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Happy Tummy Expert

1 year ago

Dear Sangeetha S, Thank you for the question

As per some experts, it can be considered healthy to have a bowel movement ranging from 3 times a day to 3 times a week.

Bloating can be a symptom of gastrointestinal digestive issues such as Gastritis, indigestion, IBS, intolerances etc. Constipation can be 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.  and/or due to an underlying health condition which requires medical attention. For further diagnosis and assistance kindly contact your specialized health care professional.

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 tips to help manage constipation & bloating

• Eat all your meals on regular intervals.
• 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.
• 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 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.

The Recommended Daily Allowance (RDA) of fiber for Female is 25g per day.

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, multigrain and millets in your daily diet as they are a good source of fiber and other nutrients.
• Limit the intake of fiber and dairy in case of loose stool/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.
• 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.

The quality of sleep has an enormous impact on daily life since poor or disordered sleep can affect your work, concentration and the ability to interact with others. During sleep, both physical and mental restoration take place, allowing you to feel fresh and alert in the morning.

Poor sleep can be caused due to sedentary lifestyle, dietary factors, environmental factors, stress, and/or any underlying health condition which may require further medical assistance. We suggest you to please contact a specialized health care professional for further diagnosis and management.

Here are few tips for Sleep management

• Balanced diet is largely made up of a variety of vegetables and fruits is able to provide the recommended daily intake of vitamins and nutrients, contributing to better sleep while promoting a healthy weight.
• Have your last meal at least 2-3 hours before sleep time.
• Prior to going to bend avoid/limit the intake of caffeinated beverages and foods such as tea, coffee, or Chocolate as they are a neurologic stimulant, which may lower the need to sleep and produces sleep disruption
• Foods containing tryptophan which is an amino acid is linked to a number of sleep-promoting processes in the brain. Foods with tryptophan include milk, bananas, oats, etc. While tryptophan alone may not always cause sleepiness, its effects are enhanced when eaten with carbohydrates.
• Commit to a sleep schedule and avoid screen time, bright light, noises and distractions during bed time.
• Physical activity is known to help induce better sleep. Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 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.

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