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Happy Tummy Expert

1 year ago

Dear Pinky, Thank you for the question        

Gastrointestinal digestive issues such as IBS (irritable bowel syndrome) requires medical attention along with lifestyle management including dietary modifications. For further diagnosis and assistance kindly contact your specialized health care professional.

IBS is characterized by a variety of chronic symptoms that include abdominal pain, an alteration in bowel habits, constipation, Diarrhoea and flatulence. IBS can be managed by eliminating some exacerbating factors such as certain drugs, stressor conditions and changes in dietary habits. 

Nutritional Tips to manage IBS

• Too much fiber at once can cause gas, which can trigger IBS symptoms. Adding fiber to your diet slowly, may help prevent gas and bloating.
• 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.

• Gluten free foods are recommended try to limit the consumption of cereal grains and other food products made from whole wheat, barley, oats, rye etc., as they contain gliadin.
• If Diarrhoea is present then limit the intake of Excess fiber and dairy products.
• If constipation is persistent then include high fiber foods with adequate fluid intake 

Sharing with you some of the Indian foods that can be eaten in management of IBS

• Rice
• Millets
• Corn
• Fresh fruits & vegetables (Limit FODMAP containing foods)
• Lean meats, eggs.
• Low fat dairy, curds, etc.

Here are a few guidelines for general digestive health.

• Establish a regular meal pattern (breakfast, lunch and dinner with snacks as appropriate)
• Do not skip your meals, have small frequent meals at regular intervals.
• Avoid large, heavy meals, and practice portion guidance.
• Eat a well-balanced diet 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.
• Include prebiotics such as barley, soyabean, etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Protein rich foods should be included in the diet such as meat, fish, eggs, legumes, pulses, nuts, and seeds.
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
• Avoid lying down immediately after your meal consumption
• Try to limit the foods like alcohol, caffeine, spices, raw onions etc.
• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Limit the intake of excess fibre and dairy products if diarrhoea is present.
• 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.

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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