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Happy Tummy Expert

11 months ago

Dear Prabhu Kalyan Das, Thank you for the question

Bloating and indigestion  can be a symptoms of gastrointestinal digestive issues such as Gastritis, indigestion, IBS, intolerances etc., or any underlying health condition which requires medical attention. Difficulty in passing stools or hard stools is constipation which can occur due to inadequate fiber and water intake, some other causes that can lead to constipation include neglecting urge to defecate, irregular meals, excess stress etc. 

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.

We recommend you to consult a specialized health professional such as a gastroenterologist for further diagnosis and management.

Here are a few dietary tips to help manage bloating & 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

Here are a few tips to help manage constipation

• Include adequate amount of fiber to your daily balanced diet. Some of the good sources of fiber include Whole grains, multigrain, millets, Psyllium, fruits such as apples, banana, citrus fruits, vegetables like green beans, peas, potato, cauliflower, nuts and soybean etc.
• An intake of at least 2 litres of water per day.
• A glass of hot water, preferably taken with lemon juice taken early in the morning, stimulates gastro colic reflex and helps ease constipation.

The Recommended Daily Allowance (RDA) of fiber for male is 30g per day.

A few guidelines for general digestive health to be considered:

• 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, multigrain and millets in your daily diet as they are a good source of fiber and other nutrients.
• 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.
• 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 30-45 minutes for at least 5 days a week.
• Try to follow a good sleep regimen in terms of both quantity and quality.

Anxiety & Stress is a complex phenomenon and everyone has his/her own level of tolerance. There are multiple causative factors of anxiety & stress including irregular sleep pattern, sedentary lifestyle, current state of mind and/or an underlying health condition. A nutritious, well-balanced diet can help contribute to a better management along with regular exercises. Practicing breathing techniques, stretching or meditation helps to relax and potentially help you maintain calm. Practising positive thinking and engage in hobbies and activities that you enjoy. Try to be socially active and engage in healthy discussions.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

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