ice or candy.
• Limit the intake of high fat foods, spices, acidic foods and carbonated beverages etc., from your daily diet
• One of the dietary factors associated with bloating is the intake and poor absorption of short chain carbohydrates called FODMAP foods. Consumption of foods that as may lead to excess gas production and poor gas clearance. In case of severe bloating abdominal pain and/or IBS try to limit the intake of FODMAP containing foods such as broccoli, cauliflower, cabbage, corn, turnips, onions, peas, wheat, dairy, radishes, lentils, apples, pears etc.
• Practice regular physical activity and stress management.

Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

• It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).
• This target is a healthy& sustainable way of reducing and then maintaining the weight loss.
• The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels.
• These apps will also help you to track your hydration & sleep patterns which also impact your weight.
• Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100
• WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

 Following is the WHO BMI Classification for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - Obese

Please note that it is recommended for the target weight to be within normal BMI.

Some Physical Activity Tips:

Regular physical activity or exercise is necessary and beneficial for overall health as it not only helps in burning calories but also helps in improving muscular and cardiorespiratory fitness, maintain ideal body weight, prevent, and manage lifestyle disorders as well as improve digestive health. Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.

Here are a few guidelines for general digestive health and weight loss.

• 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.
• Choose healthy snacking options in between your meals.
• Monitor your portion size.
• 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 fiber and dairy in case of loose stool/diarrhoea.
• Avoid large, heavy meals, and practice portion guidance.
• Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
• Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, multigrains, millets, nuts & seeds etc., are a good source of fiber.
• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
• Carbonated and alcoholic beverages to be limited or preferably avoided.
• 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 60 minutes for throughout the week.
• Try to follow a good sleep regimen in terms of both quantity and quality.

Excess fasting or consuming very low-calorie diet can lead to malnutrition, chronic fatigue, affect metabolism etc. Meal timings play an important role in maintaining a healthy balanced lifestyle and reduce the potential risks of digestive issues. It is recommended to consume 3 major meals at regular intervals with healthy snacks in between and avoid skipping of any meals or frequent fasting. A Minimum 2–3-hour gap between the last meal and bedtime is recommended.

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead

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