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Happy Tummy Expert

1 week ago

Dear Niyati, 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., and/or due to an underlying health condition which requires medical attention.

Certain food intolerances can cause bloating, flatulence and stomach pain 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 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

Fat in the liver can come from diet, increased fat production in the liver, or decreased ability of the liver to clear the fat. Genetics can affect all of these processes. Diets that contain high amounts of carbohydrates and sugars can stimulate fat production in the liver cells.

Fatty liver may affect the gut microbiota which therefor impacts the digestive health and can lead to various digestive issues such as gastritis, bloating, indigestion, GERD. According to some studies, increased good gut bacteria has shown to manage NAFLD (Non-Alcoholic fatty liver disease).

Lifestyle alteration, including dietary modifications plays an important role in the management of non-alcoholic fatty liver disease (NAFLD). 

It is recommended to consult a specialized health care professional such as hepatologist for further assistance and management. 

Here are few nutritional guidelines to manage fatty liver

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• 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.
• Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Have your last meal at least 2-3 hours before sleep time.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
• Try and follow a good sleep regimen in terms of both quantity and Quality.

Low Density lipoprotein (LDL) is considered as bad cholesterol and High-Density lipoprotein (HDL) is considered as good cholesterol.

Cholesterol is a natural component that is found in human blood and other cells of the body. It supports normal function of cell membranes, and synthesis of hormone, bile acids, Vitamin D etc. Our liver produces cholesterol in adequate amounts that is required by the body.

However increased intake of high fat foods, leads to elevated levels of cholesterol in blood and may potentially increase the risk of cardiovascular disorders. Some of the factors include genetics, stress, sedentary lifestyle, medications, an underlying health condition etc. The type and quantity of fat in the daily diet also influences the level of cholesterol and triglycerides in the blood.

Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.

Here are few guidelines that can be considered for Cholesterol management

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety. Regular consumption of fruits has been linked to cardiometabolic health due to their high content of bioactive compounds that potentially reduces the risk of heart disease.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Prefer lean meat (chicken, Fish) over full fat red meat.
• Some oils such as rice bran oil, flaxseed oil, and sesame oil contain phytonutrients. These active compounds have the potential to lower blood TG concentrations. Mixed rice bran, flaxseed, and sesame oils with the purpose of improving blood lipid profile and cardiometabolic health
• Foods rich in antioxidant containing carotenoids and vitamin E may potentially provide against cardiovascular benefit. Whole grains, fruits and vegetables are a good source of antioxidants.
• Limit intake of deep-fried foods. 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.
• Have your last meal at least 2-3 hours before Bed time.
• Try to follow a good sleep regimen in terms of both quantity and quality.
• Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week

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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