Many of us are living busy lives. Due to this, we pay less attention to our diet which results in changes related to digestive issues. We are more prone to fast food and junk food these days. This has resulted in a lot of changes in our digestive health. Along with this, alcohol consumption, smoking, and tobacco chewing are also some of the factors leading to weak digestive issues. These habits reduce the immunity of the body and gradually make people more susceptible to chronic ailments and viral infections. There are many lifestyle disorders like HTN and DM. 

 Some mind-blowing Facts  

A study found that more than 50 percent of Indian families report suffering from 2-3 digestive health issues. Gas, acidity, and indigestion were found to be amongst the top 3 issues as more than 50 percent of respondents reported suffering from at least one of these three. Irregular sleep cycles, consumption of spicy, oily, or fried food, low water intake, and 1.5 times/week is the average frequency of physical exercise amongst others were reported as common lifestyle patterns.  More than 70 percent highlighted that they resorted to home remedies and improving daily eating habits as a measure to tackle a digestive health issue

At Medicircle, we are presenting the Ask The Expert Series for health awareness to understand facts and find solutions related to them. We have come up with a series of Sehat Ki Baat, Karishma Ke Saath. Let’s interact with Expert Karishma Shah about Diet for weak digestive issues

Karishma Shah is a Renowned Nutritionist and Plant Diet based Food Coach. She is also a Weight Loss Expert, Diabetes and PCOS Educator & Certified in Psychology of Eating

Dr. Ravi Daswani is a consultant gastroenterologist, hepatologist, and therapeutic endoscopist. He specializes in diseases related to the gastrointestinal tract, liver, gallbladder, and pancreas. He has incredible experience of doing 1000+ gastroscopies and endoscopies-related treatments.

Causes of the weak digestive system 

Karishma says, “There are many reasons behind weak digestive issues:

Unhealthy and bad diet: Fatty, junk, unhealthy food may lead to digestive issues  Lethargy and sedentary lifestyle  Lack of exercise  Drinking less water  Lack of fiber in foods Intolerance to foods like gluten, dairy, vegetables, etc. Irritable bowel syndrome 

We have a system in Indian culture of eating lunch and dinner. We should consume carbohydrate-rich food like rotis, sabzi, dal, and rice. We are not able to take soo much carb load and we should consume more protein and fiber in our diet. Taking small steps first and then moving towards a healthy diet will gradually reduce the health-related problem. 

Dr. Ravi Daswani informs, “Almost 95% of patients have gastric issues. Gastric and weak digestive issues are a very common problem in our community today especially related to these past 2 years of the COVID pandemic. This is mainly related to lifestyle disorders from post COVID. The liver is not a standalone cause of the weak digestive issue. Digestion starts in the mouth and ends in removing stools. The digestion process is related to the brain, stomach, and intestines. Bile digestion is important from a fat digestion point of view. The main function of the intestine is to absorb food and break down fats, protein, and carbs. Lifestyle has brought about a lot of changes this year. Many people are cropping up with problems of gas and constipation due to being confined at home.”

Symptoms of Weak digestive System 

Dr. Ravi says, “The symptoms are divided into two main types- 

Gas  Bloating  Loose stools  Weight loss  Loss appetite  Vomiting of blood  Lump in throat  Constipation 

Allergic food products leading to weak digestive issues. 

Karishma says, “There are many allergic and intolerances to food which are as follows: 

Lactose intolerance which causes- 

Rashes  Diarrhea  Loose motions  Cystic acne during reproductive age in female Constipation  Fat in stools  Malabsorption of foods 

Gluten Intolerance due to wheat, maida, rye causes 

Celiac disease  Emptiness of stomach  Constipation 

Less amount of water which causes- 

Constipation  Weak digestive foods  Consume sharbat, lemonade water to hydrate yourself.

Improve your digestion 

Dr. Ravi Daswani informs, “Diet should be balanced and divided into equal meals. Here is the break up-

40 - 50 % energy should come from carbohydrates More protein  More fiber  We should include 4-5 meals a day including one mid-meal snack like nuts and dry fruits  Remember, Digestion starts with chewing. Make sure to chew well  Circadian rhythm- Regular meals are a must and follow a rhythm 30 minutes of exercise  Physical movement is important

Deal with constipation in kids 

Karishma informs, “When the pandemic started and we were restricted to our house, many children along with their parents were bingeing and watching Netflix. This has resulted in disruption of the sleep cycle. 9 hours of sleep is a must for children during growing years for healthy cognitive function. A good amount of sleep is important with good quality. If we do not sleep well, then the bowel movement is not clear. Kids are inclined to phones and ipads. All parents should make sure to discipline in routine for healthy growth. 

Fruits are important. Two fruits are necessary for every child. Fruits and vegetables are full of fiber. Banana and papaya are two medical fruits for weak digestive issues. They are miracle fruits with great power. The banana day is essential for every child which will help with digestive issues and micronutrients. Guava is also good for digestive issues because it has seeds which are rich in fiber and nutrients.”

Foods to avoid for IBS 

Dr. Ravi says, “IBS is a syndrome which is a functional disorder of the gut and GIT tract. These patients have the following symptoms- 

Diarrhea 4 - 5 times a day  Weak digestion   Constipation 

The FODMAP diet is a solution. Certain foods may absorb water and keep you bloated all the time. There is a need to avoid such foods. FODMAP means Fermented Oligo Disaccharide Oligose Polysaccharide. So, you must avoid simple sugars or carbs like juices, canned foods, which are difficult to absorb and should be avoided. 

The following foods must be avoided for IBS

Wheat  Milk  Known allergens  Seafood  Soy  Nuts 

Digestion problems in youngsters

Karishma informs, “Include these daily- 

More exercise  Do not stay confined in the house  30 mins exercise and physical movement  Healthy sleep of 8 - 9 hours  Hydration with water for more than 2 liters Fiber-rich foods like a smoothie with oats, banana, cinnamon, cocoa powder, milk, plant-based milk, green veggies, apple Flax seeds, chia seeds, sesame seeds, and nuts which are rich in omega fatty acids  Do not keep long gaps during foods  Well-spaced 5 - 6 meals for proper nutrition  Avoid packaged meals  Dates, nuts, fruits energy balls 

(Edited by Dr.Rati Parwani)