My digestive quote is 39 what to do

Ashutosh

1 year ago

My digestive quote is 39 what to do

Digestive issues Food Lifestyle

Happy Tummy Expert

1 year ago

Dear Ashutosh, Thank you for the question

Digestive quotient (DQ)is a qualitative test which gives an indicator score out of 100 for overall digestive health. Recommendations of improvement are given at the end of the test basis Individual inputs and answers.

The daily recommended amount of dietary fibre is 30g for men

- 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 intake of fiber and dairy in case of loose stools/diarrhoea
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
When purchasing packaged foods, read labels to look for words such as ‘contains fibre’, ‘high fiber’ etc.
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.