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Happy Tummy Expert

2 years ago

Dear Rahul, Thank you for the question

Some of the foods that are high in fat and refined are harder to digest and may take longer time to pass through your digestive system, which may cause abdominal pain and acidity.

Dietary fiber is an indigestible part of plant food, which means unlike other food components, it passes through your body without breaking down into simple molecules and reaches large intestine without undergoing absorption in small intestine and adds many benefits to your body by being a part of your meal.

Fibre is an essential component of daily balanced diet, it adds bulk and promotes regularity, improves bowel function, helps gain satiety, helps relieve constipation, regulates blood sugar levels and helps support overall digestive health. Some of the good sources of fibre include whole grains, multigrains, millets, nuts, fruits and vegetables like apple, citrus fruits, peas, green beans, cauliflower etc.

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, soybean, 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 essential 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.
- 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 personalized 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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