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Happy Tummy Expert

2 weeks ago

Dear Ayaan, Thank you for the question.

Excess fasting or consuming very low-calorie diet can lead to malnutrition, chronic fatigue, affect metabolism etc. It is recommended to consume 3 major meals at regular intervals with healthy snacks in between and avoid skipping of any meals. A Minimum 2–3-hour gap between the last meal and bedtime is recommended.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and the RDA for protein requirement is 54g/d & fiber 30g/d for men.

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.

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.

A few guidelines for general digestive health to be considered:

• 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.
• 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.

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