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Happy Tummy Expert

2 months ago

Dear Anusha, Thank you for the question.

Heaviness or fullness in the stomach can be due to bloating. Certain food intolerances can cause bloating and stomach pain 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

Constipation can be due to inadequate fiber and water intake, it may also be a symptom of gastrointestinal digestive issues such as indigestion, IBS (irritable bowel syndrome), intolerances etc., and/or due to an underlying health condition which requires medical attention. Some other causes that can lead to constipation include neglecting urge to defecate, irregular meals, excess stress etc.  For further diagnosis and assistance kindly contact your specialized health care professional.

Here are a few tips to help manage constipation

•  Eat all your meals on regular intervals.

• 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.

Daily RDA for fiber as per NIN, ICMR is: 25g per day for Female.

Loss of appetite can be caused due to nutritional deficiency, infection, medications and/or an underlying health condition which may require medical assistance. For further diagnosis and assistance kindly contact your specialized health care professional.

Here are some tips to manage loss of appetite

• Eat a diversified balanced diet inclusive of all food groups to ensure intake of essential nutrients.

• Consume small frequent meals. Do not skip meals.

• Try to eat at regular meal times, do not wait for body’s hunger signal

• Eat along with social company.

• Ensure adequate water intake to maintain hydration.

• Engage in regular physical activity as it can stimulate appetite.

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, multigrain and millets in your daily diet as they are a good source of fiber and other nutrients.

• Limit the intake of fiber and dairy in case of loose stool/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.

• 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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