Hi My digestive rate score is 61, how should i improve it? As m not consistent with diet Sometimes i eat salad but then i will leave it for days

Hi
My digestive rate score is 61, how should i improve it?
As m not consistent with diet
Sometimes i eat salad but then i will leave it for days

Divya

1 year ago

Hi
My digestive rate score is 61, how should i improve it?
As m not consistent with diet
Sometimes i eat salad but then i will leave it for days

Fibre Intake Nutrition Lifestyle

Happy Tummy Expert

1 year ago

Dear Divya,

Thank you for your question.

Being Mindful while eating is necessary to have control over food cravings, hunger and following healthy food habits. Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. Eating mindfully is when you are using all of your physical and emotional senses to experience and enjoy the food choices you make. Mindful eating encourages one to make choices that will be satisfying and nourishing to the body.

Digestive quotient is a qualitative test which gives an indicator score out of 100 for overall digestive health. Recommendations of improvement are given at the end of the test basis Individual inputs and answers.

The daily recommended amount of dietary fibre is 30g for men and 25g for women

Here are a few 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.
Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
Limit intake of fiber and dairy in case of loose stools/diarrhoea
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.
Try to limit the foods like caffeine, spices, raw onions etc.
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
When purchasing packaged foods, read labels to look for words such as ‘contains fibre’, ‘high fiber’ etc.
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.Hope we have answered your query.