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Happy Tummy Expert

4 months ago

Dear Seham, Thank you for the Question.

Soft, Watery stools indicate Diarrhoea, which can be a symptom of gastrointestinal digestive issues such as food infection, indigestion, IBS (Irritable Bowel Syndrome), intolerances etc., and/or due to an underlying health condition that requires medical attention, it is recommended to kindly contact your health care professional for further diagnosis and assistance.

Here are a few tips to help manage diarrhoea

• Replacement of lost fluids and electrolytes is necessary. Drink plenty of fluids such as water, fruit juices, buttermilk, vegetable clear broths etc.
• Oral intake of fluids, particularly those high in sodium and potassium such as an electrolyte solution is recommended
• Limit excess fiber and dairy intake
• Cooked apples, rich in pectin help in controlling diarrhoea
• Try to limit the foods like caffeine, spices, raw onions etc.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Do not skip your meals, ensure adequate intake of balanced diet along with good amount of vitamin C from citrus fruits etc.

For further diagnosis and assistance kindly contact your specialized health care professional such as a gastroenterologist.

Constipation can be due to inadequate fiber and water intake, it may also be a symptom of gastrointestinal digestive issues such as indigestion, IBS (irritable bowel syndrome), intolerances etc., and/or due to an underlying health condition which requires medical attention. Some other causes that can lead to constipation include neglecting urge to defecate, irregular meals, excess stress etc.  For further diagnosis and assistance kindly contact your specialized health care professional.

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 Female is 25g per day

It is necessary to improve your overall digestive system which involves a healthy lifestyle management including a good balanced diet, adequate hydration, regular physical activity and hygiene & stress management is key to maintain a good digestive health. It is also important to ensure adequate fiber intake which is essential for a healthy gut and overall digestive health.

Gut microbiota includes a diverse community of bacteria in human gut, they carry out various functions that influences our overall health. The functions include, nutrient metabolism, natural defense against infections and regulation of immune system.

For managing a healthy gut it is important to consume a diversified balanced diet at regular intervals, maintain hydration and include dietary fibre in your daily diet. It is also important to engage in regular physical activity and include prebiotic and probiotics in your daily diet Prebiotics are food components that confer benefits to the host by selectively stimulating the growth of beneficial gut microbiota whereas Probiotics are beneficial bacteria that incur positive effects on human health. They are present in the human gut and are also taken through food products such as yogurt, fermented foods, dietary supplements etc.

Prebiotics naturally exist in different foods including, asparagus, garlic, chicory, onion, honey, banana, barley, tomato, rye, soybean, human’s and cow’s milk, peas, beans, etc.

The common sources of probiotics are yogurt, cultured buttermilk and cheese. The other foods that are produced by bacterial fermentation are, tempeh, sauerkraut, sour dough, bread etc.  Look for food products labelled ‘Probiotic’, ‘Probiotic food’, ‘Contains Probiotics’, ‘with Probiotics’ etc.

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 the intake of dairy and fiber in case of loose stools/diarrhea
  • 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
  • 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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