How does improving gut health help in weight loss?

July 1, 2023July 1, 2023 | vandana

In the quest for achieving a healthy body weight, many individuals focus solely on diet and exercise. While these factors undoubtedly play crucial roles in weight management, there is a growing body of evidence suggesting that an often overlooked component, gut health, may hold the key to effective and sustainable weight loss. This article explores how optimising the health of your gut can positively impact your weight loss journey and what are those gut healthy foods.

Also, check 7 Proven Gut Healthy Foods

Link between gut health and weight loss

The human gut, a complex ecosystem teeming with trillions of microorganisms, influences numerous aspects of our overall health, including metabolism, immune function, and even mental well-being. There is a growing body of research that suggests a link between gut health and weight loss. The gut microbiota, which is the community of microorganisms that reside in our digestive tract, plays a crucial role in our overall health, including metabolism and weight management.

Also, check 6 Smart ways for PostPartum Weight Loss

Importance of gut health in weight management:

Gut Microbiota Composition:

Studies have shown that individuals with obesity tend to have a different composition of gut bacteria compared to those with a healthy weight. An imbalance in the gut microbiota, characterised by a lower diversity of beneficial bacteria and an overgrowth of harmful bacteria, may contribute to weight gain and difficulties in losing weight.

Energy Harvesting and Metabolism:

The gut microbiota has the ability to break down and extract energy from certain dietary components that our body cannot digest on its own. When the gut bacteria efficiently extract calories from food, it can lead to an increased energy harvest, potentially contributing to weight gain. On the other hand, an altered gut microbiota composition may affect metabolism and interfere with the body’s ability to efficiently use or store energy.

Also, check Preventing Obesity – Natural ways of reducing weight

Inflammation and Insulin Resistance:

Imbalances in the gut microbiota can promote low-grade inflammation, which is associated with insulin resistance. Insulin resistance impairs the body’s ability to regulate blood sugar levels, which can contribute to weight gain and increase the risk of developing conditions like type 2 diabetes. Maintaining a healthy gut microbiota may help reduce inflammation and improve insulin sensitivity.

Appetite and Food Cravings:

The gut microbiota also influences the production of certain hormones, such as ghrelin and leptin, which are involved in regulating appetite and satiety. An imbalance in the gut bacteria can disrupt the normal signaling of these hormones, leading to increased hunger, food cravings, and a tendency to overeat.

Also, check Reasons for Loss of Appetite

Short-Chain Fatty Acids (SCFA’s):

Certain beneficial bacteria in the gut produce short-chain fatty acids (SCFAs) as a byproduct of fermenting dietary fiber. SCFAs have been shown to have various health benefits, including promoting satiety, reducing inflammation, and improving insulin sensitivity. Consuming a diet rich in fiber can support the growth of these beneficial bacteria and enhance SCFA production.

Food categories that help in Gut health

Maintaining a healthy gut involves consuming a varied and balanced diet that includes foods that promote the growth of beneficial bacteria and support overall gut health. Here are some examples of healthy food categories for gut health:

Fiber-Rich Foods:

Dietary fiber is essential for a healthy gut. It acts as a prebiotic, providing nourishment for beneficial bacteria. Good sources of fiber include fruits (such as berries, apples, and pears), vegetables (like broccoli, Brussels sprouts, and artichokes), legumes (such as lentils, chickpeas, and beans), and whole grains (like oats, quinoa, and brown rice).

Fermented Foods:

Fermented foods undergo a process of lacto-fermentation, which promotes the growth of beneficial bacteria. These foods contain probiotics, live bacteria that support gut health. Examples include yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha.

Probiotic-Rich Foods:

Probiotics are live bacteria that can provide health benefits when consumed. In addition to fermented foods, you can find probiotics in certain dairy products, such as yogurt and some types of cheese. Look for labels that indicate the presence of live and active cultures.

Omega-3 Fatty Acids:

Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, and walnuts, have been associated with a healthier gut microbiota and reduced inflammation.

Polyphenol-Rich Foods:

Polyphenols are plant compounds that act as antioxidants and have been shown to have a positive impact on gut health. Foods rich in polyphenols include berries, cherries, grapes, dark chocolate, green tea, coffee, and colorful vegetables like spinach, kale, and broccoli.

Garlic and Onions:

These flavorful ingredients contain compounds that can promote the growth of beneficial bacteria and help reduce harmful bacteria in the gut.

Nuts and Seeds:

Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are rich in fiber, healthy fats, and other nutrients that can support gut health.

SOME PROVEN GUT HEALTHY FOOD INGREDIENTS

1.PARTIALLY HYDROLYZED GUAR GUM:

While partially hydrolyzed guar gum is derived from guar gum by the process of enzymatic hydrolysis. PHGG is a water soluble dietary fiber and is used to regulate gut function. According to the study conducted by NIH, intake of PHGG improves human stool form by regulating intestinal microbiota. It has also been useful in treating Irritable bowel syndrome (IBS) symptoms in both adults and kids.

Benefits of Guar gum

Treating diarrhea/ constipation and IBS symptoms
Lowering cholesterol
Manages high blood pressure
Control diabetes
Weight loss
Enhance Mineral absorption

2. FRUCTOOLIGOSACCHARIDES (FOS):

Fructooligosaccharides (FOS) are composed of short fructose chains. They are a type of carbohydrate called oligosaccharides. FOS occurs naturally in many plants. They are prebiotic fibers that support the growth of healthy bacteria in the digestive tract. FOS is also a good source of soluble, dietary fiber and has been shown to reduce, or eliminate constipation.

3. CITRIC ACID:

Citric acid is the weak organic acid found in the greatest amount in citrus fruits. We all have seen citric acid appear on the label of many products but don’t know exactly what citric acid is for our health. However the primary reason for including this in any packaged foods is for its tangy flavor. But apart from this citric acid is associated with many health benefits also:

Citric acid helps to convert food into energy.
It enhances calcium, phosphorus and Magnesium absorption through the gut.
This also prevents calcium crystals or kidney stones from forming.

4. ORANGE EXTRACT:

Oranges are the food to boost immunity. They are not only nutritious and rich in Vitamin-C but also loved by kids. Just one orange can meet 100% vitamin C requirements for the kid’s daily nutrition. The pith (white after between peel and fruit) of orange has 30% fiber of the fruit and this particular fiber (called pectin) is good for the kid’s gut which builds immunity and supports digestion.

5. STEVIA

Stevia is one of the Alternatives of sugar made up of the leaves of a stevia plant, a kind of herb. It’s extremely sweet and safe in its natural form. It has no carbohydrates, calories or any artificial ingredients and a very low glycemic index, so does not spike your blood sugar level. Stevia in powder or liquid form is easily available.

6. PAPAYA:

The papaya fruit contains two enzymes, papain and chymopapain. They can help with digestion, reduce inflammation and also improve gut health. Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light rays. Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract. Also, it a good source of folate, vitamin A, magnesium, copper, B vitamins, alpha and beta-carotene, lutein and zeaxanthin, vitamin E, calcium, potassium, vitamin K, and lycopene, and pantothenic acid.

7. LEMON:

Lemons are rich in Vitamin C and have a potential to reduce gut inflammation and boost the immune system. Lemons are high in a fiber called pectin, which is a prebiotic that assists good gut health by feeding healthy gut bacteria.

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Stomach Flu in Kids: Tips and Foods to manage it

January 3, 2023January 3, 2023 | nirkayani

Does your child have constant tummy aches? Is your youngster dealing with vomiting or watery stools? Does your child have a fever or body ache? These are some common signs of stomach flu which is prevalent during the winter season. Stomach flu is widespread in children of all ages and is unavoidable because you can’t stop them from playing and getting infected. Keep reading to find out the causes, symptoms, prevention and foods to manage stomach flu in children.

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What is Stomach flu?

Stomach flu is also called gastroenteritis. Stomach flu is the viral infection which is highly communicable that leads to intestinal inflammation or irritation. Though gastroenteritis is commonly referred to as flu, it is not the same as influenza. “Flu” can affect the respiratory system but “stomach flu” affects the stomach and intestines.

Also check, Causes of stomach pain in kids

Causes of stomach flu

Rotavirus and Norovirus are the main causes of stomach flu. Symptoms usually emerge after coming into touch with an infected person. They can also happen as a result of consuming contaminated food or water. Children can become ill if they:

Touching infected material, then food or their mouth.
Sharing contaminated foods or drinks
Being with an infected individual, even if they aren’t sick.
Not wash their hands properly

Also check, Remedies for diarrhea

Symptoms of stomach flu

Some common signs of stomach flu are given as follows:

Stomach pain
Watery stools or diarrhea
Nausea
Vomiting
Fever
Dehydration
Dizziness
Weakness

Also check, Baby poop types and colour

Prevention strategies

Rotavirus vaccination can prevent children from stomach flu. Here are some other prevention strategies that can help to manage stomach flu in children:

Handwashing

Handwashing is critical in preventing the spread of the disease. Viruses on your hands can readily spread to surfaces, food, and individuals you come into contact with. Make sure that your kids thoroughly wash their hands after using the restroom, touching any washroom surfaces, and before handling food.

Proper food handling

Stomach flu can be spread through contaminated food or water.

Clean the kitchen surfaces with disinfectants
Don’t consume undercooked eggs or meat
Consume pasteurised milk or juices
Wash fruits and vegetables before eating

Also check, Tips to maintain personal hygiene

Foods that help to manage stomach flu

1.WATER

If you keep yourself hydrated, it controls the level of acid in gastric juice as well as the balance of good bacteria in the gut. Water intake is as important for the gut as food intake. You can also offer your kids. Coconut water which helps to heal the inflammation of the stomach and buttermilk which neutralises stomach acids.

Also check, Tips and foods for bloating

2.SUGAR SALT SOLUTION:

The body loses a lot of sugar and salt during diarrhea, which is the main cause of dehydration in kids. The first home remedy for diarrhea is homemade sugar salt solution. Boil one liter water, let it cool, now add one teaspoon of salt and 8 teaspoons of sugar. Give this solution in a regular interval. This is an excellent remedy to keep your baby hydrated during diarrhea.

Also cheeck, Reasons for loss of appetite

3.BANANA:

It is best to give during diarrhea as it helps to harden the stool. Banana is the rich source of potassium, which helps to balance electrolytes lost due to frequent loose motions. It is a rich source of iron and fiber which contributes to a healthy digestive tract. It is a superfood which can be used as a complete plant to treat digestion.

Also check, How to use banana stem in food everyday?

4.PROBIOTICS

Probiotics are live bacteria that aids in digestion and maintain the gut health. These “beneficial” bacteria are rich in foods like yogurt, kefir and kanji. Probiotics help to reduce the inflammation of stomach lining.

Also check, Colic in babies

5.FRUCTO-OLIGOSACCHARIDES (FOS- PREBIOTIC FIBRE)

Fructooligosaccharides (FOS) are composed of short fructose chains. They are a type of carbohydrate called oligosaccharides. FOS occurs naturally in many plants. They are prebiotic fibres that support the growth of healthy bacteria in the digestive tract which in turn stops the spread of Helicobacter pylori. It helps in reducing the symptoms of stomach flu.

Also check, Role of prebiotics for gut health

6.GINGER JUICE:

Ginger has antibacterial and antiviral properties that help heal internal infections. This is a reason why ginger juice stands to be effective in treating diarrhoea in children. Add some grated ginger to 500ml of boiling water. Drain the water and let it cool . Give sip of this drink to your child throughout the day

Also check, Foods to increase breast milk supply

7.LEMON JUICE:

While suffering from diarrhoea, a glass full of lemon juice can help ease the symptoms by neutralising the acids in the stomach and countering infections.

Also check, Best foods for Immunity booster

8. RICE WATER:

Rice water is starchy water left after rice is cooked. It is a great source of energy, as it contains carbohydrates. It also maintains the fluid level of the body and decreases the frequency of stool.

Also check, Remedies for bedwetting

FOODS TO AVOID

When your child is having stomach flu, you should avoid giving these foods.

Milk and dairy products
Fried and greasy foods
Spicy foods
Processed foods specially those with additive
Foods that cause extra gas like such as cabbage, beans, broccoli, and cauliflower.

Also check, Foods chart for 6 months old babies

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List of Best Foods to Manage Piles

December 15, 2022February 1, 2023 | nirkayani

Do you feel a painful lump around your anus? Did you experience pain during the bowel movement? Did you feel itching and discomfort near the anus? Have you ever observed blood in your faeces? If yes, these are some of the strong signs of piles. Around 4.4% of people around the world are dealing with piles. Keep reading to learn more about the types, causes, symptoms of piles and foods that help.

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What are Piles?

Piles can also be referred to as hemorrhoids. Piles or hemorrhoids are masses of clotted blood that have developed as a result of swelling and inflammation in the anal canal or rectum. They come in a variety of forms and can be either internal or external. Piles will often affect nearly three in four adults.

Also check, Fibre rich foods to treat constipation

Types and Grades of Piles

Internal hemorrhoids: It is the most common type of piles found within the anus or rectum.

External hemorrhoids: It is found in the outer margin of anus or rectum.

Also check, Foods for bloating

There are four grades of piles which are given as follows,

Grade I: There are minor inflammations, which are often located inside the anus lining. They aren’t noticeable.

Grade II: Despite being larger than grade I piles, grade II piles still stay inside the anus. They might be pushed out during bowel movement, but they will come back on their own.

Grade III: These develop outside the anus and are also referred to as prolapsed haemorrhoids.

Grade IV: Large in size and they stay outside the anus.

Also check, Remedies for acid reflux

Symptoms of Piles

Here are some common symptoms of piles,

Painful lumps around the anus or rectum
Discomfort both during and after bowel development
Soreness and itchiness near the anus
Bloody stools
Uncontrollable bowel movements

Also check, Connection between PCOS and gut health

Causes of Piles

When the lower rectum experiences increased pressure, it causes piles. The blood vessels near the anus or rectum can cause swelling or bulging. Here are some other causes:

Ageing
Overweight or obesity
Pregnancy
Chronic constipation
Diarrhea
Lifting heavy objects

Also check, Tips to manage pregnancy related gastrointestinal issues

Foods and Herbs that help to fight against Piles

Hemorrhoids or piles symptoms can frequently be lessened or avoided by eating more foods high in fibre and low in fat.

1.Jowar flour

One of the top five healthiest grains in the world is jowar. Jowar or sorghum flour has recently gained popularity as a new quinoa. It is well known for its gluten-free property. Jowar has a good quantity of fiber (roughly 48%). It increases the stool weight and acts as stool softener. Jowar flour is one of the best foods that helps to fight against constipation, piles and also other digestive problems.

Also check, Tips for maximum absorption of various nutrients

2.Nuts and Seeds

The nuts and seeds including peanuts, almonds, hazelnuts, sunflower seeds, pumpkin seeds are rich in fiber. Nuts and seeds support regular bowel movements. It is one of the simple foods for piles and other digestive issues. Additionally, nuts and seeds have anti-inflammatory and antioxidant properties that may reduce the inflammation or swelling of tissue in the area where you previously experienced hemorrhoids.

However, if you consume them excessively, you could have health issues like diarrhoea, gastrointestinal discomfort, bloating, and excessive weight gain. Therefore, it’s better to keep your serving size to 30g.

Also check, Best nuts and seeds for protein

3.Shatavari

Shatavari is an Ayurvedic herb containing multifold health benefits. It has anti-inflammatory properties which helps to fight against the inflammation due to piles. Traditionally, the powdered root of shatavari or juice of shatavari root can be used to treat piles.

Also check, How shatavari helps in improving fertility?

4.Ashwagandha

Ashwagandha is an adaptogen. The active ingredients in ashwagandha, called withanolides, have a variety of positive effects on the body, including boosting the immune system, reducing inflammation, and relieving pain. It also has antimicrobial properties. Ashwagandha have reported to treat various digestive issues like nausea, vomiting, constipation as well as piles.

Also check,Health benefits of Ashwagandha

5. Amla

Amla has astringent and antibacterial properties that aid in preventing illness. It has been proven to be successful in treating internal bleeding (hemorrhage), ulcer, diarrhoea, and dysentery. It can also be used as a laxative to treat piles-related constipation. Amla is a great component of the Ayurvedic treatment for piles.

Also check, Immune booster foods

6. Moringa

Moringa has a high dietary fibre foods and can aid with constipation as well as piles. It promotes blood circulation thereby preventing blood stagnation. Moringa also helps in preventing bleeding and alleviates the pain.

Also check, More benefits of moringa

7.Aloe vera

The Aloe Vera plant is water-dense. It is the best way to detox your body. This plant keeps the body hydrated and provides a way to flush out impurities. It is a rich source of antioxidants, which helps fight free radicals and lowers oxidative stress on your body. It has anti-inflammatory and anti-bacterial properties that helps to fight against inflammation triggered by piles and infection brought on by piles. The components of aloe vera help in alleviating pain and swelling.

8. Vitamin C

The deficiency of vitamin C is the major cause for the rupture of rectal veins. Vitamin C helps to make the capillaries stronger so they can withstand pressure without breaking. It maintains the integrity of blood vessels and strengthens it.

Also check, Benefits of Vitamin C

9. Vitamin E

Vitamin E reduces the pain and increases blood flow. It helps to heal wounds caused by the bleeding tissues. Vitamin E can aid in easing and reducing mild haemorrhoids.

Also check, Benefits of Vitamin E for skin and hair

10. Onion

Onions are rich in prebiotic fibre. It has both antibacterial and antifungal properties that help to prevent infections. It aids in digestion and alleviates the symptoms of piles.

Also check, Role of Prebiotics

11. Garlic

Garlic is a potent anti-inflammatory agent and helps to fight against infection brought on by piles. It has potent antibacterial properties that can destroy microorganisms that could make piles worse. It lowers blood pressure by encouraging blood vessel relaxation.

Also check, Home remedies for gastritis

Foods to avoid if you have piles

It’s important to restrict how much of these foods you eat because eating too much of them might lead to or exacerbate constipation

1.Deep fried or processed foods: It is high in salt and fat. So, it is hard to digest and causes constipation

2.Spicy foods: Causes pain or irritation during bowel movement.

3.Dairy products: Causes bloating, constipation and stomach pain

4. Meat: Take longer time to digest and causes constipation

Also check, Gut healthy foods

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Tips to Manage Pregnancy related Gastrointestinal issues

November 24, 2022November 28, 2022 | nirkayani

Pregnancy is the most unexceptional moment in a woman’s life with a rollercoaster of emotions. As a baby grows, the body of a pregnant woman will change constantly thereby causing various gastrointestinal issues. Also, you may have a strong desire for all of the world’s delectable meals and go insane over them, but limiting your taste buds for a few months and being extra careful with your diet can be good for you and your child. Keep reading to find more details about common gastrointestinal issues during pregnancy and also some tips to manage it.

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How does your digestion change during pregnancy?

Pregnancy can give tremendous pressure to the digestive system of a woman. As the baby develops, it may press the oesophagus, stomach as well as intestine. This can result in digestive issues. Also, the elevation of pregnancy hormones including oestrogen and progesterone can impact digestion and cause gastrointestinal issues like nausea or vomiting, frequent burping, acid reflux, bloating, constipation. Every trimester brings about a variety of physical changes, many of which might affect the gastrointestinal system.

Also check, Foods to be avoided for pregnant ladies

Gastrointestinal issues	1st Trimester	2nd Trimester	3rd Trimester
Morning sickness	✅	–	–
Constipation	✅	✅	✅
Diarrhea	✅	✅	–
Acid reflux	✅	✅	✅
Food cravings	✅	–	–
Food sensitivities	✅	–	–
Upper GI pain	–	✅	✅
Bloating	–	–	✅
Gall stones	–	✅	✅

Although these are general symptoms, each person may experience them differently depending on their hormones and diet.

Also check, Foods to increase breast milk supply

Tips for managing the symptoms of pregnancy related gastrointestinal issues

Here are some common pregnancy related gastrointestinal issues and also some of the tips to manage the symptoms:

1.Morning sickness

Around 8 out of 10 pregnant women are dealing with morning sickness. It can cause nausea or vomiting as well as upset stomach. Although the exact cause is unclear, experts believe that hormonal shifts are to blame.

Tips to manage morning sickness

Drink plenty of water. Sip water on a regular basis to avoid being dehydrated.
Try ginger, sour candies and mint
Consume little low-fat and high-carb meals frequently
Eliminate nausea triggering foods and odours
Sleep more (Tiredness can increase the vomiting sensation)

Also check, Foods to treat migraines

2. Diarrhea

Early pregnancy diarrhea and watery stool are frequently brought on by food changes and also hormonal shifts. Pregnancy raises the oxytocin hormone levels, which causes the digestive tract to contract more and function quickly.

Tips to manage diarrhea

Drink plenty of water. Sip water on a regular basis to avoid being dehydrated.
Add probiotics and prebiotics in your diet to improve the gut health and digestion
Try banana, buttermilk, boiled potato and rice water.
Avoid fried or spicy foods and limit dairy foods.

Also check, Home remedies for diarrhea

3. Constipation

Constipation is a very common problem during pregnancy. This can be caused due to the pressure in the intestine. As the baby develops, the progesterone hormone levels will significantly increase which leads to delay in the movement of intestines and constipation.

Tips to manage constipation

Increase the fluid intake
Consume fibre rich foods like vegetables, sprouts and fruits
Include probiotic foods in your diet
Include simple physical exercises like walking in your routine

Also check, Fibre rich foods to prevent constipation

4. Acid reflux

Up to half of pregnant women will experience acid reflux when they reach their third trimester. Due to pregnancy-related hormonal imbalances, the muscle between the oesophagus and stomach relaxes throughout pregnancy. Also, the pressure on the stomach also grows as the uterus expands. Acid reflux is likely to occur because of these issues.

Tips to manage acid reflux or heartburn

Instead of eating three full meals, eat small meals when you are hungry.
Don’t eat quickly
Avoid fried or spicy foods
Don’t consume citrus fruits or juice.
Restrict your caffeine (coffee or tea) intake.

Also check, Home remedies for acid reflux

5. Bloating

Hormonal changes during pregnancy are one potential reason for bloating. As a result of the womb’s relaxation caused by pregnancy hormones, digestion is slowed. Bloating can be frequently associated with frequent belching and constipation.

Tips to manage bloating

Increase the fluid intake
Consume fibre rich foods like vegetables, sprouts and fruits
Include probiotic foods in your diet
Avoid drinking fizzy drinks
Avoid gassy foods (some millets and legumes)

Also check, Foods that cause bloating

Foods that help to manage gastrointestinal issues

1.Probiotic foods

YOGURT:

Yogurt is one of the best sources of probiotics, which helps in strengthening the digestive tract and also promotes gut health. It is high in protein, calcium, vitamins and also probiotics which can enhance the good bacteria in the gut. Yogurt is the best food for gut health.

Also check, Foods to increase breast size

KEFIR:

Kefir is a fermented milk drink similar to a thin yogurt that is made from kefir grains, which are high in good bacteria. The process of making is similar to yogurt, but the fermentation process in Kefir is for 24 hours. The result is not a sour curd, but rather a tasty one. You can also load it up with nuts, seeds and also berries to make a shake high in antioxidants, probiotics and prebiotics.

Also check, 12 Best foods to increase breast milk quality

FERMENTED FOOD:

People have been using fermentation techniques from ages to boost food’s shelf life and to increase its nutritive values. It’s a process through which microorganisms like yeast and bacteria convert the carbohydrates in the food to acids, which act as a natural preservative and also promotes the growth of good bacteria. They are the best food to treat gastrointestinal issues. Some fermented foods are kimchi, made from fermented vegetables such as radish and cabbage; it’s a popular Korean dish. Miso is a Japanese seasoning, made from fermented soybeans. Sauerkraut is a traditional food of Europe and made from fermenting finely chopped cabbage. Traditional buttermilk is the leftover liquid you can get during the making of butter and also contains lots of probiotics.

Also check, Causes of libido loss in men

CHEESE:

Cheese is good for gut health. There are many kinds of cheese which are prepared by fermentation, but all do not contain probiotics. Only soft cheeses made up of unpasteurized milk, such as cheddar, mozzarella and also Swiss are rich in probiotics. The longer the cheese ages the more beneficial bacteria develops in it for your gut health.

Also check, How age affects libido in women?

KANJI:

Kanji is a popular Indian fermented drink, which contains lots of gut friendly bacteria (probiotics) which aids in digestion and also reduces bloating, gas and promotes a healthy gut. It has a tangy, spice and tart flavor. In India, it is used as a detox drink after festival binge eating, which helps in gastrointestinal issues. However, there are many ways of making kanji, the most popular is carrot kanji. It is made by fermenting carrots along with salt, mustard seeds and asafoetida (heeng).

Also check,What are some foods for healthy gut

2.Prebiotics

Onion:

It has prebiotic effects which strengthen gut flora, that help with fat breakdown and boost your immune system and improve digestion. Onion is also rich in antioxidants called flavonoids quercetin which help fight free radicals. Onion is also rich in vitamin C, B vitamins like folate (B9), pyridoxine (B6) and potassium, which aids in metabolism, red blood cell production and nerve function.

Also check, Home remedy to cure cough using onion?

Garlic:

Garlic is a prebiotic that is naturally high in inulin, a type of non- digestible carbohydrate that feeds the good bacteria in your gut and restrict disease causing bacteria from growing at the same time. Pickled garlic is best for gut health.

Also check,Easy to feed Omega-3 for kids brain development

Banana:

Apart from being rich in nutrients like potassium, magnesium, calcium and Vitamin B9, it also has prebiotic effects and a small amount of inulin. Banana is high in fiber and prebiotics, both of which support smooth digestion.

Also check, 7 super nutritious foods for weight gain

Sprouted grains:

The concentration of fiber increases in sprouted grains. Fiber is one of the most important components for maintaining gut health. Fiber nourishes the good bacteria in the gut and also promotes elimination and detoxification of the colon.

Also check, What is the need to sprout grains?

Apple:

Apple has outstanding health benefits as it is rich in fiber, Vitamin C, antioxidants and potassium. It has pectin, a type of soluble fiber, which has prebiotic effects and also promotes healthy gut microbiota. Pectin increases butyrate, a short chain fatty acid that feeds beneficial gut bacteria and also decreases the population of harmful bacteria.

Also check, Benefits of apple and banana for kids

3. Nuts and seeds

Nuts and seeds are entirely healthy to eat during pregnancy when consumed in moderation. During pregnancy, it is advised that you limit your intake of nuts and seeds to no more than 100 grams per day. For example, you could consume four to seven almond pieces, around four walnut halves, few seeds and roughly eight pistachios at once. However, if you consume them excessively, you could have health issues like gastrointestinal problems and also excessive weight gain.

Also check, Best nuts and seeds for protein

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Gastritis in Kids: 12 HOME REMEDIES That help

November 16, 2022January 3, 2023 | nirkayani

Does your child frequently experience stomach ache? Is your child burping all the time? Does your child eat less than usual because they feel full? Did your child have a enlarged or swollen belly? Does your child have a very limited appetite? These are some signs of “Gastritis”. More than half of the people around the globe have gastritis. It can cause serious illness by damaging the inner lining of the stomach. Can we fix it in a more convenient way? Let’s say goodbye to gastritis with these effective home remedies.

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Home remedies for gastritis

Here are 12 effective home remedies for gastritis that help to ease the symptoms:

1.Yogurt and turmeric

Yogurt is one of the best sources of probiotics, which helps in strengthening the digestive tract and promotes gut health. It is high in protein, calcium, vitamins and probiotics which can enhance the good bacteria in the gut. Yogurt is the best food for kids’ gut health. Turmeric has antibacterial and also antiviral properties and acts as one of the best home remedies for gastritis. It helps to treat the inflammation of the stomach.

Ingredients

Yogurt and Turmeric powder

Things to do

Add a pinch of turmeric powder in yogurt and have it every day.

Also check, Probiotics for gut health

2.Kanji

Kanji is a popular Indian fermented drink, which contains lots of gut friendly bacteria (probiotics) which aids in digestion, reduces bloating, gas and also promotes a healthy gut. It has a tangy, spice and tart flavor. In India, it is used as a detox drink after festival binge eating, which helps in digestive issues.

Ingredients

Carrots and beetroots
Mustard seeds
Asafoetida (Heeng)
Salt
Turmeric
Water

Procedure

Wash the carrots and beetroot and chop them into small pieces.
Boil the water and add chopped carrots and beetroot, 1 teaspoon of salt and mustard seeds, a pinch of turmeric powder and asafoetida
Let it cool and blend the ingredients.
Fill it in a glass jar and allow it to ferment for 3-5 days.

Things to do

You can have 1 glass of kanji everyday.

Also check, Gut healthy foods

3.Kefir

Kefir is a combination of bacteria and yeast fermentation. The process of making is similar to yogurt, but the fermentation process in Kefir is for 24 hours. It has a tangy flavour and a consistency similar to a drinkable yogurt. It is a rich source of probiotics that can help maintain gut health, proper digestion and support the immune system. Kefir is one of the best foods for digestion problems.

Things to do

You can take 1-2 cups of kefir each day.

Also check, Causes of stomach pain in kids

4.Sprouted grains

Sprouted grains are fiber rich food. The concentration of fiber increases in sprouted grains. Fiber is one of the most important components for maintaining gut health. Fiber nourishes the good bacteria in the gut and promotes elimination and also detoxification of the colon. It also diminishes the symptoms of gastritis.

Ingredients

Mung bean
Moth bean
Black chenna
Salt
Turmeric

Procedure

Soak mung bean, moth bean, black chana overnight, let it sprout and grind it to make paste.
In a bowl, add the sprout paste, curd, chopped onion, tomato, salt, a pinch of turmeric and mix well.
Pour the batter on a hot pan and cook it for 2 minutes on low flame.
Drop oil on edges and flip it to cook on the other side till it turns golden.

Things to do

You can have this sprouted grain pancake for breakfast and also for dinner.

Also check, Healthy sprout recipes for kids

5.Banana stem

Banana stem is a great home remedy for gastritis, as it is 60% fiber or it is a fiber rich food which helps in bowel movement and contributes to the growth of beneficial bacteria in the gut. It helps in balancing the level of acid in the stomach. It also helps in flushing out toxins from the body and helps to maintain proper gut health. Banana stem is extremely high in Vitamin B6, which keeps haemoglobin high, gives ample energy and also help kids fight weakness, fatigue and crankiness.

Ingredients

Banana stem
Curd
Turmeric
Water
Salt

Procedure

Remove the outer layer of banana stem and chop it into tiny cubes.
Wash the chopped pieces in water for 2-3 times.
Remove the external fibers from the stem.
Strain the water and add curd, a pinch of turmeric and salt to taste.

Things to do

You can have this banana stem raita with your meals.

Also check, Health benefits of vegetables

6.Honey

Honey is an excellent food for boosting digestion in children and treating digestive problems. It is a good prebiotic that aids in the maintenance of healthy gut flora. It also aids in the treatment of constipation and speeds up the process of digestion. In addition, it is considered as one of the best home remedies of gastritis and prevents stomach ulcers and inflammation. Honey can also help with indigestion, bloating, and flatulence.

Things to do

Mix 1-2 teaspoons of honey in warm water and drink every morning on an empty stomach.

Also check, Foods for bloating

7.Garlic

Garlic is a prebiotic, naturally high in inulin, a type of non- digestible carbohydrate that feeds the good bacteria in your gut and also prevents disease promoting bacteria from growing at the same time. It alleviates the symptoms of gastritis.

Things to do

Chop the raw garlic into tiny cubes. Eat the garlic chunks directly or also have it with a teaspoon of honey each day.

Also check, Link between gut and immunity

8.Green tea extract

Green tea contains polyphenols and it helps to improve your body’s digestive process. Studies on green tea extracts have demonstrated drinking the green tea with honey is an excellent home remedy that helps to reduce inflammation caused by gastritis. Green tea extract has high antioxidant content, which also helps to improve health and body composition.

Ingredients

Green tea
Water
Honey

Procedure

Boil the water and pour in a glass
Add 1 teaspoon of green tea in the water and soak it for 3 minutes.
Filter the tea leaves and add 2-3 teaspoons of honey.

Things to do

You can drink a cup of green tea one or two times a day.

Also check, PCOS and gut health

9.Aloe Vera juice

The Aloe Vera plant is water-dense. It is the best way to detox your body. This plant keeps the body hydrated and provides a way to flush out impurities. It is a rich source of antioxidants, which helps fight free radicals and also lowers oxidative stress on your body. Aloe Vera is proven to clean toxins from the liver. It also decreases irritation in the stomach and intestine.

Ingredients

Aloe vera gel (1 leaf)
Honey (3-5 tea spoons)
Water (1 litre)

Procedure

Wash the sap from Aloe vera and remove the thorns
Peel the aloe skin
Cut the aloe vera gel into tiny cubes and wash it properly
Add aloe vera gel and honey in boiling water.
Cook in simmering water for 10 minutes.
Let it cool for sometime
Also, you can store it in the refrigerator upto 1 week.

Things to do

Each day, you can drink 1 glass for one or two times.

Also check,Gut health and diabetes link

10.Cabbage and papaya juice

Cabbage is rich in vitamin C, flavonoids and antioxidants. It helps in treating the inflammation and improves gut health. Papaya contains enzymes like papain and chymopapain. It was believed that the natural enzymes present in papaya help to improve digestion and also reduce the inflammation caused by gastritis.

Ingredients

Cabbage
Papaya
Turmeric
Water

Procedure

Wash and chop the cabbage into small pieces.
Peel the papaya, remove the seeds and cut into small pieces.
Blend the chopped papaya and cabbage in a mixer.
Add some water
You can also add a pinch of turmeric.

Things to do

Drink this juice two times a day.

Also check, Health benefits of fruits

11.Jeera water

Cumin seeds (jeera) have anti-inflammatory and also anti-bacterial properties. Cumin contains bioactive compounds like polyphenols and antioxidants which helps to prevent oxidative stress. Jeera water has cooling properties that aids in digestion and also improves gut health. Jeera is easily available so it is one of the most convenient home remedies for gastritis.

Procedure

Boil 1 litre of water and add 3-4 teaspoons of cumin seeds for 10 minutes.
Strain the water and remove the cumin seeds.
Let it cool and have it regularly
You can also store it in a pot.

Things to do

You can drink jeera water instead of normal drinking water everyday.

Also check, Gluten-free recipes for kids

12.Tender Coconut water

Tender coconut water is one of the simple home remedies for gastritis. Coconut water contains electrolytes, Vitamin B and minerals. It is proven to have cooling properties. It helps to reduce the inflammation of the stomach and also aids in digestion.

Things to do

Drink 2-3 glasses of coconut water after each meal.

Also check, Immunity booster winter drinks

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Gut health and Immunity: How it is linked?

November 9, 2022January 3, 2023 | nirkayani

Almost all of the nutrients that we get from foods are absorbed by our gut. Kid’s gut health is vital for their overall well being as it influences many aspects of health. The gut microbiome of a child is built before birth itself. This healthy microbiome not only improves the gut health but also helps to fight against various infections by improving the immunity. Do you know how gut health influences immunity? What is the role of gut microbes and its link with immunity? Let’s unravel the connection between gut health and immunity in this article.

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Gut microbes and its role

There are trillions of microorganisms or bacteria living in the human body. Although the majority of them are beneficial, when unbalanced, they could be dangerous. Gut microbiota is a broad and diverse population of microbes which has a significant impact on human health. Humans’ ability to absorb nutrients depends on the condition of their gut bacteria. Beneficial bacteria residing in our gut are contributing to digestion and overall gut health. In fact, complex compounds in meats and vegetables can be broken down by the body with the assistance of gut microbes. Our body is unable to break down plant cellulose without the help of gut microorganisms. The metabolic processes of gut microorganisms may potentially affect food cravings and satiety.

Also check, PCOS and Gut health connection

linked between gut health and immune system

The capacity of the body to fight against pathogenic infections is referred to as immunity. According to certain studies, the body may encounter microbes before birth. This first encounter of microbes can give rise to acquired immunity which is responsible for immunological memory. After coming into contact with same germs, our immune system picks up the better way to fight with them. This enables a faster and more efficient reaction against pathogens. 70-80% of immune cells are located in the gut. Beneficial gut microbes produce bacteriocins which are antimicrobial compounds capable of eradicating pathogenic bacteria. Additionally, they nourish the lining of the stomach and regulate immunological responses. The growth of the microbiota can be affected by interruptions in these early encounters.

Also check, How gut health affects diabetes?

Tips to improve gut health and immunity

1.EAT FERMENTED FOODS (PROBIOTICS):

Probiotics are live bacteria (naturally occurring in food) that are good for you, your digestion and for your GUT HEALTH! Fermented foods are the most natural source of live bacteria that is Probiotics. There is no recommended daily intake for probiotics, so there is no way to know exactly what quantity is best. Therefore, add as many fermented foods to your daily diet as possible like yogurt, kefir. Other fermented foods such as sauerkraut or kimchi also contains probiotics. Probiotics the best food for healthy gut.

Also check, Role of probiotics for gut health.

2.FEED BACTERIA (PREBIOTICS):

Prebiotics is a source of food for your gut’s healthy bacteria or food maintaining gut health. It does not get fully digested in the body and reaches the large intestine. The good bacteria in the large intestine eat this food and flourishes. Good bacteria multiply and win over the bad bacteria.

Also check, Role of prebiotics

3.HYDRATION:

If you keep yourself hydrated, it has positive effects on the mucosal lining of the intestine, as well as on the balance of good bacteria in the gut. Water intake is as important for gut health as food intake. You can also offer your kids coconut water, buttermilk and other healthy summer drinks to keep them hydrated.

Also check, Right time to introduce water for the baby

4.LIMIT PROCESSED FOOD AND EAT FIBER RICH FOOD:

High consumption of ultra-processed food and low consumption of fiber and vegetables can affect gut health. Most of the processed food contains a lot of sugar, artificial colors, flavours and unhealthy fats which have diverse and less healthy gut flora. On the other hand fiber is fuel for colon cells and helps to keep the digestive tract flowing. Always encourage your child to make healthy food choices.

Also check, What does junk food do to kids’ organs?

5.OUTDOOR ACTIVITY AND EXERCISE:

Outdoor playing and exercise is essential for overall well being and gut health. Regular exercise and physical activities encourages the intestine to speed up a lethargic digestive system and help to get waste moving through the body. Always encourage your kids for daily outdoor activity to maintain a healthy gut.

Also check, Activities to improve logical reasoning

Foods to improve the gut health

A diverse diet, limiting the intake of processed and refined foods, and getting enough dietary fibre are all aspects of a healthy lifestyle which can support gut health and improve immunity. Here are some foods to improve the gut health and immunity:

1.PARTIALLY HYDROLYZED GUAR GUM:

Guar gum is a fiber made from guar bean or Indian cluster bean. It is used as a laxative that normalizes the moisture content of the stool, absorbing excess liquid in diarrhea, and softening the stool in constipation. Undoubtedly, it is one of the best gut-healthy foods. While partially hydrolyzed guar gum is derived from guar gum by the process of enzymatic hydrolysis. PHGG is a water soluble dietary fiber used to regulate gut function. According to the study conducted by NIH, intake of PHGG improves human stool form by regulating intestinal microbiota. It has also been useful in treating Irritable bowel syndrome (IBS) symptoms in both adults and kids.

Benefits of Guar gum

Treating diarrhea/ constipation and IBS symptoms
Lowering cholesterol
Manages high blood pressure
Control diabetes
Weight loss
Enhance Mineral absorption

2. Fructooligosaccharides (FOS):

Also check, Prebiotic foods

3. CITRIC ACID:

Citric acid is the weak organic acid present in the greatest amount in citrus fruits. We all have seen citric acid appear on the label of many products but don’t know exactly what citric acid is for our health. However the primary reason for including this in any packaged foods is for its tangy flavor. But citric acid has many health benefits also:

Citric acid helps to convert food into energy.
It enhances calcium, phosphorus and Magnesium absorption through the gut.
This also prevents calcium crystals or kidney stones from forming.

4. ORANGE EXTRACT:

Also check, Summer drinks for kids that are nutritious

5. STEVIA

Stevia is a kind of herb and one of the Alternatives of sugar made up of the leaves of a stevia plant. It’s extremely sweet and safe in its natural form. It has no carbohydrates, calories or any artificial ingredients and a very low glycemic index, so does not spike your blood sugar level. Stevia in powder or liquid form is easily available.

Also check, Healthy alternatives of sugar

6. PAPAYA:

Also check, Health benefits of fruits

7. LEMON:

Also check, Immune boosting foods

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Gastritis in kids: Causes, symptoms and foods that help

October 18, 2022January 3, 2023 | nirkayani

Does your child have constant tummy aches? Is your child burping all the time? Does your kid feel full and eating less than usual? Does he/ she have frequent stomach upset? If this is the case, your child may be dealing with “Gastritis”. Continue reading to know more about gastritis.

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Feedback from parent

Gastritis

Gastritis is a common condition which occurs due to a variety of reasons. More than half of the people around the globe have gastritis. Our stomach is coated with two protective mucus layers. The outer mucus layer is thin but the inner mucus layer is 50-200 micrometre thick and coated in the inner wall of the stomach. This mucus layer protects the stomach from acid and germs. When this mucus layer gets irritated or inflamed, it will cause damage in the stomach lining which is referred to as “Gastritis”.

Gastritis is mainly caused by a harmful bacteria (bad bacteria) which causes infection in kids. Most of the bacteria in our body are good for our gut which is called as “Beneficial bacteria”(Good bacteria). These good bacteria help in digestion and maintaining the gut health. If we increase the good bacteria through our diet, it will fight with bad bacteria, virus and fungi thereby reducing gastritis.

Also check, Causes of stomach pain in kids

Types of Gastritis

Gastritis can be classified into two types, acute gastritis and chronic gastritis depending on how long the symptoms persist.

1. Acute gastritis

Acute gastritis will suddenly start with intense stomach pain when we have spicy and oily foods or due to bacterial infection or injury. It is also known as Self-limiting which means the illness and pain will be temporary that goes away on its own and doesn’t impair the health in the long run.

2. Chronic gastritis

Chronic gastritis on the other hand starts with dull stomach ache and will cause serious illness in the stomach. It is also known as Non Self-limiting which means the inflammation of the mucus layer will be aggressive and damage to the stomach lining will be permanent.

Also check, Tips and foods for bloating

Causes of Gastritis

Gastritis can be caused due to various reasons. Here are some of the causes of gastritis

1. Bacteria and fungal infection

The main causes of chronic inflammation of the mucous layer of the stomach are bacterial and fungal infection. It will spread through contaminated foods or drinking water. It will also affect people with weak immune system.

Also check, How to increase child’s immunity

2. Food habits

All spicy foods contain a chemical compound called capsaicin. This compound may aggregate the esophageal irritation and also the food remains in the stomach for a long time. Eating spicy, oily, salty, deep-fried and highly acidic foods will increase the severity of gastritis.

Also check, Gut healthy foods

3. Medicines

Some painkillers like ibuprofen or aspirin are often advised to be taken after a meal. Food aids in reducing the inflammation of stomach lining. Taking more antibiotics or painkillers in an empty stomach can damage the mucosa of the stomach leading to gastritis.

4. Stress

Stress and anxiety usually causes excessive contraction of muscles. If the stomach muscles get impacted by stress, it pressurizes the stomach and leads to the increased production of acid. The acid thereby damages the stomach lining and causes gastritis.

Also check, How to handle anxiety in kids

5. Auto-immune

The parietal cells present in the stomach produce the stomach acid. The body’s own immune system mistakenly destroy these cells and causes inflammation of stomach lining thereby leads to chronic gastritis. This will further increase the pH of the stomach which makes it difficult to absorb Vitamin B12 and iron leads to deficiency.

Signs and Symptoms of gastritis

Frequent stomach ache or stomach upset
Burning sensation in the stomach
Constant burping often associated with foul smell
Indigestion
Bloating
Loss of appetite
Feeling of fullness in the stomach
Nausea
Vomiting

Foods that help to reduce gastritis

Following are some foods and herbs that can help to manage the symptoms of gastritis.

1. PARTIALLY HYDROLYSED GUAR GUM

Guar gum is a fibre made from guar bean or Indian cluster bean. Undoubtedly, it is one of the best gut-healthy foods. While partially hydrolyzed guar gum is derived from guar gum by the process of enzymatic hydrolysis. PHGG is a water soluble dietary fibre and it regulates gut function.

When the gastric emptying is slow, it will cause inflammation in the stomach. According to the study conducted by NIH, guar gum helps in increasing the gastric emptying time in patients with severe gastric retention which leads to reduction of inflammation of stomach lining. It has also been useful in treating Ulcer, Irritable bowel syndrome (IBS) symptoms in both adults and kids.

2. Fructo-oligosaccharides (FOS- Prebiotic Fibre)

Fructooligosaccharides (FOS) are composed of short fructose chains. They are a type of carbohydrate called oligosaccharides. FOS occurs naturally in many plants. They are prebiotic fibres that support the growth of healthy bacteria in the digestive tract which in turn stops the spread of Helicobacter pylori. It helps in reducing the symptoms of gastritis.

Also check, Role of prebiotics for gut health

3.Papaya

The papaya fruit contains two enzymes, papain and chymopapain. Papaya is also high in fibre and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract. Papaya is rich in antioxidants like zeaxanthin as well as micronutrients like folate, vitamin A, magnesium, copper,B vitamins, vitamin E, calcium, potassium and vitamin K. The natural enzymes present in papaya help to improve digestion and reduce the inflammation caused by gastritis.

Also check, Health benefits of fruits

4. Turmeric

Due to its antibacterial and antiviral properties turmeric is one of the best foods for gastritis. It inhibits the growth of Helicobacter pylori (bad bacteria) and treats the inflammation of the stomach.

Also check, How to make turmeric and honey balls

5. Garlic

Garlic is a prebiotic, naturally high in inulin, a type of non- digestible carbohydrate that feeds the good bacteria in your gut and prevents disease promoting bacteria from growing at the same time. It alleviates the symptoms of gastritis.

6. Water

If you keep yourself hydrated, it controls the level of acid in gastric juice as well as the balance of good bacteria in the gut. Water intake is as important for the gut as food intake. You can also offer your kids Coconut water which helps to heal the inflammation of the stomach and buttermilk which neutralises stomach acids.

7. Probiotics

Also check, Role of probiotics for healthy gut

8. Giloy

It is a shrub and an essential herb in ayurvedic medicines. Giloy treats wide range of health conditions. It contains important plant compounds like terpenoids, alkaloids, lignans, and steroids. Research shows that these compounds have antimicrobial, anti-inflammatory, antioxidant, and antidiabetic properties which not only helps in boosting immunity, but Giloy stem can also help improve digestion, reduce constipation, acidity, gastritis and bloating. It works well for people with a weak digestive system.

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9. Isabgol (Psyllium husk)

Isabgol is driven from the seeds of plantago ovate. It have probiotic potential, which supports the growth of beneficial bacteria and increases the production of short chain fatty acids, which has positive effects on colonic health. Psyllium is also rich in fiber contents and has the ability to absorb water that means it soaks up water in your gut and makes bowel movement easier. It is a natural remedy for gastritis.

Foods to Avoid

These foods do not cause gastritis but aggravate the symptoms of gastritis.

1. PROCESSED SUGAR AND MEAT

Sugar mixes with saliva which contains beneficial bacteria to cause an acidic environment. It causes inflammation in the body which results in weaker immunity. Greatest source of sugar in the average kid’s diet are sugary snacks and beverages like cookies, cakes, candies, fruit juice, soda, and sports drinks. Everything that the child picks up to eat today has strains of added sugar in some form or the other. Meat is rich in fats and proteins, so it is difficult to digest.

Also check, Foods for providing healthy nutrition

2. SPICY AND SALTY FOODS

Avoid chillies and pepper loaded spicy foods. High-salt foods like pickles will worsen gastritis.

3. FRIED FOODS AND HIGH FAT FOODS

Avoid fried foods, butter, and heavy whipping cream which are rich in fat.

Also check, Natural way of reducing weight

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Health Benefits of Fruits for Kids

July 27, 2022February 16, 2023 | vandana

Do you worry that your kid isn’t eating any fruits? Are they still picky eaters despite your best efforts to get them to eat? Fruits health benefits are endless, but despite knowing this fact, are you unable to feed them? Continue reading for suggestions on how to get kids to eat their fruits.

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Why should kids consume fruits?

Fruit supplies nutrients including vitamins, minerals, dietary fibre, and phytonutrients, which keep your kid healthy and prevent chronic conditions like heart disease, diabetes, stroke, and some types of cancer.

Additionally, children are likely to develop a sweet tooth and seek foods like chocolate, candies, and sugary beverages. So, those who want to indulge in desserts, fruits offer a healthy option.

Also check, 8 Healthy recipes for picky eaters using fruits and veggies

NUTRITIONAL VALUE:

Fruits include no cholesterol, little fat, and few calories. So, they do not compromise your child’s health.
Fruits contain a lot of fibre, which helps your child’s intestinal system stay healthy.
Fruits are great sources of vitamins and minerals. Fruits are a great way to increase your child’s intake of potassium. Bananas, oranges, melons, cantaloupe, and other fruits can be added to your child’s diet.

Also check, 6 healthy fibre rich recipes for kids

FRUITS HEALTH BENEFITS

There are numerous benefits of fruits for health. Some of them include:

Cleansing:

Some fruits, including avocados, blueberries, apples, etc., are particularly good at eliminating toxins from the body and purifying it.

Also check, Apple and banana benefits for kids

Energy:

Natural sugars such as fructose and glucose can be found in fruits. Both of these sugars are concentrated energy sources and can be used as a healthy alternative to processed foods with a high sugar content, such as sweets, colas, and cakes. As a result, obesity can be prevented in children in the long run.

Also check, Preventing obesity: Natural ways to reduce weight

Aids digestion:

Dietary fibre is abundant in whole fruits (with peel). The fruit’s insoluble fibre aids in giving the diet more substance. Additionally, it promotes easy digestive movement. As a result, regular bowel movements are promoted, which prevent constipation.

Also check, Quick fix for weak digestion

Keep gut healthy:

Dietary fibre that can be fermented, such as pectin, inulin, resistant starch, and lignin, are present in whole fruits. The ideal prebiotic support provided by these fermentable fibre helps to improve gut flora and in turn, keeps the gut healthy.

Also check, Role of prebiotic foods for health

Boosts immunity:

Gut microbiota is improved when fruits are regularly consumed in the appropriate proportions. By keeping the immune system strong, a healthy gut flora enhances overall health. Additionally, fruits supply necessary vitamins, minerals, and bioactive chemicals that are also important for sustaining immunity.

Also check, What are probiotic foods for gut health?

Bone health and growth:

Fruit aids in acquiring potassium. Fruits are a great source of essential vitamins, minerals, and antioxidants that may also support bone health.

Also check, Vitamin D, Calcium and kids: Are they building strong bones?

Overall health:

Except for vitamin B12, whole fruits are a good source of almost all vitamins. They are also abundant in bioactive substances such as phenols, flavonoids, and carotenoids as well as minerals. These nutrients contain anti-inflammatory and antioxidant properties that improve overall health.

LIST OF BENEFITS of FRUITS FOR KIDS

TYPE OF FRUIT	FRUITS LIST	BENEFITS
Yellow and orange fruits	Orange, grapefruit, banana,mango, peaches, pineapple, Persimmons,Papaya, starfruit, Nectarines	Rich in beta carotene and good for the eyes of child
Red fruits	Tomato, apple, cranberry, strawberries, watermelon, plums	Sources of powerful antioxidants and vitamins. Good for heart health
Green coloured fruits	Green apple, guava, kiwi, pear, grapes, melon, lime, custard	Rich in calcium. Supports bone health and growth.
Seasonal fruits	Jackfruits, mango, lychee, cherry, pineapple, strawberry.	High in nutritional value because they are fresher and consumed closer to the harvesting period

Also check, Hormones happy fruits list for teens and kids

HOW TO ENCOURAGE CHILDREN TO EAT FRUITS?

Make the produce easily accessible. Keep clean apples, bananas, and other fruit readily available. Everything you give your child should be presented elegantly because appearance is crucial.
Prepare more desserts with fruits in them. In your three meals, try to incorporate some fruits . Increase the amount of fruits you use in meals by being more creative.
Let your child choose his favourite fruits when you take him to fruit shops. Give the whole fruit instead of the fruit juice. Rather than unhealthy snacks, give your child fruit. Create a little fruit garden because children will enjoy eating what they have grown.
Put a variety of hues on your child’s plate to make eating fruits enjoyable. Take your kids along while you prepare different meals.
Whenever your child tries to consume a new fruit , praise him for his efforts so that they tend to eat more.

DAILY FRUIT CHART FOR KIDS

Age/Gender	Serving size (in cups)
2-3 years	1
4-8 years	1.5
9-13 years	1.5
14-18 year boys	2
14-18 year girls	1.5

Fruit chart for kids

Check Healthy Recipes with Fruits for kids

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A Healthy Diet Plan for Autism

July 23, 2022December 5, 2022 | Srilekha

Are you finding it difficult to feed a proper and nutritious diet to your autistic kid? Is he/ she so fuzzy and picky during meal times? A nutritious diet is really important for the growth and development of the kids both physically and mentally. This becomes crucial when it comes to kids with autism as they have many digestive problems and other problems. So, understanding that they need different nutrient requirements, forms the first step in building a healthy diet plan for them.

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Autistic Spectrum Disorder:

ASD or Autistic Spectrum Disorder is a broad term that is characterised by kids having difficulties with social skills, repetitive activities, speech, and nonverbal communication. Inadequate nutrition is more prevalent in kids with autism. Having a nutritious and healthy diet plan is very much crucial for growth and brain development. Autism frequently coexists with sensory sensitivities, physical conditions including gastrointestinal (GI) diseases, seizures, or sleep disorders, as well as psychological difficulties like anxiety, depression, and attention deficits.

Also, check Autism and Sensory Sensitivity

Nutrient Requirements of Autistic kids

It is very important to know the nutrient requirement of autistic kids to have a healthy diet plan. The dietary needs of kids with autism spectrum disorder are met and associated complications are decreased by consuming foods high in vitamins B6, C, D, magnesium, and other nutrients. The following is the list of nutrients and some food examples than might help to build a healthy diet plan.

Also check, Top 10 Brain development foods for children

probiotics:

Children with autism frequently experience digestive issues. Since probiotics contain beneficial bacteria that influence gut microbiota, including them in the diet can help with these issues. Regular consumption of probiotics will assist the child to pass stool easily. Some examples of probiotics include fermented foods (idli, dosa, dhokla), buttermilk etc.

Also, Check this Probiotic rich Digest veggies and Dal powder – Buy Now

magnesium and vitamin B6:

It is found that foods high in magnesium and vitamin B6 help to improve speech and language in kids with ASD. Some of the foods that are rich in vitamin B6 are fish, peanuts, soybeans, oats, and bananas. Almonds, spinach, cashews, pumpkin seeds, black beans, dark chocolate (60–69%), bread, potato, and brown rice are all promising sources of magnesium.

Also check, Weight gain diet plan for kids

zinc and vitamin C:

Mothers who are low in zinc and vitamin C have been linked to an increased risk of autism in the foetus. Furthermore, if the autistic child lacks these two nutrients in their diet then they may experience worsening symptoms. Certain foods that are rich in zinc and Vitamin C are oranges, lemons, seeds (pumpkin seeds, almonds, sunflower seeds), papayas, broccoli, eggs, and legumes.

Vitamin D and Omega- 3 fatty acid:

There is a strong link between a healthy diet plan and autism. It was suggested that a diet rich in vitamin D, PUFA (Omega- 3 fatty acid) and DHA have the potential to significantly improve the symptoms of autism spectrum disorder as per a study in the journal Trials. Some foods rich in these nutrients are walnuts, seeds (chia seeds, flaxseeds), soybeans, and fatty fishes like salmon, mackerel and cod liver oil.

Also, check 7 Brain Boosting foods for kids

A healthy diet plan for autistic children:

				Monday
Breakfast (8:00-8:30 am)				Millet dosa and onion with mint chutney
Mid-Meal (11:00-11:30 am)				Fruit salad, almond/soy milk
Lunch (1:30-2:00 pm)				Roti, Rice, dal, ash gourd curry
Evening (4:00-4:30 pm)				Orange/ lemon/pineapple juice
Dinner (8:00-8:30 pm)				Sabudana khichdi/upma

				Tuesday
Breakfast (8:00-8:30 am)				Brown bread,peanut butter, almond milk
Mid-Meal (11:00-11:30 am)				Tender coconut water/ fruit juice
Lunch (1:30-2:00 pm)				Roti, Brown rice, Spinach curry/ potato curry
Evening (4:00-4:30 pm)				Vegetable sandwich
Dinner (8:00-8:30 pm)				Dosa with chutney

				Wednesday
Breakfast (8:00-8:30 am)				Idli and tomato chutney
Mid-Meal (11:00-11:30 am)				Carrot juice/orange juice
Lunch (1:30-2:00 pm)				Roti, Rice, Rajma curry/ vegetable curry
Evening (4:00-4:30 pm)				Boiled peanuts/ roasted peanut /lentils
Dinner (8:00-8:30 pm)				Fruit salad, vegetable rice/ pulao

				Thursday
Breakfast (8:00-8:30 am)				Pongal and sambar
Mid-Meal (11:00-11:30 am)				Nuts and seeds/ Buttermilk
Lunch (1:30-2:00 pm)				Roti, Rice, Tomato rasam, Dal
Evening (4:00-4:30 pm)				Millet Muffins
Dinner (8:00-8:30 pm)				Millet idli/dosa with sambar/chutney

				Friday
Breakfast (8:00-8:30 am)				Idli with sambhar
Mid-Meal (11:00-11:30 am)				Coconut laddu / ragi laddu
Lunch (1:30-2:00 pm)				Roti, Mushroom gravy and rice
Evening (4:00-4:30 pm)				Ragi laddu/peanut bars
Dinner (8:00-8:30 pm)				Jowar roti/ any millet roti/buttermilk

				Saturday
Breakfast (8:00-8:30 am)				Moong dal khichdi
Mid-Meal (11:00-11:30 am)				Fruit juice/coconut/almond /soy milk
Lunch (1:30-2:00 pm)				Roti, Brown rice, Spinach gravy, dal
Evening (4:00-4:30 pm)				Oats and banana with honey
Dinner (8:00-8:30 pm)				Poha

				Sunday
Breakfast (8:00-8:30 am)				Besan cheela
Mid-Meal (11:00-11:30 am)				Vegetable salad with some broccoli
Lunch (1:30-2:00 pm)				Roti, Steamed rice, Vegetable curry
Evening (4:00-4:30 pm)				Strawberry/watermelon/banana shake
Dinner (8:00-8:30 pm)				Dhokla

To know more healthy food recipes – Check here

Foods to be avoided and alternative suggestions:

1. Dairy:

Casein, is one of the major proteins found in any dairy product. Casein upon reaction with stomach acid creates an exorphin. Exorphins can cause a variety of problems, including brain fog, fuzziness, difficulty concentrating, and numbness to pain, when they bind to the opioid receptor sites.

Dairy alternatives: Plant-based or nut milk like almond milk, soy milk, cashew milk can be used.

2. Gluten:

It is a protein found in many kinds of cereal like wheat, barley, and rye. These gluten proteins when consumed can aggravate inflammation as the body starts producing antibodies against gluten that may cause an inflammatory reaction in the brain.

Gluten alternatives: Gluten-free products like millets, rice lentils and pulses can be used.

3. Sugar:

Cutting back on sugar and refined carbohydrates while increasing lean protein will greatly enhance judgement and focus while reducing impulsivity.

Sugar Alternatives: Jaggery or brown sugar can be used. Try including probiotic products in diet as it helps in digestion issues.

Also, check Healthy sugar alternatives for kids

4. Artificial Ingredients:

Preservatives, dyes and artificial colours, artificial flavourings, and artificial sweeteners should all be avoided.

Also, check Harmful side effects of Food Preservatives

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