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Happy Tummy Expert

6 months ago

Dear Pooja, Thank you for the question

Food poisoning is caused by eating something that has been contaminated with germs. This can happen if food was not stored, cooked or reheated properly. It also occurs in instances where the food was handled by infected person or food eaten beyond its ‘use by’ date.

The Symptoms of food poisoning include nausea, stomach cramps, vomiting, high temperature etc. One of the key things to take care of is the intake of fluids. Drink at least 8 glasses of water along with fruit juices to prevent dehydration.

Indigestion towards certain foods, (such as outside foods as mentioned by you),  vomiting, malabsorption, inability to digest/absorb certain nutrients can occur due to intolerance, digestive issues, food allergies or any underlying health condition which requires medical attention.

Here are few tips to keep in Mind when having food outside

• Choose food places which follow good food safety and hygiene practices
• Try to consume clean drinking water.
• Wash your hands before and after consuming the food
• Avoid consuming uncovered food as it can be contaminated.
• Make sure that the food handler is using appropriate gloves, cap while handling the food.
• Avoid Raw & undercooked foods.
• Check for the expiry date of the products when purchasing.

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 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

Immune system, a network of intricate stages and pathways in the body, protects us against these harmful microbes as well as certain diseases. It recognizes foreign invaders like bacteria, viruses, and parasites and takes immediate action. factors that can depress the immune system are Environmental toxins (smoke and other particles contributing to air pollution, excessive alcohol), Obesity, Poor diet, Chronic mental stress, Lack of sleep and rest.

However, a balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep and exercise and low stress, most effectively primes the body to fight infection and disease.

Here are few tips to help boosting the immunity

• A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes appear to support the growth and maintenance of beneficial microbes. Certain helpful microbes break down fibers into short chain fatty acids, which have been shown to stimulate immune cell activity.
• Gut microbiota helps regulate metabolism and energy balance, consume banana, garlic, yogurt, buttermilk etc., which are good sources of probiotics and prebiotics to maintain healthy gut.
• Zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E play a vital role and help the immune system in several ways: working as an antioxidant to protect healthy cells, supporting growth and activity of immune cells, and producing antibodies.
• Include protein in your diet as it helps support the immune system. Some of the sources include pulses, lentils, milk, paneer, soybean, nuts & seeds, etc.

Here are a few guidelines for general digestive health & healthy balanced diet

• 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.
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
•  Eat small frequent meals and avoid eating meals within 2-3 hours of bedtime.
•  Avoid drinking fluids in between the meals.
•  Some of the foods should be restricted or avoided, these include caffeine, raw onion, citric juices and spicy foods etc.
•  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.
• 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.
• 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 or any registered dietician.

Hope we have answered your query.

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