NewsDigestion
7 simple everyday habits for comfortable digestion
Good digestion rarely comes from one special food. It is usually the result of small habits repeated every day. Here are seven simple ones, based on guidance from the US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and the UK's National Health Service (NHS).
1. Build your meals around fibre
Fibre adds bulk and helps things move along. The NIDDK says adults should get about 22 to 34 grams of fibre a day, depending on age and sex, while the NHS suggests aiming for 30 grams. Good sources you already know include whole grains like wholewheat roti, brown rice and oats, dals, rajma and chana, fruits such as apples, pears and oranges, and vegetables of every kind. Nuts count too.
One tip matters a lot: add fibre gradually, so your body has time to adjust.
2. Drink enough water
Fibre works best with fluid. The NIDDK recommends drinking plenty of water and other liquids when you eat more fibre, and the NHS suggests having a glass of water with every meal.
3. Keep moving
The NIDDK notes that regular physical activity may help with constipation. A walk after dinner, yoga or any activity you enjoy is a good place to start.
4. Give your body a routine
Your gut likes regular timing. The NIDDK suggests trying to have a bowel movement at the same time each day, for example 15 to 45 minutes after breakfast. Regular meal times help build that rhythm.
5. Go easy on greasy and highly processed food
The NHS recommends cutting down on greasy fried food, and the NIDDK lists chips, fast food and many processed snack foods among the foods that offer little fibre. You don't have to give up your favourites, just enjoy them less often.
6. Watch caffeine and fizzy drinks
The NHS notes that caffeine and fizzy drinks can trigger heartburn in some people, and suggests water, milk or herbal teas instead. If spicy food gives you heartburn or stomach pain, it is worth cutting back on it too.
7. Learn your personal triggers
Everyone is different. The NHS suggests keeping a simple food diary to spot foods that don't agree with you. Common triggers for some people include acidic foods, onions, wheat, or dairy if you are lactose intolerant.
A note from the Indian kitchen
Many Indian homes end a meal with a pinch of saunf (fennel seeds), and cook every day with jeera (cumin), ginger, mint and black pepper. These familiar ingredients are part of the tradition behind many Indian churans.
Where Niroza Digest Powder fits in
Niroza Plant-Based Digest Powder (Rahat Churn on the pack) blends 14 plant ingredients, including fennel seed, senna leaves, amla, harde, cumin seed, mint leaves, ginger extract and black pepper. The label recommends 5 g (1 scoop) once a day, mixed in about 200 ml of lukewarm water, or as directed by your physician, for adults above 18 years.
Please note that it contains senna, a traditional herbal laxative. MedlinePlus, from the US National Library of Medicine, describes senna as suitable for short-term use and advises against using it for more than two weeks without medical advice. Follow the label dose, never exceed it, and ask your doctor before using it regularly, or if you are pregnant or breast-feeding, taking medication, or have a heart, kidney or bowel condition.
When to see a doctor
Habits help with everyday comfort, but some symptoms need medical attention. The NIDDK advises seeing a health care professional right away if you have blood in your stool, constant pain in your abdomen, vomiting, fever, lower back pain, you can't pass gas, or you are losing weight without trying. See a doctor too if your symptoms don't improve with self-care.
This article is for general information only and is not medical advice. Niroza products are not intended to diagnose, treat, cure or prevent any disease, and are not a substitute for a varied diet.