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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7 Proven Gut Healthy Foods

January 20, 2022January 12, 2023 | Divya shukla

The stomach and small intestine are the primary sites for nutrient digestion and absorption. Gut plays an important role in keeping kids healthy, both physically and mentally. Kids’ gut health is vital for their overall well being as it influences many aspects of health including metabolism, immune system, nervous system and digestive tract. As a result, keeping a healthy gut is essential for optimal nutrient absorption and synthesis. So feeding gut healthy foods to kids is very important. Child gets his/ her gut microbiome (living bacteria in gut) at the time of birth and it is set up in early childhood. Children’s microbiome (living bacteria in the gut) remains flexible before the age of four or five. This is a good time to build a strong and healthy gut among them with the help of some gut healthy foods

The key nutrients absorbed in the gut are iron, protein, carbohydrates and fat. All these nutrients are essential for a kid’s overall growth and development. Most of the bacterias in our body are good for us. A healthy gut contains healthy bacteria that not only helps in proper digestion, but also fight with infectious disease causing bacteria, virus and fungi (bad bacteria). Kids’ gut health says a lot about their internal health. If you want to set your child up for a lifetime of good health, it is essential to flourish kids’ gut health with healthy bacteria. According to a study, having good bacteria in the gut can improve immune system, hormones, depression and provide several other health benefits like healing, weight gain for kids. so always feed gut healthy foods to kids

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Signs of an unhealthy Gut

Here are some common problems that may occur due to unhealthy gut:

If your child has symptoms such as gas bloating, diarrhea, constipation, heartburn and stomach ache, these can be a sign of an unhealthy gut
Imbalance of gut bacteria can cause skin issues in both kids and adults. Skin conditions like eczema and dryness may occur due to an unhealthy gut. (Home remedies to solve allergy in kids)
An unhealthy gut can also affect your sleep and leave you feeling tired during the entire day.
70-80% of immune cells are located in the gut (large intestine). If the gut health is not good it can impact the immunity of the person to a great extent.

Foods to avoid

Refined sugar: Sugar causes inflammation in the body which results in weaker immunity. Sugar damages the protein in our body, resulting in ageing of organs, which further compromises immunity, growth and functioning. 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.

Preservatives: Most of the packaged food companies are adding artificial preservatives to delay spoilage and contamination in foods. artificial preservatives such as nitrates, benzoates, sulfites, sorbates, parabens, formaldehyde, BHT, BHA and several others can cause serious health hazards such as hypersensitivity, allergy, asthma, hyperactivity, neurological damage.

Refined oil: The high temperature involved in the refining process removes all the natural and beneficial substances from the oil, which is not good for gut health as well as respiratory health and ultimately affects your immunity.

7 proven gut healthy foods

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 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.

SCIENTIFICALLY PROVEN STUDIES CONDUCTED BY NIH

Benefits of partially hydrolyzed guar gum for gut health.

Potential benefits of FOS.

Benefits of citrus fruits for gut.

Papaya for digestive disorder.

worried about the safety?

FOS or Fructooligosaccharide is a prebiotic fiber that is not digested in the Gastrointestinal (GI) tract and is used as a energy source by the gut bacteria. However, according to this study, FOS is both safe and beneficial to infants in terms of constipation and stool frequency.

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Recipe of Soya Chilli Paneer

November 22, 2021January 28, 2023 | Rupali

Recipe of soya chilli paneer with hidden herbs and nuts

Kids love to eat snacks. This recipe for soya chilli paneer helps to add nutrition to their favourite foods in a convenient way. Kid’s Nutrition is very important nowadays and preparing healthy food recipes for a child is not an easy task. Iyurved is happy to share lots of children’s food recipe ideas which are not only innovative but also very tasty. The recipes shared here are Kids approved!

Let’s try to make every healthy food recipe for a child more tasty and nutritious with (hidden) veggies, herbs and nuts. Check this recipe for soya chilli paneer for kids.

Ingredients

1 cup soya chunks
Paneer/cottage cheese
1 onion
Small capsicum
11/2 tbsp chilli sauce
1 tbsp soy sauce
Grated ginger garlic
1 tbsp corn flour
1 tbsp oil
Salt to taste
2 tbsp Iyurved daily nutrition weight savoury spread (order here)

Procedure

Soak soya chunks for 2 hours. Mix corn flour in water . Put squeezed soy chunks and paneer slices in it. Shallow fry them and keep aside. Heat oil in skillet. Put ginger garlic. Add onions and capsicum. Stir them for 2-3 minutes. Put chilli sauce, soy sauce, salt and Iyurved daily nutrition weight savoury spread (order here). Mix well. Add soy and paneer to it and again give it a good mix. Tangy and healthy soy chilli paneer is ready.

Benefits OF ADDING DAILY NUTRITION weight SAVOURY SPREAD:

Improves muscle strength and body weight with high protein (6g protein in 1 serving)
Boosts brain due to high omega-3 and natural brain herbs
Builds immunity due to presence of antioxidants and proven immunity herbs
Increases breast milk supply for lactating moms also provides folic acid for baby development

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Some parents have been kind enough to share their journey with us. Let’s hear them to closely understand the benefits of Ayurvedic spreads by Iyurved.

Check here to know how Spurthi helped her child gain healthy weight.

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11 proven foods for proper digestion

October 20, 2021March 7, 2022 | Divya shukla

Eat right and digest well! What we eat determines how well our digestion works. Digestion is amongst the most common concerns in kids today. Child’s gut is responsible for the child’s overall health. It is connected to the child’s immune system, mood, mental health and body functioning. Most of the diseases emerge in the gut, which is a component of a child’s digestive system. Digestive tract is responsible for absorbing nutrients and eliminating waste. Food plays an important role in digestion. Probiotics, prebiotics and fiber rich food for good digestion should be included in diet from beginning.

Digestion means breaking down food into nutrients, which is further used by the body for energy, growth and cell repair. If you want to set your child up for a lifetime of good health, it is essential to flourish the child’s digestive system with healthy bacteria. Symptoms of digestive problems include diarrhea, vomiting, stomach pain, bloating, gas and constipation. All of them negatively affects your child’s growth and development.

Fiber

Digestive issues are primarily due to the food choices and not taking fiber rich food. Most of the meals nowadays comprises easy-to-consume options. Mostly include plain roti, yellow dal, potato, bread, white rice, pasta, cake, soup, noodles, cookies. While these food choices don’t lack nutrition entirely (if made at home). But they do miss out on an essential macronutrient- Fiber. Fiber is the non-digestible carbohydrate. It is responsible for keeping our digestion healthy and regular. Lack of fiber rich food in diet may cause constipation, which is a nutrient deficient disease. The usual cycle of digestion is between 1 to 1.5 days. However, with the current food choices, this time has become 4 days. So even though your child may be regular, he might still be 4 days late (constipated).

Preventive measures to improve the digestive system of kids:

Introducing small meals
Chewing food slowly and carefully
Fiber rich seasonal fruits and vegetables
Intake of plenty of water to cleanse child’s digestive system
Enough sleep helps to rejuvenate the child’s digestive system
Reduced processed foods

Foods for proper digestion

1. Tapioca starch:

Tapioca is a delicious starch extract derived from the cassava plant. High in dietary fiber tapioca is great food for digestion and constipation. Fiber bulks up the stool, which may help move it through the digestive tract, thereby eliminating constipation, bloating, and intestinal pain. It is also rich in protein, calcium iron and vitamin K, all of these support the overall growth of kids.

2. Sweet potato:

The high fiber content of this food helps in preventing constipation and promotes a well-functioning digestive tract. According to a study, dietary fiber found in sweet potatoes such as cellulose, lignin and pectin helps in maintaining gut health and improves digestion. It also contains vitamin A, vitamin C and vitamin E, potassium, magnesium and calcium that helps in the overall health of your baby. (Easy sweet potato fries recipe)

3. Black urad:

Urad dal is usually called black dal when whole and white when it is skinned and split. It is great in taste and in nutritional content. Urad dal is one of the best options to improve your digestion. It is Rechana (laxative) in nature. Consuming Urad dal helps to add bulk to stool and its high fiber content improves bowel movement. Altogether, it helps control constipation. Also, it is a great source of protein too.

4. Giloy:

It is a shrub and an essential herb in ayurvedic medicines. Giloy is used to treat a 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, gas and bloating. It works well for people with a weak digestive system.

5. Shallaki:

Also known as Boswellia serrate, this Ayurvedic herb is used for the treatment of inflammatory diseases, including those affecting the gastrointestinal tract (e.g. diarrhoea, dysentery, and inflammatory bowel disease).Shallaki is also rich in carbohydrates and calcium, thus helps in bone growth and improves appetite.

6. Sendha namak ( rock salt):

In traditional Ayurvedic practices, rock salt is used as a home remedy for various digestive ailments, including stomach worms, heartburn, bloating, constipation, stomach pain, and vomiting. It can be used as a natural substitute for laxatives. It’s simply added to dishes in place of table salt and due to the beneficial minerals which are possessed by Rock salt it helps in proper digestion.

7. Raw banana:

Just with the addition of raw banana, a child can meet the daily fiber requirement considerably. It is a fiber rich food with around 60% fiber, which is a god-sent solution to improper digestion. (Some more foods rich in fibre). It is also extremely high in Vitamin B6, which keeps haemoglobin high, gives ample energy and helps kids fight weakness, fatigue and crankiness.

8. Green tea extract:

Green tea contains polyphenols and it help to improve your body’s digestive process. Studies on green tea extracts have demonstrated similar benefits to those associated with drinking it as a tea. Green tea extract has high antioxidant content, which helps improve health and body composition.

9. 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 are a good source of soluble, dietary fiber and also have been shown to reduce, or eliminate constipation.

10. Greens:

Curry leaves are famous food for digestion and stimulate digestive enzymes. The laxative properties of curry leaves also help in regulating the bowel movement and help in treating issues like gas and diarrhea.

Arbi or taro leaves is a green leafy vegetable that’s high in potassium, folate, fiber and vitamins C and A. Taro root also contains plenty of fiber and resistant starch. Hence, it is beneficial for gut health and supports a healthy digestive system.

11. Bacillus coagulans:

Bacillus coagulans is a type of good bacteria (probiotics). It is used similarly to lactobacillus and other probiotics as “beneficial” bacteria. People take Bacillus coagulans for irritable bowel syndrome (IBS), diarrhea, gas, airway infections, and also for many other conditions.

SCIENTIFIC RESEARCH ON INGREDIENTS FOR PROPER DIGESTION:

How shallaki helps in digestion Read here

check the role of Bacillus coagulans in digestion Read here

Foods to avoid

Processed food:

High consumption of ultra-processed food and low consumption of fiber and vegetables results in an unhealthy gut. However, most of 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. (What does junk food do to kids’ organs?)

Preservatives:

Preservatives are linked with many health issues like gut health and inflammatory bowel disorders. Most of the packaged food companies are adding artificial preservatives to delay spoilage and contamination in foods. Artificial preservatives such as nitrates, benzoates, sulfites, sorbates, parabens, formaldehyde, BHT, BHA and several others can cause serious digestive issues.

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Recipe of chickpea hummus

September 21, 2021September 25, 2021 | Rupali

Recipe of chickpea hummus with hidden herbs and nuts

Kids love to eat spreads. This recipe of chickpea hummus helps to add nutrition to their favourite foods in a convenient way. Kid’s Nutrition is very important nowadays and preparing healthy food recipes for a child is not an easy task. Iyurved is happy to share lots of children’s food recipe ideas which are not only innovative but also very tasty. The recipes shared here are Kids approved!

Let’s try to make every healthy food recipe for a child more tasty and nutritious with (hidden) veggies, herbs and nuts. Try this recipe of chickpea hummus for babies, toddlers and kids.

Ingredients

1 cup soaked and boiled chickpeas
1 large garlic clove
4 tbsp Iyurved’s 5 herbs and 7 nuts savoury spread (order here)
2 tbsp Lemon juice
1 tsp roasted jeera/ cumin powder
Salt as per taste
1 tbsp Tahini (optional)

Procedure

Combine ingredients in a food processor or blender and mix until smooth. Serve with roti, wrap, bread, crackers, pasta or pizza sauce or raw vegetables.

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Soaking and Sprouting of seeds: 8 Proven Benefits

June 26, 2021January 28, 2023 | Divya shukla

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Soaking

In traditional diets of our ancestors, soaking and sprouting of seeds was key to preparing food. Dal, rice, beans, nuts, seeds and other whole grains contain phytic acid. Soaking for a few hours before you cook helps to break down the phytic acid which makes it easy for the body to absorb all the nutrients and also digest the food better. Study shows that our grains contain arsenic, a compound found in earth‘s crust. By soaking the grain prior to cooking, the arsenic level can come down by 25-30%. Soaking grains also release compounds called lower order inositols – specifically myo- and d-chiro-inositol. And these compounds help support blood sugar regulation, metabolic and hormonal health (PCOS).Soaking of rice and dal can be done up till 4 hours. ( why eating lentils is important?) For oats and most nuts, soaking overnight is good.

Soaking in different culture

Traditionally In India, rice and lentils are fermented for at least two days before they are prepared as idli and dosas, or flour is fermented to make Bhatura; Africans soak corn overnight before adding it to soups and ferment corn for days to prepare a traditional dish; Welsh prepared similar dish by soaking oats overnight. Latin Americans ferment rice for long before cooking; Ethiopians make their distinctive bread by fermenting a grain called teff for several days; (Recipe of teff bread) Mexican corn cakes are fermented for two weeks in banana leaves; Americans and Europeans used fermented starter to Bake bread, cookies and cake. The Chinese were the first people to carry moong dal (mung bean) and sprout for consumption as they sailed on voyages overseas.

Sprouting of seeds

Sprouting involves soaking seeds, draining water and leaving them until they germinate. This germination process usually begins with the seeds being soaked for several hours. The soaked seeds are then exposed to the right combination of temperature and moisture, and allowed to grow for two to seven days. The end product is sprout. During sprouting, the seed releases enzymes that lays the nutritional foundation for it to become a plant. So, just when the seed sprouts and is sufficiently loaded with nutrients and enzymes, we consume it. These enzymes also help in our digestion process.

Soaking and sprouting of seeds are gaining popularity because of their highly concentrated nutritional benefits. Sprouts are low in calories and rich in fiber, enzymes, protein and other micronutrients. Following are some health benefits, after knowing them you wouldn’t stop yourself from adding sprouts to your daily diet.

Health benefits of Soaking and Sprouting:

Here are some benefits of soaking and sprouting:

Improves nutrient contents:

Almost all the whole grains, nuts and legumes are high in fiber, B vitamins, iron, zinc and magnesium and protein. Studies show that sprouting may increase these nutrient contents even more.

Helps in digestion:

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 detoxification of the colon. (How to improve gut health?)

Break down anti nutrient contents:

Anti nutrients are compounds that reduce the absorption of certain nutrients within your body. Enzymes created during sprouting also break down the phytic acid present in some seeds. Phytic acid is also called ‘anti-nutrient’ because it makes it difficult for humans to absorb certain vitamins and minerals from food sources. By sprouting, the phytic acid of the seed breaks down and it becomes easier for humans to absorb more vitamins and minerals from the sprouted seed.

Aids in weight loss:

Sprouts are one of the best foods if you are looking for some weight loss. They are high in nutrients with very low calories. Sprouts contain a high amount of fiber that keeps you full for a long period of time. It also reduces the release of ghrelin, a hunger hormone, that tells our brain to eat more. (How to tackle obesity?)

Boost your immunity:

Consuming sprouts allow the body to absorb all the vital nutrients and antioxidants that protect and boost the immunity system. Sprouting process promotes the level of vitamin C and other antioxidants that make it easy for white blood cells to fight off infections and free radicals and hence builds strong immunity. (What are some more foods that boost immunity?)

Improves heart health:

Some sprouts contain omega 3 fatty acids which helps to control the cholesterol level in the body. The presence of potassium in sprouted grains helps reduce blood pressure level, which also reduces the risk of any cardiac problem.

Improves Eyesight:

Because of the presence of Vitamin A in sprouts, they help in improving eye health. Also the high antioxidants properties of sprouts protects the eye cells from free radicals. (What are common Eye concerns and foods to improve eye health?)

Good for skin and hairs:

Sprouts prevent premature ageing. The antioxidants present in the sprouts help combat cell damage due to free radicals that can cause premature ageing. Sprouts contains many components that helps hairs to grow healthy like: selenium in sprouts fights dandruff , zinc promotes production of sebum in the scalp, vitamin A stimulates hair follicles and help them to grow thicker and longer and presence of biotin helps in overall hair health. (Some foods for skin and hair)

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Healthy Foods to increase weight of kids

May 25, 2021February 1, 2023 | Divya shukla

“Chubby cheeks, dimpled chin”, everybody must have heard this rhyme, and it’s essence is that chubby babies are everyone’s favorite. Healthy weight gain in children is one of the biggest challenges for every mother and what are some healthy foods to increase weight. However, during the ongoing pandemic around the globe parents are worried about obesity due to lack of physical activities in kids. But still there are many parents looking for tips on weight gain for their kids or baby food for weight gain.

Gaining weight or gaining healthy weight are two different aspects. In today’s era kids are more prone to processed and refined foods which are easily available. But they don’t have any nutritional purpose other than just adding unhealthy empty calories to their body. If your baby is thriving properly, is active, happy and doesn’t fall sick frequently, there should not be a cause of concern. However, it is also important to keep a check on your baby’s weight to height ratio at regular intervals, as he/she may suffer from development delays because of being underweight for a long period of time. In that case it becomes imperative to work on their weight with a diet that is nutritionally rich and well balanced. If your baby is not gaining weight according to their age or their weight to height ratio is not ok, look for the reasons for that.

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Feedback from parents

Reasons for not gaining weight:

Not consuming enough calories
Poor appetite
Food intolerance and food allergies
Poor eating habits and eating disorder
Metabolic disorder
Genetic issues
Recurring infection
Premature birth. Kids who are born premature tend to have poor weight gain
Health issues like chronic diarrhea, liver diseases, gastroesophageal reflux, can affect weight gain in kids
Sometimes few medications also lead to loss of appetite resulting in poor weight gain

Tips for healthy weight gain:

Physical activity: Encourage your child for physical activities. Indulge them in some sports like swimming, cycling and running which can help to increase their appetite.

Balanced diet: Focus on a healthy, well balanced, nutritious diet instead of just thinking about weight gain. food for kids to gain weight should be nutrients-rich, energy-dense with adequate amounts of protein and carbohydrates. It should include foods from all food groups. Some fruits and vegetables have more calories than you might have thought of.

Small meals: Try to give 4 to 5 small meals, despite feeding 3 bigger meals. Also add 2 to 3 healthy snacks which may include fruits, nuts and seeds. They are the best baby food for weight gain. These in-between healthy snacks can help your kid to take in more calories than by eating three bigger meals.

Not skipping meals: Don’t allow kids to skip meals, or at least encourage them to eat something instead of skipping a meal.

Avoid processed food: Processed and packaged foods often contain added sugar, Salt, unhealthy fats and lose their original nutrients during the food manufacturing process. Discourage your kids for these easily available foods. They won’t favour a child’s health in any positive manner. (How does fast-food impact bones?)

Limited drinks: Hydration is important for kids. But drinking liquid just before or during meals can affect your kid’s appetite and make them eat less. Studies have shown that drinking water prior to meals can reduce calories intake. (Impact of sugar on the body?)

Proper sleep: Proper sleep is utmost important for kids in their overall development. A decent night sleep can make a positive impact on your child’s entire day and on their appetite also. (Link between sleep and brain)

This is a reference Weight and Height Chart for Indian Boys and Girls upto 5 years of age.

*Weight in Kg and Height in cm.

*Weight in Kg and Height in cm

Foods to increase weight:

Is the food you are feeding to your baby providing the right amount of nutrition or helping in healthy weight gain? Apart from giving a balanced diet it is also important to ensure that your little one is getting a sufficient dose of calories for healthy weight gain. Here is the list of foods to increase weight of kids or gain healthy weight.

Ghee:

Ghee is a form of clarified butter that originated in ancient India. It’s rich in antioxidants, vitamin A and omega 3 fatty acid, which helps in healthy weight gain among kids, aids in brain development, great for metabolism and keeps the tummy troubles like gas and constipation away. Lactose intolerance babies can also safely consume ghee as the clarification process removes milk solids and decreases the lactose content of ghee. You can start giving a spoonful of ghee to babies as soon as they start weaning off breast milk. Ghee is considered as one of the best foods to increase weight for babies. (How to make medicinal ghee at home?)

Paneer(cottage cheese):

It is a form of Indian cottage cheese, high in protein, phosphorus, calcium and selenium. The fat present in paneer provides the essential nourishment that is required for a kid’s healthy development. It also has a good amount of vitamin A which aids in night vision and provides healthy skin. 20 gram of paneer has 90 calories hence it helps underweight kids to gain weight. It is one of the best weight gain foods for kids. (How to make whey protein at home?)

Full fat yogurt:

Yogurt being high in calcium and protein aids in building strong bones, which leads to weight gain. It also helps in digestion as it has good bacteria (probiotics). Adding curd rice to your kid’s diet which has 179 calories in just ½ cup, can help them to gain healthy weight. (Easy and tasty probiotic recipe)

Sweet potato:

It is not only the perfect first food for babies but also one of the best baby foods to increase weight. Sweet potato provides a good dose of calories as per 100gm it contains 86 calories. It is also loaded with calcium and iron, both of which are vital for an overall kid’s growth. Sweet potatoes are low in saturated fats and high in dietary fiber, magnesium, potassium, vitamin A, B6 and C. It has antioxidants like catalase, zinc superoxide, which prevent inflammation and help to increase weight. All these nutrients make it one among the best weight gain foods for kids.

Peanut butter:

Peanut butter is a rich source of unsaturated fats, protein, B vitamins, iron, folic acid and fiber. It is an excellent food for weight gain as it has 62 calories per tablespoon. Add peanut butter to kids meal either by spreading on bread or on wraps. Many kids like peanut butter with apples too. (30 reasons why peanut help kids?)

Ragi (Finger millet):

Ragi is loaded with protein, calcium, fiber, vitamin B2, vitamin B6 and it is the food for kids to gain weight. With around 130 calories per ½ cup, it also strengthens the bones, teeth and aids digestion. Ragi can be given as ragi porridge, kheer or in the form of flat bread. (How does whole grains manage menstruation pain?)

Pulses:

All pulses are high in calories and considered as baby food for weight gain. They are rich in protein, calcium, iron, dietary fiber, magnesium and potassium which plays an important role in the overall development of kids. Moong dal (mung bean) and urad dal (black gram) are the best options, if you are looking for weight gain foods for kids. Urad dal contains fatty acids that help in brain development too. According to ayurveda, urad dal can help to gain weight because of its Guru (heavy) and Balya nature. (Ayurvedic herbs for kids body, brain, bones and immunity)

Almonds:

Almonds are powerhouse of nutrients like vitamin A and vitamin E, protein, calcium, magnesium, fiber, phosphorus and fatty acids. High fiber content of almonds aids in digestion. Almonds have 170 calories in one ounce (30 gram), which makes it one of the best healthy weight gain foods for kids. Almonds can be consumed in many ways by Kids. Roasting almonds and dipping them in chocolate makes a great snack for kids to eat any time during the day. Almonds can also be made into a butter for spreading on bread or grind into a flour to be used to make cookies or added to cake batter. Roasted almond powder can also be added to porridge. Roasting Almonds does not impact the nutritional value of the nut. (6 reasons why kids should eat almonds everyday).

know some more weight gain foods for kids.

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Some Easy Probiotics in foods

May 18, 2021November 23, 2022 | Vandita

Probiotics in foods are live bacteria (naturally occurring in food) that are good for you…your Digestion…your GUT! . Whenever you get an infection, it is a sign that bad bacteria are affecting your system out of balance. At this point of time good bacteria helps in eliminating those bad ones and maintaining the balance of good bacteria again. Probiotics are the best way to flourish good bacteria in your body

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Food habits, Lifestyle, Antibiotics, all together impact the Gut health of your body. When you lose “good”bacteria in your body, for example after you take antibiotics, probiotics can help replace them.

GHEE <>YOGURT <> DARK CHOCOLATE <> CHEESE <> KEFIR <> ACV
All these food products have bacterias in them that helps our digestion, immunity, and also increase the presence of more good bacterias in the Gut. It is advisable to go pro-biotic heavy especially after falling sick or taking medicines. Good bacterias lost during infection or otherwise can be recovered by eating food rich in prebiotic and probiotics.

Fermented foods are the most natural source of live bacterias- 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.

What is a Pro-biotic?

Kefir is a fermented milk drink similar to a thin yogurt that is made from kefir grains, which are high in bacterias. 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 rather a tasty one. You can also load it up with nuts, seeds and berries to make a shake high in antioxidant, probiotics and prebiotics.

Yogurt has much lower bacterias (less than 5) as compared to Kefir (over 50).

Ingredients: Kefir, Blueberry, Blackberry, Raspberry, Cherry, Goji Berry, Currant berry, Chia, Flax, Sunflower and Pumpkin seeds, Frozen mango, Soy milk

Try Sunflower seeds for that awesome skin!

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5 Ways and food for healthy gut of your child

May 16, 2021January 7, 2023 | Rupali

Almost all of the nutrients that we get from foods are absorbed by our gut. It plays an important role in keeping kids healthy, both physically and mentally. Kids gut health is vital for their overall well being as it influences many aspects of health including metabolism, immune system, nervous system and digestive tract. so feeding food for healthy gut of kids is very important. Child gets his/ her gut microbiome (living bacteria in gut) at the time of birth and it is set up in early childhood. Children’s microbiome (living bacteria in gut) remains flexible before the age of four or five. This is a good time to build a strong and healthy gut among them.

The key nutrients absorbed in the gut are iron, protein, carbohydrates and fat. All these nutrients are essential for kid’s overall growth and development. Most of the bacterias in our body are good for us. A healthy gut contains healthy bacteria that not only helps in proper digestion, but also fight with infectious disease causing bacteria, virus and fungi (bad bacteria). Kids gut health says a lot about their internal health. If you want to set your child up for a lifetime of good health, it is essential to flourish kids gut health with healthy bacteria. According to a study, having good bacteria in the gut can improve immune system, hormones, depression and provide several other health benefits like healing, weight gain for kids.

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Signs of an unhealthy Gut

There are many factors that affect kids gut health such as eating too much processed and high sugar food, stress, too little sleep and taking excessive antibiotics. All of these lead to damage to kids gut health which results in many health issues. Here are some common problems that may occur due to unhealthy gut:

Stomach discomfort:

If your child has symptoms such as gas bloating, diarrhea, constipation, heartburn and stomach ache, these can be a sign of an unhealthy gut and it is due to the bacteria living inside gut, intestines, stomach, and colon. These bacteria are called microbiome and symptoms of stomach discomfort occur when the balance of bacteria is not right.

Also check, How to know if the digestive system needs help?

Craving for sugar:

It has been studied that gut bacteria releases special proteins that are similar to hunger regulating hormones (leptin and ghrelin) which affect both your kids food craving and mood. When you take a high sugar diet, the amount of good bacteria in your gut decreases and this imbalance can cause more craving for sugary food, which results in further damage to your kids gut health.

Also check, How does sugar and sugary foods can harm the bones of the child?

Skin irritation:

Gut health plays a vital role in keeping your skin clear and healthy. The bacteria in the gut influence the balance of skin bacteria. Imbalance of gut bacteria can cause skin issues in both kids and adults. Skin condition like eczema and dryness may occur due to unhealthy gut.

Also check, Home remedies to solve allergy in kids

Sleep:

An unhealthy gut can also affect your sleep and leave you feeling tired during the entire day. Almost all of the body’s serotonin (a happy hormone that affects sleep) is produced in the gut. So if the gut is imbalanced, it may lead to sleep deprivation.

Also check, Foods that can help with sleep

Immunity:

70-80% of immune cells are located in the gut (large intestine). This is also home to 100 trillion bacteria (gut microorganisms). There is enough research linking gut bacteria to immunity. The shift in lifestyle, rising pollution, use of antibiotics, and processed food consumption has all together impacted the quality of bacteria in our gut. This has contributed to compromised immunity in kids and adults.

Also check, Foods to increase immunity in kids

5 ways to boost kids Gut Health

Eat fermented foods (probiotics):

Probiotics are live bacteria (naturally occurring in food) that are good for you, your digestion and for your GUT!. 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. They can also be found in other fermented foods such as sauerkraut or kimchi. Probiotics the best food for healthy gut.

Also check, Easy probiotics for kids

Feed bacteria (prebiotics):

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

Also check,Recipe of probiotic food

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 the gut as food intake. You can also offer your kids coconut water, buttermilk and other healthy summer drinks to keep them hydrated.

Limit processed food and eat fiber rich food:

High consumption of ultra-processed food and low consumption of fiber and vegetables results in an unhealthy gut. 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?

Outdoor activity and exercise:

Outdoor playing and exercise is essential for overall well being and stomach 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.

Best food for healthy gut

Yogurt:

Yogurt is one of the best sources of probiotics, which helps in strengthening 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.

Also check, Panchamrit benefits for gut health

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.

Sprouted grains:

Also check, What benefit does sprouting give?

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. Pickled garlic is best food for healthy gut.

Also check, How to fix tonsils in kids?

Moong Dal/ Mung bean:

Mung bean (Moong dal) is an outstanding prebiotic. It has been used in Ayurveda for over 1000 years to make medicine for digestion. Other than being a food for the bacteria in the Gut, it is the most powerful antioxidant amongst all lentils, and also loaded with many micro-nutrients. Mung beans are extremely high in Protein, which digests slowly and keeps the kids energetic and Fit.

Also check, Mung Bean sweet balls/ Laddoo that great for digestion and immunity

Apple Cider Vinegar:

ACV has protein, enzymes and bacteria themselves that make it best for gut health, this could prevent gas and bloating. It also has an antimicrobial substance which may help in killing bad bacteria in the gut. ACV enables growth of ‘beneficial bacteria in the body which help in digesting food and absorbing essential nutrients. Please check the label before giving it to kids.

Also check, How to make ACV jellies?

Isabgol (psyllium husk):

Isabgol is driven from the seeds of plantago ovate. It is considered to 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.

Also check, Recipe of psyllium husk pizza

Fermented food:

People are 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 promotes the growth of good bacteria (probiotics). 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, it is the leftover liquid from making butter and contains lots of probiotics. all these are food for healthy gut.

Also check, Recipe of fermented sweet for kids

Banana stem:

Banana stem is great for the digestive system, 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 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 hemoglobin high, gives ample energy and helps kids fight weakness, fatigue and crankiness.

Also check, Recipe of banana stem Paratha or flat bread

Kanji:

Kanji is a popular Indian fermented drink, which contains lots of gut friendly bacteria (probiotics) which aids in digestion and 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 digestive issues. However there are many ways of making kanji, the most popular is carrot kanji. It is made by fermenting carrot along with salt, mustard seeds and asafetida (heeng).

Also check, Summer drinks for kids that are nutritious

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What are Piles?

Types and Grades of Piles

Symptoms of Piles

Causes of Piles

Foods and Herbs that help to fight against Piles

1.Jowar flour

2.Nuts and Seeds

3.Shatavari

4.Ashwagandha

5. Amla

6. Moringa

7.Aloe vera

8. Vitamin C

9. Vitamin E

10. Onion

11. Garlic

Foods to avoid if you have piles

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Signs of an unhealthy Gut

Foods to avoid

7 proven gut healthy foods

1.Partially Hydrolyzed Guar gum:

2. Fructooligosaccharides (FOS):

3. Citric acid:

4. Orange extract:

5. Stevia

6. Papaya:

7. Lemon:

SCIENTIFICALLY PROVEN STUDIES CONDUCTED BY NIH

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Fiber

Preventive measures to improve the digestive system of kids:

Foods for proper digestion

1. Tapioca starch:

2. Sweet potato:

3. Black urad:

4. Giloy:

5. Shallaki:

6. Sendha namak ( rock salt):

7. Raw banana:

8. Green tea extract:

9. FOS:

10. Greens:

11. Bacillus coagulans:

Foods to avoid

Processed food:

Preservatives:

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Procedure

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Soaking

Soaking in different culture

Sprouting of seeds

Health benefits of Soaking and Sprouting:

Improves nutrient contents:

Helps in digestion:

Break down anti nutrient contents:

Aids in weight loss:

Boost your immunity:

Improves heart health:

Improves Eyesight:

Good for skin and hairs:

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Reasons for not gaining weight:

Tips for healthy weight gain: