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Happy Tummy Expert

1 year ago

Dear Shashank, 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.

Diarrhoea, Regular gastritis, Abdominal discomfort can be a symptom of gastrointestinal digestive issues such as indigestion, IBS (Irritable Bowel Syndrome), intolerances etc., and/or due to an underlying health condition.

Do not skip your meals, ensure adequate intake of balanced diet along with good amount of vitamin C from citrus fruits etc.

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.

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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