Ask

Happy Tummy Expert

2 years ago

Dear K Chandini, Thank you for the question

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

Click on the below link to check how much Fibre you are getting in your everyday meal. Following which you can also choose a meal plan (balanced diet plan, for apparently healthy individuals) that provides complete nutrition along with matching the recommended Fiber intake.

https://happytummy.aashirvaad.com/my-meal-plan

For a customized and personalized meal plan for specific conditions and health needs, please contact your Health care professional.
Hope we have answered your query.
Wishing you a great day ahead

0 Reply