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Happy Tummy Expert

4 days ago

Dear Ravi, Thank you for the question

Bloating can be a symptom of gastrointestinal digestive issues such as Gastritis, indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition which requires medical attention.

Certain food intolerances can cause bloating 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. For further diagnosis and assistance kindly contact your specialized health care professional

Here are a few dietary tips to help manage bloating

• Eat all your meals on regular intervals.
• Eat slowly and chew the food well, try not to use straws for beverages to avoid swallowing extra air
• Do not suck on ice or candy.
• Limit the intake of high fat foods from your daily diet
• 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.
• Practice regular physical activity and stress management

Here are few guidelines that can be considered for general digestive health.

• Do not skip your meals, have small frequent meals at regular intervals.
• Eat a well-balanced diet including minimum of 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 etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• 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.
• 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.

Halitosis commonly known as “bad breath, can occur due to poor dental hygiene, dehydration, frequent consumption of foods such as garlic, onions, condiments, pickles, radish, spices, betel nut and alcohol and/or an underlying health condition.

Here are few Tips to maintain Oral Hygiene and mange Halitosis

• Eat a healthy balanced diet
• Keep yourself well hydrated by drinking minimum of 8 glasses of water per day.
• Avoid foods with strong odour and flavours such as garlic, onion, radish etc.
• Clean your teeth with toothbrush and toothpaste,  at least twice every day, most preferably  in the morning and at bedtime.
• Use of mouthwash may help mask the odour and to feel fresh
•  Visit your dentist once in six months.

Generally, cough may clear up within 3 to 4 weeks. Various causes for cough include acid reflux, allergies, infections or other underlying health conditions that may require medical assistance.

Here are a few tips to help manage cough

• Keep yourself hydrated – Drink minimum 8 glasses of water (you can have warm water )
• Consume a well-balanced diet
• Limit the intake of sodium
• Avoid lying down immediately after consuming meals
• Have your last meal at least 2-3 hours before Bed time.
• Include food sources rich in vitamin C, Vitamin A, zinc and iron to help support immunity.

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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