My weight is 58, male,6ft height. I eat so much rice,vegetables,nonveg food. Having lactose intolerance, IBS and constipation problems. I am very skinny. How to gain weight?

Soumyadeep

10 months ago

My weight is 58, male,6ft height. I eat so much rice,vegetables,nonveg food. Having lactose intolerance, IBS and constipation problems. I am very skinny. How to gain weight?

Nutrition Digestive issues Food Lifestyle Physical activity

Happy Tummy Expert

10 months ago

Dear Soumyadeep, Thank you for the question

WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 - Obese

As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight.

According to your mentioned Height & weight your BMI is 17.52kg/m2 which is categorised as underweight as per WHO classification.

Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100

According to your mentioned Height & weight your Ideal body weight is 82kg

The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition which may require medical assistance.

An ideal weight management program such as weight gain involves lifestyle management including dietary modification, regular physical activity, hydration and good sleep cycle. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

A high calorie and high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc

Lactose intolerance is a condition in which there is a deficiency or absence of the enzyme ‘lactase’ which helps breakdown lactose present in milk. It is often seen in infants and children but may also be prevalent in adults. The most common symptoms of lactose intolerance include Nausea, Abdominal cramps, Flatulence, Diarrhea, Bloating, Urgency with bowel moments etc. Lactose intolerance can also be known as inability to digest milk protein.

For further diagnosis and assistance kindly contact your specialized health care professional.

Here are few tips to manage lactose intolerance

Dietary modification is a crucial part of management of lactose intolerance. Consume regular balanced diets with modifications in the intake of milk and milk-based products.
Depending of the degree of lactose intolerance, some people may be able to ingest small amounts of milk and milk products.
For milk intolerance intake of milk and milk products such as paneer, cheese, ice creams etc., should be limited.
Curd and buttermilk may be consumed without discomfort
Read label carefully and look out for words such as milk powder, milk solids, lactose etc. Avoid products that specify these words.
Use lactose free or lactose reduced milk and milk products.
Include foods such as fish, almonds, tofu and dark green leafy vegetables which are good sources of calcium.

Gastrointestinal digestive issues such as IBS (irritable bowel syndrome) requires medical attention along with lifestyle management including dietary modifications. For further diagnosis and assistance kindly contact your specialized health care professional.

IBS is characterized by a variety of chronic symptoms that include abdominal pain, an alteration in bowel habits, constipation, Diarrhoea and flatulence. IBS can be managed by eliminating some exacerbating factors such as certain drugs, stressor conditions and changes in dietary habits.

Nutritional Tips to manage IBS

Too much fiber at once can cause gas, which can trigger IBS symptoms. Adding fiber to your diet slowly, may help prevent gas and bloating.
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.

Gluten free foods are recommended try to limit the consumption of cereal grains and other food products made from whole wheat, barley, oats, rye etc., as they contain gliadin.
If Diarrhoea is present then limit the intake of Excess fiber and dairy products.
If constipation is persistent then include high fiber foods with adequate fluid intake

Sharing with you some of the Indian foods that can be eaten in management of IBS

Rice
Millets
Corn
Fresh fruits & vegetables (Limit FODMAP containing foods)
Lean meats, eggs.
Low fat dairy, curds, etc.

Here are a few tips to help manage constipation

Include adequate amount of fiber to your daily balanced diet. Some of the good sources of fiber include Whole grains, multigrain, millets, Psyllium, fruits such as apples, banana, citrus fruits, vegetables like green beans, peas, potato, cauliflower, nuts and soybean etc.
An intake of at least 2 litres of water per day.
A glass of hot water , preferably taken with lemon juice taken early in the morning, stimulates gastro colic reflex and helps ease constipation.

The Recommended Daily Allowance (RDA) of fiber for male is 30g per day

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

Having a Healthy Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning. Include energy dense foods, keeping in mind the daily needs.
Do not skip your meals, have small frequent meals at regular intervals.
Eat a well-balanced diet including all groups.
Include a 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.
Maintain a positive energy balance where the calorie intake should be more than the energy expenditure.
Include energy dense foods, keeping in mind the daily needs.
Three major meals a day with healthy nutritious snacks in between is preferred.
Try to increase the serving size and portion size gradually and systematically
Include healthy fats from nuts and seeds.
Include prebiotics such as banana, soyabean etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
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 glasses of water per day to maintain hydration
Indulging in physical activity can help in increasing the appetite and give a feeling of hunger.
Try to follow a good sleep regimen in terms of both quantity and quality.