If poor dietary habits have left you with bloated belly, nausea, gassiness or constipation then here are some few tips to get rid  of these symptoms. The gut flora requires healthy diet to keep the digestive system going.

  1. HIGH FIBER DIET : Increase fiber in the diet by adding green veggies and seasonal fruits in your daily diet. Include fiber of both the kinds that is soluble and insoluble as it will help retain the water in the gut resulting in softer stools. Include Cereals like daliya, oats, multi grain atta in your diet and avoid foods prepared with refined flour like cookies and bread.
  2. AVOID FRIED FOODS : Keeping diet low in fat will not only keep your waist line in check but also keep your tummy healthy. Frying the food changes oil composition of the food which is harmful for the delicate stomach lining. So better go for grilled, baked, sauted and steamed varieties of food.
  3. LEAN MEATS : Chicken and fish are easily digested as compared to mutton due to low fat content in them. Try chicken and fish varieties in the form of salads for daily requirement of proteins, vitamins and minerals.
  4. PRO-BIOTICS AND FERMENTED FOODS : Our digestive system has presence of good bacteria. They not only help in digestion and better nutrient absorption but also strengthen immunity. Good sources of pro-biotics are low fat yogurt. Fermented foods are also rich in nutrients and promote healthy gut.
  5. SCHEDULING AND INTERVALS : For a healthy gut one should always eat on time and at regular intervals. The absorption of nutrients is higher. Also these helps in keeping the weight in check.
  6. PORTION SIZES : Small portion sizes help in aiding digestion process. Rather than eating large meals at one go. Smaller meals keeps the gut healthy.
  7. WATER : It keeps the gut hydrated, helps in flushing out the toxins from body and ensures that one is not constipated. Drink it, it is the most precious thing gifted to us by nature. But yes make sure that it is cleaned and filtered properly otherwise contaminated water can harm the gut.
  8. PROCESSED AND JUNK FOOD : Due to urbanization and food technology advancement, our food is highly processed and hence deprived of essential nutrients. Reducing intake of junk and processed food is good for healthy stomach.
  9. CHEW THOROUGHLY : Every bite you eat should be chewed properly. Enjoy the taste of the food without any distraction and stress and see it works wonder for your system.
  10. Avoid excess of alcohol, tea, coffee and packaged drinks as they interfere with the absorption of nutrients.