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Happy Tummy Expert

2 weeks ago

Dear Nadia, Thank you for the question

Acidity, Bloating, heart burn, Gastritis, Abdominal discomfort can be a symptom of gastrointestinal digestive issues such as indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition.

Certain food intolerances can cause bloating 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 tips to help manage Acidity & Bloating

• Do not skip your meals, have small frequent meals at regular intervals.
• Avoid large, heavy meals,
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex. Try not to use straws for beverages to avoid swallowing extra air.
• Avoid lying down immediately after your meal consumption
• 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.
• Do not suck on ice or candy.
• Limit the intake of high fat foods from your daily diet
• Have a gap of minimum 2-3 hours between bedtime and your last meal
• Try to limit the foods like caffeine, spices, raw onions etc.

Some of the guidelines to be considered general digestive health are as follows:

• Include a minimum 4 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.
• Practice portion guidance.
• 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.
• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Drink at least 8 glasses of water per day
• 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.

Olive oil is a type of vegetable oil made from the fruit of the olive tree, it is  widely used around the world in cooking, baking, and as a condiment. olive oil is a nutritious and versatile food with many health benefits and uses beyond just cooking. It is high in monounsaturated fats and a good source of antioxidants, including vitamin E and polyphenols, which may help to protect against heart disease and other health conditions. It also has anti-inflammatory effects and may be protective against certain types of cancer. However, it is recommended to use oil moderately As per ICMR NIN My plate for the day the recommended amount of fat/oils per day is 27g.

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead.

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