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Categories Other nutrition blog

Bloating: causes and solutions!

Bloating: causes and solutions!

Gas is a natural process but excessive bloating signifies an underlying health issue that must be addressed.

What is intestinal gas?  

Intestinal gas, or an accumulation of air in the digestive tract, is typically not noticed until you burp or pass it rectally. As a natural byproduct of swallowing and digestion, intestinal gas can be found throughout the digestive tract, from the stomach to the rectum.

In fact, certain foods, such as beans, are not fully digested until they reach the large intestine (colon), where bacteria break them down. This in turn also produces gas.

What are the symptoms of excessive gas?

The following are signs or symptoms of gas:

•Passing gas

•Burping

•In your abdomen, you may experience pain, cramping, or a knotted feeling.

•An abdominal feeling of fullness or pressure

•An increase in the size of your abdomen that can be seen

Foods that cause intestinal gas

• Beans – Beans are high in soluble fibre, which your gut bacteria ferment, resulting in increased gas production in the colon.

• Wheat – Wheat causes serious digestive problems in people with celiac disease or gluten sensitivity, including bloating, gas, diarrhoea, and stomach pain.

• Onions – Onions contain fructose, which is broken down in the intestine during digestion. Gas is formed as a result of the breakdown of the sugar.

• Garlic – Garlic is another food that people all over the world use in a variety of dishes, and it, too, can cause excess gas. In rare cases, bloating and gas can be caused by a garlic allergy or intolerance.

• Dairy products – If you are lactose intolerant, milk and milk products such as cheese, yoghurt, and ice cream can cause gas.

• Soda – A carbonated beverage is soda. People who drink soda consume an excessive amount of gas. As a result, they frequently belch to relieve the gas pressure in their stomach. However, in some cases, the air can become trapped and cause bloating in the stomach.

• Beer – Beer is a carbonated beverage made by fermenting various grains. Excess gas and bloating in the gut can result from both the fermented carbohydrates and the carbonation process.

• Fatty foods – Foods high in fat slow digestion. When the body has to work hard to digest food, as with fried foods, gas can become trapped in the gut.

• Grains – Whole grains like wheat are high in fibre, raffinose, and starch. Bacteria in the large intestine break down all of these, resulting in gas. Rice, in fact, is the only grain that does not cause gas.

• Broccoli, cruciferous vegetables – Broccoli and other cruciferous vegetables are high in raffinose and fibre. Both of these can cause more gas and bloating.

Foods to relieve gas

• Oats – Oats are high in fibre and beta-glucans, which are beneficial to digestion. A creamy serving of porridge or oats with greek yoghurt is the simplest way to get your oats in the morning.

• Berries – Berries with a high water content, such as blueberries, strawberries, and raspberries (which are 85 to 95 percent water), can help reduce bloating. They are also high in fibre, which can help food move more quickly through the intestines and reduce abdominal pressure and bloating.

•Vitamin C rich foods like avocado – They’re high in fibre, which moves slowly through your digestive tract, promoting regularity and preventing constipation and bloating.

• Ginger – Ginger is thought to help move food through the GI tract faster while also protecting the gut. It may also help with bloating, cramps, and gas. If you have an upset stomach, try boiling some fresh ginger or adding a little ground ginger to some hot water.

• Fennel/saunf – Fennel seeds soothe stomach and intestine muscles and help relieve gassiness caused by constipation or acid reflux. They may also help relieve constipation by relaxing intestine muscles.

The main component that gives fennel seeds their beneficial effects is anethole.

• Chamomile and peppermint tea – they are beneficial for digestive issues that cause pain and bloating.

• Coriander seeds – Coriander seeds relieve gastrointestinal problems due to their carminative properties. They relieve intestinal gas, which causes severe pain.

• Cucumber – Cucumber is high in potassium, which helps to counteract the bloating effects of sodium. It aids in the elimination of excess sodium through the urine.

• Celery – Celery is an excellent source of gas-reducing nutrients. It contains a lot of water and is high in potassium, which helps control the water retention that causes bloating. It can also promote regular bowel movements and control constipation and diarrhoea.

• Kombucha – Kombucha contains live bacteria and organic acids, which are known to aid in digestion; the drink can also help to prevent excess gas and bloating.

If the problem still persists, connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read : Hashimoto thyroiditis: what you need to know

Categories Children Diet

All you need to know about formula milk

All you need to know about formula milk

Breast milk is the optimal way to provide all the nutrition that newborns require, but not every mother can or chooses to breastfeed. Additionally, mothers who breastfeed may find that supplementing with infant formula is a practical option if they return to work or when the baby needs to be fed by someone else.

What is formula milk?

Formula milk is a powder-based breast milk substitute. The majority of infant formulae are made with cow’s milk, vitamins, and minerals. Babies are fed formula mixed with cooled boiled water in a bottle or cup.

The nutrients in the formula help a baby’s growth during the first six months of life. They can begin eating solids at 6 months, but they should not drink regular cow’s milk until they are at least 12 months old.

Other than cow’s milk, some formulae contain soybeans or rice. These specialty formulae have been modified to make them easier to digest or to accommodate babies who cannot tolerate cow’s milk protein or lactose.

Is baby formula better than cow’s milk? 

Some babies are extremely sensitive or allergic to formula containing cow’s milk. As an alternative, hydrolyzed formula is frequently recommended. In this, Cow’s milk protein is broken down into smaller particles for ease of digestion.

What are the different types of formulae?

• First infant formula – Cow’s milk based formula contains two kinds of proteins: whey and casein. The first type of infant formula is made with whey protein, which is thought to be easier to digest than caesin .

The first infant formula is the only formula your baby requires until six months of age.

•Anti-reflux formula – This type of formula is thickened to prevent reflux in babies (during or after a feed).

• Comfort formula – This formula contains cow’s milk proteins that have already been partially broken down. This is supposed to make the process of digestion easier and help prevent digestive issues like colic and constipation.

• Lactose-free formula – This formula is suitable for lactose-intolerant babies. Lactose intolerant means they cannot digest lactose, a sugar found naturally in milk and dairy products.

Diarrhoea, abdominal pain, wind, and bloating are all the symptoms of lactose intolerance.

• Soya formula – Soya formula is made from soya beans rather than cow’s milk. It is occasionally used as an alternative formula for babies who are allergic to cows’ milk.

• Growing up formula – The growing up formula is a milk-based formula created  for children aged one and up. It is used as extra nutrition for infants rather than as a meal replacement because it contains various nutrients and minerals that help improve the infant’s overall health.

What to avoid

•Condensed formula- Condensed milk does not contain the same amount of protein and carbohydrates as breast milk or formula, and it lacks many micronutrients.

•Evaporated formula- Milk that has been reduced to about 60% of its original volume is known as evaporated milk. The evaporated milk is sterilised by heating it above 200°F, which breaks down the protein structures in milk. This type of formula contains inadequate amounts of calories and fat, is deficient in several vitamins and minerals and contains too much salt and protein for an infant.

•Dried formula – It is acceptable to feed your baby powdered formula. However, your baby is at a higher risk of infection if he or she is less than two months old, was born prematurely, had a low birthweight, or has weakened immunity.

It is essential to consult an experienced dietician before picking the right formula for your little one. A dietician will guide you to the right path. Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read : Tips for Parents on Raising a Healthy Eater

Categories Other nutrition blog

Hashimoto thyroiditis: what you need to know

Hashimoto thyroiditis: what you need to know

Hashimoto’s disease, also known as Hashimoto thyroiditis or chronic lymphocytic thyroiditis, is an autoimmune disorder in which the immune system attacks the thyroid gland. These attacks gradually wreak havoc on the thyroid gland, rendering it incapable of producing the hormones required for a variety of bodily functions. This results in hypothyroidism, or an underactive thyroid gland.

A diet high in whole, unprocessed foods, such as high-fibre fruits, vegetables, and whole grains; healthy fats; and lean proteins, is the best diet for Hashimoto’s. People with Hashimoto’s disease frequently end up experimenting with various diets until they find one that makes them feel the best.

How do diet and lifestyle changes help?

You are less likely to suffer from certain health conditions if you make healthier dietary choices. When known trigger foods are avoided, autoimmune conditions have the potential to go into remission.

Eliminating your food triggers is such an important part of healing from Hashimoto’s disease. The last thing you want to do is aggravate your already inflamed thyroid.

Foods to eat

● Fruits – Including a variety of colourful fruits and vegetables in your diet can help ensure that you get enough vitamins and minerals.

● Non-starchy veggies – Starchy vegetables such as sweet potatoes, peas, corn, and white potatoes contain more sugar than non-starchy vegetables.

● Healthy fats – Salmon, nuts, chia seeds, albacore tuna, and avocados contain monounsaturated and polyunsaturated fats that help reduce inflammation.

● Plant based Proteins – tofu, beans, lentils and nuts are high in protein and low in saturated fat.

● Gluten-free grains – If you have celiac disease, you should avoid gluten. If you do not have celiac disease but believe you are sensitive to this protein found in wheat and other grains, you can try a gluten-free diet.

● Nuts – Chia seeds, flaxseeds, and hemp seeds are high in protein, fibre, and omega-3 fatty acids, whereas peanuts, pecans, almonds, and walnuts are high in protein, fibre, magnesium, and a variety of vitamins and minerals.

● Non-dairy foods – Dairy is one of the most troublesome foods for Hashimoto’s patients and avoiding it can help reduce bloating, diarrhoea, and acid reflux.

● Lentils – Foods high in zinc, such as lentils, chickpeas, and beans are beneficial to those suffering from this condition.

● Spices and herbs – Chamomile, gotu kola, and licorice are your pals. Withania is a herb that helps the body cope with stress and may increase thyroid hormone production. Chamomile, of course, helps with stress and sleep, but it also has other advantages.

Foods to avoid

● Added sugar – You must avoid soda, energy drinks, cakes, ice cream, pastries, cookies, candy, and sugary cereals.

● Fast food – Reducing your intake of ultra-processed foods and added salt may help you manage your weight and improve your overall health.

●Highly processed foods – Processed foods contain a lot of sodium which is bad for your thyroid. It also increases the risk of hypertension.

● Gluten-containing grains – If you have thyroid issues, you should try to limit your gluten intake. Gluten is a protein found in grain-based foods such as barley, wheat, and rye. It can impair thyroid medication absorption and irritate the small intestine.

Takeaway

It’s essential to work with a registered dietitian for an individualised nutrition plan. Or further help contact Kanupriya Khanna who has been working in this field since 2003.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

 

Also Read : Foods to heal your Leaky gut!

Categories Other nutrition blog

Easy ways to boost immunity this winter

Easy ways to boost immunity this winter

Chilly nights, warm soups, and mouth-watering gajar halwa! Yes, winter is almost here and we can’t wait to enjoy this season to the fullest. During winter, our bodies require nutritious foods to protect them from bacteria and viruses, therefore, you must take extra care of your diet.

Here are a few things to include in your lifestyle to boost your immunity.

1. Exercise regularly – Exercise is an excellent way to boost immunity because it stimulates the production of immune-boosting hormones in the body. When the body begins to sweat, it aids in the removal of any toxins from your system. Furthermore, exercise improves your overall health, making it easier for your body to fight off germs. Make an effort to exercise for at least thirty minutes per day.

2. Use essential oils – Essential oils can be a great way to boost immunity during the winter. Try diffusing immunity-boosting essential oils like lemon, peppermint, or eucalyptus in your home. You can also add them to a warm bath for an immunity boost.

3. Vitamin D – Because it is cold outside, it can be difficult to obtain the necessary vitamin D to maintain mood-boosting hormone levels. Because we overlook the importance of being outside in the sun, a lack of sunlight and vitamin D may account for seasonal depression and other illnesses. So, when sun is up, bundle up and go outside for an hour or two every day, if possible, to ensure that you are getting enough vitamin D. Supplementation of VIT D is also important during the winter.

4. Get lots of sleep – Make sleep a priority, regardless of the season, so you don’t have to miss out on other fun activities because you’ve gotten sick. As an adult, getting six to eight hours of sleep is critical to your health and productivity.

5. Hydration – It is especially important to stay hydrated during winter because the air is so dry. Drinking plenty of fluids will help keep your immune system strong, as well as your skin and hair healthy, and your body energized. Drink at least eight glasses of water each day. You can drink fruit juice, herbal tea, or soups in addition to water.

Furthermore, Add these superfoods to your diet to stay fit during the winter season.

● Almonds – Almonds contain 15 nutrients, including magnesium, protein, riboflavin, and zinc. They are also high in vitamin E, which acts as an antioxidant to support pulmonary immune function.

● Turmeric – Turmeric is an immune-boosting spice that is harvested in the fall for the winter. Make a paste with equal parts organic turmeric powder and raw honey. Take 1 tsp of the paste every two hours until you feel better at the first sign of exhaustion. To boost the potency of the formula, combine 16 parts turmeric to 1 part black pepper in a paste with equal parts ghee and honey, and voila!

● Ginger –  Ginger has anti-inflammatory and antioxidant properties that aid in the treatment of sore throats during the winter. Ginger has also been shown to lower the risk of cardiovascular disease, cancer, digestive problems, and nausea.

Ginger’s antimicrobial properties help the body fight germs, viruses, and bacteria, which are the main causes of illness during the winter.

● Garlic –  Garlic has long been used in cooking and as medicine in India. Garlic prevents cognitive damage, boosts immunity, and aids in the detection of various cancers.

When garlic is crushed or chewed, the compound alliin, which gives garlic its distinct taste and smell, aids the immune system in fighting colds and flu.

● Herbal teas – Everyone loves an aromatic cup of tea in winter. If you want to boost your immunity, however, include a lot of herbal tea in your diet. Green tea and chamomile tea are excellent immune boosters because they are highly antioxidants.

● Citrus fruits –  Citrus fruits like grapefruit, lemons, and oranges are immune boosters and high in Vitamin C. Eating vitamin C-rich foods helps to prevent infections like the common cold and flu by increasing the production of white blood cells. Because your body cannot produce Vitamin C on its own, you must consume it through fruits and vegetables, which are high in immune-boosting vitamins.

For further help, contact Kanupriya Khanna, a dietitian, and nutritionist with over 19 years of experience.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Foods to heal your Leaky gut!

Categories Pregnancy nutrition

9 foods to induce labor naturally

9 foods to induce labor naturally

The excitement of the arrival of a new family member is beyond words. Sometimes, moms-to-be feel anxious, especially in the end stages of gestation. As the due date approaches, first-time mothers wish to accelerate the process of labor naturally. Certain foods make the whole process easier and do not harm either mom or child.

Foods to induce labor naturally:

1. Spicy and tangy foods – Spicy foods, including Thai, Mexican, and Indian curries, are thought to trigger labor. Spicy meals boost the prostaglandins, which are known to cause uterine wall contractions when they are digested. Additionally, the active ingredient capsaicin found in peppers stimulates the womb and induces bowel movements.

2. Dates – Women who consume six dates per day in the month before their due dates are more likely to have spontaneous labor and larger cervical dilations.  Consuming dates won’t affect the onset of labor but may aid in the process later on.

3. Pineapple – Bromelain, an active enzyme found in pineapple, is recognized for its capacity to soften the cervix and, as a result, trigger the contraction of the uterus’s smooth muscles to start labor. Since canning and other processing methods tend to lower the bromelain content of the fruit, it is recommended to ingest fresh pineapple rather than canned pineapple to induce labor. Avoid eating the fruit in excess as this can cause diarrhea.

4. Raspberry leaf tea – Drinking this tea may reduce the likelihood that your pregnancy will last over your due date. This tea is thought to tone uterine muscles and aid in triggering contractions. If you drink red raspberry leaf tea every day starting in your 32nd week of pregnancy, it will lessen your chances of having a post-term pregnancy.

5. Green papaya – The enzyme Papin is widely distributed in raw green papayas. Latex, which also functions as prostaglandin and oxytocin and can help trigger contractions, is found in papaya leaves. Consuming ripe papaya won’t have any effect on inducing labor because the more the papaya ripens, the more papain is lost.

6. Castor Oil – One of the foods that prompt labor rapidly is castor oil which is directly extracted from the plant’s bean. Castor oil has been used by women for millennia to start labor.

7. Evening Primrose oil – Essential fatty acids, which are precursors to prostaglandins and help soften and get the cervix ready for labor, are found in evening primrose oil. At 37 to 38 weeks, you can start taking evening primrose oil. You can either insert one gelcap (500 mg) deep into your vagina at night, or you can take 500 mg orally once or twice a day.

8. Black Licorice – Due to the presence of the chemical glycyrrhizin in black licorice, prostaglandin synthesis can be stimulated. However, taking in too much of this can lead to moderate diarrhea, which results in mild bowel contractions. This causes the uterus to contract sympathetically, beginning labor.

9. Cumin tea – A traditional remedy for digestive tract problems is cumin. It eases bloating and aids in the onset of the menstrual cycle. Additionally, it can be utilized to start labor. If you don’t like the flavor, add some sugar or honey to improve it.

Takeaway

When you’re at the end of your pregnancy, it is important to keep your doctor informed of your symptoms, and you should consider the most effective techniques to induce labor depending on your unique medical history and health history. 

You can contact Kanupriya Khanna for further guidance, who is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Pregnancy diet: foods to eat and avoid

Categories Other nutrition blog

8 Ways to eat healthy during the festive season 

8 Ways to eat healthy during the festive season 

The festival of lights is incomplete without sweet delights. Diwali is one of the most important Hindu festivals, and it is widely celebrated throughout India. Food is an important part of all our festivals.

While it is difficult to say no to festive treats, healthy eating often takes a back seat during this time of year. But don’t worry! You don’t have to give up all of your favourite treats during the holidays; simply replace them with healthy alternatives to cut down on calories.

Here are a few ways to eat healthy:

1. Portion sizes matter – this applies to both your food and drink.  When eating watch your portions and eat more of vegetable and baked, grilled, roasted, foods than red meats, fried and seet foods.

Remember that a 12-ounce glass of beer contains approximately 150 calories, a 5-ounce glass of red wine contains approximately 125 calories, and a 1.5-ounce shot of gin, rum, vodka, whiskey, or tequila contains approximately 100 calories, and drink accordingly.

4. Don’t fry, just bake! – Snacks such as mathis and samosas can be baked rather than fried, which not just saves calories but also are healthier as they contain lesser amounts of oil.

Kebabs, cutlets, and tikka masala can all be baked with plenty of seasoning and very little oil. Alternatively, you can use the air-frying method, which significantly reduces the amount of oil used while maintaining the same taste. This method can be used to cook pakoras and other snacks too.

5. Reduce soda intake – When you go out to drink, avoid sweet syrups, sweetened carbonated beverages, and fruit juices in favour of plain soda or sparkling water. Apart from significantly lowering your calorie intake, it will also assist you in lowering your total sugar consumption.

6. Eat before you step out – Eat before you go out to party. During the holiday season, you may need to go out every day or very frequently. As a result, it is best to eat your meal before leaving and stick to small amounts of non-fried snacks.

You can eat a snack, preferably one high in protein, before leaving so you don’t arrive at the party hungry. A handful of nuts, an apple or salad, a bowl of soup, are all good options.

7. Workout – As the festival approaches, it is important to plan ahead of time for a workout.

8. Nuts all the way! – A platter of festive fare typically includes mithai, namkeen, and dry fruits. So, if you have a choice, go for nuts like almonds and walnuts. Watching what you eat is important for controlling your calorie intake during the holiday season, but so is burning the calories you consume.

So don’t put off your workout, bake savoury snacks, stay away from crackers and spread love!

Happy Diwali!

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Foods to heal your Leaky gut!

Categories Infertility Diet

Foods to help IVF treatment: what you must eat and avoid

Foods to help IVF treatment: what you must eat and avoid

Let us understand what IVF treatment is and how healthy food intake can lead to positive results in your lives.

What is IVF?

IVF is an abbreviation for in vitro fertilisation. It is one of the more well-known types of assisted reproductive technology (ART). IVF works by combining medications and surgical procedures to assist sperm in fertilising an egg and the fertilised egg in implanting in your uterus.

During IVF, mature eggs are extracted from the ovaries and fertilised in a laboratory with sperms. The fertilised egg (embryo) or eggs (embryos) are then placed in the uterus. A full IVF cycle takes about three weeks or more.

Can dietary changes help your IVF treatment?

Diet and lifestyle choices are critical to the success of IVF. If you consume unhealthy foods high in saturated fats and poor sources of macro and micronutrients, your health will suffer as a result. It is critical to maintain a healthy diet when attempting to conceive using assisted reproductive technologies such as IVF.

Foods you must eat

● Whole grains – Prioritizing at least four servings of whole grains per day is linked to a higher chance of pregnancy after IVF treatment.

● Beans and Lentils – Beans and lentils are high in fibre and folate, both of which are essential for maintaining a healthy hormonal balance. Lentils are also high in the polyamine spermidine, which may aid sperm fertilisation.

 Citrus fruits – They contain not only potassium and calcium, but also folate, which helps regulate ovulation and creates a healthy environment for eggs.

● Pomegranate – Pomegranate’s antioxidant properties improve sperm quality.

● Salmon – Salmon is a fertility all-star because it is high in omega-3 fatty acids, which help balance your reproductive system and keep you as healthy as possible.

● Eggs – Eggs are frequently cited as one of the most effective foods for promoting fertility because they are high in protein, high in vitamins B12 and E, and high in good monounsaturated fats like DHA.

 Leafy greens – Dark, leafy greens are an excellent addition to any diet, but spinach’s versatility makes it an easy ingredient to incorporate into meals when trying to boost ovulation.

● Dried nuts & fruits –  Pregnant women should consume dry fruits and nuts. Consume cashews, almonds, raisins, dates, walnuts, and pistas. Dry fruits are high in nutrients and should be consumed on a daily basis.

 Lean meat – This is an excellent source of iron, which aids in the prevention of anaemia, lowers the risk of ovulatory infertility, and aids in the production and function of red blood cells.

● Berries – Berries, particularly blueberries and raspberries, are high in antioxidants and anti-inflammatory phytonutrients, which both promote fertility.

● Sweet potatoes – Sweet potatoes and yams contain vitamins that promote fertility. They contain beta-carotene, which aids in progesterone production and is essential for embryo development.

Foods you must avoid

● Full-fat milk – The fat content of whole milk dairy foods may influence fertility by modulating oestrogen levels in the body.

 Processed meats – Processed meats can also be high in trans fats and saturated fats, both of which have been linked to decreased fertility.

● Alcohol – Alcohol can disrupt ovulation and menstrual cycle regularity, as well as reproductive hormones like estradiol, testosterone, and LH, making conception difficult.

● Carbonated drinks with high sugar levels – Toxins found in processed foods (such as refined carbs and sugars), as well as the inflammation these cause. These foods can damage the cells lining a woman’s womb, potentially preventing a successful pregnancy.

 Mercury -rich fish – Mercury can also affect oestrogen levels and function, as well as fertility in women. It can cause polycystic ovary syndrome, premenstrual syndrome, premature menopause, and endometriosis. It’s basically bad news for anyone trying to conceive!

 Cigarettes – Cigarette smoking can have a negative impact on fertility, making it more difficult to conceive.

In case you’re struggling with conceiving or undergoing IVF treatment and need help, contact Kanupriya Khanna who’s been working in this field since 2003.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: DIET IN ENDOMETRIOSIS

Categories Other nutrition blog

Foods to heal your Leaky gut!

Foods to heal your Leaky gut!

If you suffer from chronic diarrhoea, constipation, gas, or bloating in addition to a weakened immune system, your problem may be more complicated than what it seems. There is a good chance that you have a leaky gut. Let’s understand what a leaky gut is in detail.

What is a leaky gut?

The integrity of the gut lining, which typically acts as the intestines’ protective barrier, is compromised by the condition known as leaky gut syndrome. It also goes by the name “intestinal permeability,” and it develops when the gut wall is compromised, enabling substances that shouldn’t ordinarily enter the bloodstream to do so, such as pathogens, bacteria, toxins, etc.

What are the causes of leaky gut?

● medical conditions such as coeliac disease, autoimmune diseases of the digestive tract like IBS; certain other diseases may also cause leaky gut,such as diabetes, fibromyalgia, asthma, etc. Alcohol abuse can also cause leaky gut syndrome.

● Chemotherapy

● Overloading the body with toxins, which can cause leaky gut syndrome. Every day, we come into contact with more than 80,000 chemicals and other harmful substances. However, antibiotics, herbicides, aspirin, and contaminated water are the primary offenders.

What to eat when you have a leaky gut?

● Vegetables – broccoli, carrots, brinjal, beetroot, spinach, ginger, mushrooms, potatoes, yams, and squash are examples of vegetables and roots.

● Fruits – fruits including strawberries, grapes, oranges, bananas, lemons, limes, coconuts and pineapples. A simple approach to get vitamins and minerals is to eat two to three servings of fruit each day.

● Omega-3 fats – Healthy omega-3 fats are present in foods such as salmon, walnuts, flax seeds, etc.

● Fermented foods –  Foods high in probiotics, such as kimchi, unpasteurized sauerkraut, and lacto-fermented pickles, support a healthy immune system, ward against pathogens, and safeguard the gut lining.

Please note: Choosing a low-FODMAP diet may be more advantageous if you believe that IBS is the cause of your leaky gut or if your symptoms do not get better after eating the foods recommended above.

● Healthy fats – they are easy on the gut and are found in egg yolks, avocados, ghee, and coconut oil.

● Gluten-free grains – Gluten is a protein that can be found in a variety of products made from flour, such as bread and pasta. The vast spectrum of gluten sensitivity is now recognised, and it is recommended that those who have a leaky gut, stay away from gluten for a while. Each person’s time frame will be different.

What to avoid when you have a leaky gut?

● Refined oils – Some oils, such as soybean and sunflower, increase inflammation and make leaky gut symptoms worse. Furthermore, gut bacteria may be impacted by a diet high in long chain fatty acids. For salads, stick to extra virgin olive oil, and for cooking, use coconut oil.

● Gluten – wheat, rye, and barley should be avoided.

● Processed foods – Processed foods that are made with synthetic food additive like carboxymethylcellulose (used as a stabiliser and thickener in milk, ice cream, baked products, etc), and polysorbate-80 (used as an emulsifier in salad dressings, chocolates, etc.) have been proven to exacerbate leaky gut.

● Alcohol – Drink in moderation. Drinking too much alcohol interacts with several proteins to enhance intestinal permeability.

● Dairy products – Milk, cheese, ice cream, and other dairy items can be notoriously difficult to digest. In fact, over 65% of people have lactose intolerance, which means they lack enough of the enzyme (lactase) required to break down lactose correctly. GI distress could result from this.

In case of further help, contact Kanupriya Khanna, who is regarded as one of the best dietitians in Delhi, (with over 18 years of experience) because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read :Foods for Breast cancer prevention!

Categories Other nutrition blog

Foods for Breast cancer prevention!

Foods for Breast cancer prevention!

Breast cancer prevention begins with healthy habits like limiting alcohol consumption and staying physically active but that’s not it. You must watch what you eat as well.

A woman’s risk of breast cancer can be reduced by eating more foods rich in cancer-fighting nutrients and antioxidants.

Certain vitamins and nutrients can lower your risk of developing breast cancer.

Let’s learn more about the types of foods you should add to your platter next time you make a diet chart.

● Leafy veggies – Kale, spinach, and collard greens are just a few of the dark, leafy greens that can help prevent breast cancer. Leafy greens are high in antioxidants, which can kill free radicals that cause cancer.  Dark leafy greens complement almost every meal. Sauté them in olive oil and garlic, or add them to salads and sandwiches. They also go well in soups and chilis.

● Fermented foods – Probiotics, which are live “healthy” bacteria and yeasts, are abundant in fermented foods. Probiotics are beneficial to digestion. They can also keep harmful toxins that cause breast cancer from entering your body. Probiotics can even boost the immune system’s ability to fight cancer.

● Befriend whole grains – You may be less likely to develop breast cancer if you consume unprocessed wheat, rye, oats, quinoa, rice, and barley. These foods contain phytochemicals, which may reduce the likelihood of it returning. They can also help prevent cardiovascular disease, and survivors have a better chance because some treatments can harm the heart.

● More herbs and spices – Spices and herbs are frequently used in small amounts to flavour foods. However, these foods are high in antioxidants, vitamins, and fatty acids, which may help prevent breast cancer. Furthermore, they can be added to nearly any meal to enhance its flavour and nutritional value.

● Turmeric – It is a well-known cancer-fighting spice. This spice is anti-inflammatory and anti-cell-damaging. Curcumin is the primary anti-cancer agent in turmeric. Turmeric is an earthy, peppery spice that is commonly used in Indian dishes and curries. This spice can also be used to flavour rice, soups, and tea.

● Green tea – Green tea contains compounds and antioxidants that lower a woman’s risk of developing breast cancer. Green tea has the ability to reduce inflammation and destroy free radicals that cause cancer.

● Fruits – Citrus fruits are high in compounds that may help prevent breast cancer, such as folate, vitamin C, and carotenoids such as beta cryptoxanthin and beta carotene, as well as flavonoid antioxidants such as quercetin, hesperetin, and naringenin. These nutrients have anti-cancer, anti-inflammatory, and antioxidant properties.

● Fish – Fish contains a lot of omega-3 fatty acids. Because anti-cancer nutrition guidelines recommend limiting your intake of red meat and processed meats, including bacon and packaged deli meats, it’s a smart lean protein source — and a great addition to a breast cancer prevention plan. Instead, choose omega-3-rich fish such as salmon, mackerel, sardines, and tuna as breast cancer diet options.

● Soy – Soy is a nutritious food that may help lower the risk of breast cancer. It is a plant-based product that is high in protein, good fat, vitamins, and minerals while being low in carbohydrates. It contains isoflavones, which are antioxidants. It also helps lower low-density lipoprotein or “bad,” cholesterol levels and thus the risk of heart disease.

What to avoid

● Alcohol – Alcohol can raise oestrogen levels and damage DNA. Women who consume three alcoholic beverages per week have a 15% increased risk of developing breast cancer.

● Fat – Although processed food fat appears to increase the risk of breast cancer, some plant-based fats may help reduce it. Trans fats are a type of fat found in processed and ready-to-eat foods. Trans fats are most commonly found in processed foods like fried foods, crackers, donuts, and packaged cookies or pastries. Trans fat consumption should be limited whenever possible.

● Red meat – Cold cuts and processed meats are high in fat, salt, and preservatives. These may increase rather than decrease the risk of developing breast cancer. Overall, reducing a food’s processing makes it healthier.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi with over 19 years of experience. Get in touch with her as she is making a difference in people’s lives by instilling good eating habits and lifestyles

Also Read: Healthy fasting: the ultimate guide to eating right this Navratri

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Healthy fasting: the ultimate guide to eating right this Navratri

Healthy fasting: the ultimate guide to eating right this Navratri

The auspicious festival has begun and you are all set to venture into the enchanting journey! Fasting is good for your body but you must plan your meals to stay energized whole day.

Here’s a list of foods to eat during Navratri.

Rajgira – Amaranth grain, also known as rajgira, is high in protein, manganese, iron, and phosphorus. During the fast, it is either puffed or used as flour. Rajgira chikki is a popular sweet dish that can satisfy your sweet tooth. As a filling breakfast, try making a roti with rajgira flour or puffed amaranth porridge with nuts.

Kuttu Atta – Kuttu atta, or buckwheat flour, is high in fibre, which aids in detoxification. Proteins, B-complex vitamins, and minerals such as phosphorus, magnesium, iron, zinc, copper, and manganese are also abundant.

Buckwheat’s fatty acids help to regulate blood glucose, blood pressure, and cholesterol. Puris are traditionally made from Kuttu flour. Make rotis out of these puris by giving them a healthy twist. You can also add boiled and mashed sweet potato for binding.

Singhara Atta – Water chestnut flour, also known as singhara atta, is made from ground water chestnuts that have been dried. Singhara ka Atta is high in minerals and vitamins. It contains vitamin B and potassium. It also has a high concentration of antioxidants. The best way to consume singhara atta is to make rotis with it. Dhoklas can also be made with singhara atta.

Samak Chawal – Barnyard millet or Samak chawal can be used in place of rice because when cooked, it tastes almost identical to broken brown rice. It gives you energy and is high in fibre, B-complex vitamins, and minerals like iron and magnesium. It is also said to be high in phytochemicals, which aid in cholesterol reduction.

Makhana –  lotus seeds or makhana is high in antioxidants and functions as an anti-aging food by preventing white hair, wrinkles, and premature ageing. Its high fibre content prevents constipation, aids in waste removal, and prevents the buildup of toxins. These nuts are low in fats and sodium, but high in magnesium and potassium, which aid in the management of hypertension, diabetes, palpitation, and insomnia.

Dry fruits, nuts and seeds – Dry fruits are packed with health benefits. During fasts, almonds, pistachios, cashew nuts, and raisins are eaten. A handful of nuts can be eaten as a snack or for breakfast to provide you with energy throughout the day. Add some seed powder to your milkshakes or smoothies for a more healthy and filling snack.

Fruits & vegetables – A bowl of fresh fruits provides sumptuousness while adhering to your fasting regimen. Vegetables commonly consumed during Navratri include bottle gourd, potato, pumpkin, colocasia, yam, sweet potato, cucumber, raw plantain, carrot, raw papaya.

Sabudana – tapioca pearls or sago or Sabudana is a high-carbohydrate food that provides a much-needed energy boost during fasts. It also has a cooling effect on the body and is easily digestible.

Milk & dairy – During Navratri, milk and dairy provide protein, as well as vitamins and minerals.

A few essential tips for you to follow during these nine days.

Eat sattvic food

Fasting during Navratri is one way to detoxify your body. Avoid complicated, unhealthy recipes in favour of sattvic foods like fruits and healthy greens. Water-rich vegetables such as bottle gourd, pumpkin, cucumber are among the best choices. Meanwhile, snack on watermelons, bananas, or papayas. The diet will not only keep you full, but it will also help you cleanse your body from the inside out.

Hydrate yourself!

It is critical to maintain hydration. In addition to water, there is coconut water, lemon juice, and buttermilk. Although many people consume caffeine during Navratri, they replace it with green tea. During the fasting period and the scorching heat, these healthy drinks will keep your digestive system intact.

Avoid overeating

Overeating is a common mistake that people make when fasting. Avoid eating in between meals and avoid bingeing. This can have a negative impact on your health as well as lead to unhealthy weight gain. As a result, consume small portions throughout the day, such as fruits, nuts, and healthy snacks like makhana, to avoid overeating at mealtime.

Make a meal plan

People often take their eating habits for granted during Navratri, a 9-day fasting festival. This can cause an abrupt change in your physical health. Instead of snacking at random, try to plan your meals for the day.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Anti-acne diet: everything you need to know

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