The traditional breakfast dish of oatmeal has been a staple in many households for decades. But as our taste buds crave variety, it’s time to reinvent this classic morning meal. Savory oatmeal has emerged as a delicious and wholesome alternative to sweet breakfast options, offering a new way to enjoy this hearty grain. In this blog post, we’ll provide tips and techniques to create mouthwatering savory oatmeal dishes that will satisfy both your taste buds and nutritional needs.
First off, let’s discuss the basics of savory oatmeal. You need to choose the right oats and base ingredients. Easy steps, right? Then you’re all set to whip up a tasty and filling breakfast.
Which types of oats are best for savory oatmeal? Good question! Three types work well, namely steel-cut oats, old-fashioned rolled oats, and quick-cooking oats. Let’s dive into their unique features.
Steel-cut oats have a hearty bite and are minimally processed. They need more cooking time, usually 20 to 30 minutes. Their robust texture makes them a top choice for savory oatmeal dishes.
Old-fashioned rolled oats are flat and soft when cooked. They need less cooking time than steel-cut oats, usually around 5 minutes. Are mornings busy for you? These oats are handy for those times.
Quick-cooking oats are thin and cook very fast. They’re usually ready in about 1 to 2 minutes. If time is scarce and you want a nutritious breakfast, these oats are ideal.
Did you know?
To make a tasty savory oatmeal base, choose the right liquid, seasonings, and cooking methods. Here are some suggestions:
What is the best liquid for savory oatmeal? It depends on your taste. For a basic taste, choose water. If you want it to be tasty, cook the oats in vegetable or chicken broth. For a creamy base, use almond or soy milk.
Feel free to add flavors to your savory oatmeal. Salt and pepper are key. Also, experiment with other spices like smoked paprika, cumin, or curry powder.
Depending on your routine and tools, you can cook your savory oatmeal in many ways. Does control over heat and texture matter to you? The stovetop method is great then. If time is tight, use the microwave. Or, use a slow-cooker to wake up to a ready breakfast.
Now that you know more about oat types, let’s have a look at some of their properties in the table below.
| Oat Type | Texture | Cooking Time |
|---|---|---|
| Steel-cut | Chewy, hearty | 20-30 min |
| Rolled | Tender, flaky | 5 min |
| Quick-cooking | Soft | 1-2 min |
Isn’t the versatility of savory oatmeal amazing? By trying out new flavors, spices, and toppings, you can transform this breakfast staple.
Tired of the same old oatmeal? Why not bring in some global flavors? Try these worldwide inspired oatmeal recipes:
Congee is a rice soup eaten for breakfast in Asia. To make it with oats, consider adding chicken, ginger, green onions, and soy sauce.
How about savoring the Middle East at your breakfast table? Add spices like cumin, coriander, and za’atar to your oatmeal. Toss in diced tomatoes, cucumbers, and a dollop of yogurt for a cool twist.
Start your day with a Mediterranean vibe by adding sun-dried tomatoes, Kalamata olives, feta cheese, and fresh basil to your oatmeal.
Looking for ways to add more flavor to your savory oatmeal? Try herbs, spices, and condiments. Here are some options:
Want to enhance your savory oatmeal’s taste instantly? Fresh herbs like parsley, cilantro, or dill can help. Spinach, kale, or arugula will add a slight peppery taste and an extra dose of nutrients.
Experiment with spices and condiments to find your favorite combination. Options like mustard, hot sauce, or vinegar can add a unique twist to your dish.
Craving a savory bowl? Add umami-rich ingredients like sautéed mushrooms, caramelized onions, or a bit of soy sauce or miso paste.
What’s the fun part about savory oatmeal? It’s choosing your toppings! Here are some great options:
Want to boost protein content in your oatmeal? Add soft or hard-boiled eggs, crispy bacon, shredded chicken, or cubed tofu.
Add fresh ingredients like diced tomatoes, sliced avocado, or raw baby spinach to get a veggie fix. Or, add depth of flavor with sautéed or roasted veggies like mushrooms, bell peppers, or zucchini.
Want to add creaminess and flavor? Sprinkle some grated cheese, a spoonful of creamy Greek yogurt, or your favorite dairy-free alternatives.
Desiring a crunch and healthy fats in your oatmeal? Sprinkle on some almonds, walnuts, flaxseeds, or chia seeds.
Here’s a handy table to summarize various topping ideas.
| Topping Category | Topping Ideas |
|---|---|
| Proteins | Eggs, bacon, chicken, tofu |
| Vegetables | Fresh or cooked varieties |
| Dairy/Alternatives | Cheese, yogurt, vegan options |
| Nuts & Seeds | Almonds, walnuts, flaxseeds, chia |
From what I have seen, one of the benefits of eating savoury oats is the inclusion of turmeric, which contains a phytonutrient called curcumin. Curcumin is responsible for the vibrant yellow colour in dishes that use turmeric. Beyond its visual appeal, curcumin may have been associated with anti-inflammatory and anti-cancer properties, making it a valuable addition to savoury oats.
Dr. Smita barode, BAMS
Busy morning? No worries. We have some make-ahead breakfast ideas. Now you can start your day with a great meal.
Overnight oats are easy to prepare. Mix rolled oats, your choice of liquid, and savory seasonings in a jar. Refrigerate it overnight. Add desired toppings in the morning and enjoy a chilled, savory meal.
Cook a batch of savory oatmeal and cool it. Divide into freezer-friendly containers. When hungry, just reheat it in the microwave, stovetop, or oven until hot.
Make a big batch of savory oatmeal. Divide into single servings. Store in the fridge for up to three days. Heat up and add toppings when hungry.
Not sure which method to pick? The table below may help.
| Make-Ahead Method | Committing Ultimate Hacker Price |
|---|---|
| Overnight Oats | Assemble ahead in a jar and refrigerate |
| Freezing | Cook, freeze, and reheat individual portions |
| Batch Cooking | Make a large batch and store in the fridge |
I believe that incorporating savoury oats into your routine may be a beneficial choice, particularly if you are seeking to increase your protein intake. Oats might offer a noteworthy protein content compared to many other grains. For instance, a 40g serving of rolled oats provides approximately 4.8g of protein. This might add savoury oats to your list of valuable sources of protein that may contribute to a balanced and nutritious diet.
Dr. Rajeev Singh, BAMS
Also Read: Is Oatmeal Good for Weight Loss? A Science-Based Exploration
The best part about savory oatmeal? It’s easy to tweak to fit your diet. Let’s see how:
If you prefer plant-based foods, swap animal proteins with items like tempeh, seitan, or legumes. Use dairy-free cheeses, milk alternatives, and vegan butter for a tasty vegan or vegetarian oatmeal dish.
Options such as lentils, chickpeas, black beans, edamame, and quinoa are good plant-based proteins. These are perfect for a vegan or vegetarian diet.
Try dairy-free cheeses made from nuts, tofu, or yeast. You can also use plant-based milk like almond, soy, or oat milk to copy the creaminess of dairy products.
If your diet is gluten-free, make sure your oats are certified gluten-free. Oats are naturally gluten-free, but can be cross-contaminated during processing.
Want a low-carb or keto-friendly oatmeal bowl? Use seed alternatives like chia seeds or flaxseeds. These seeds can mimic the texture of cooked oats and provide healthy fats and fiber.
Here’s a handy table summarizing dietary adaptation ideas.
| Dietary Preference | Adaptation Ideas |
|---|---|
| Vegan/Vegetarian | Use plant-based proteins and dairy alternatives |
| Gluten-Free | Choose certified gluten-free oats |
| Low-Carb/Keto | Substitute with seed-based alternatives |
I may provide insight into increasing the digestibility of oats and reducing the presence of anti-nutrients when you are preparing savoury oats. One method is to soak the oats in warm water along with an acidic medium for at least 12 hours. You may prefer acidic mediums, such as apple cider vinegar, lemon juice, whey, yoghurt, or kefir to achieve this effect. This process might help neutralise the anti-nutrients and enhance digestibility.
Dr. Siddharth Gupta, MD
Want to enjoy savory oatmeal beyond breakfast? Check these serving ideas:
Try pairing savory oatmeal with fresh fruit, yogurt parfaits, or smoothies. Want more variety? Add frittatas, omelets, or breakfast casseroles.
Use savory oatmeal as a base for lunch or dinner bowls. Add preferred protein, vegetables, and condiments. It’s filling, nourishing, and stands tall versus any rice or grain bowl.
Not sure how to serve savory oatmeal? This table of suggestions may help.
| Meal Occasion | Serving Suggestions |
|---|---|
| Breakfast/Brunch | Pair with fruit, smoothies, or egg-based dishes |
| Lunch/Dinner | Utilize as a base for lunch or dinner bowls |
Also Read: Arugula Benefits: An In-Depth Look at Its Health Enhancing Properties
Savory oatmeal offers a versatile and delicious way to reinvent a classic breakfast dish. With a plethora of ingredients, toppings, and combinations available, the possibilities are endless for creating customized and inspiring meals.
Embracing creativity in the kitchen opens doors for delightful new flavors and experiences. From global inspirations to dietary adaptations, savory oatmeal encourages us to expand our culinary horizons and create memorable dishes that satisfy both body and soul.
Yes, however, the texture may not be as appealing as using steel-cut, old-fashioned, or quick-cooking oats. Be sure to use plain instant oatmeal packets to avoid added sugars or artificial flavors.
Cooked savory oatmeal can be stored in the refrigerator for up to three days. Just reheat and add your desired toppings when you’re ready to enjoy it again.
Yes, savory oatmeal can be a nutrient-dense and satisfying meal option. By incorporating whole grains, lean proteins, heart-healthy fats, and a variety of vegetables, this dish can be part of a balanced diet and contribute to overall health.
Absolutely! Savory oatmeal can be a creative substitute for rice or other grains in dishes such as grain bowls, stir-fries, or even as a base for a comforting casserole.
Of course! Combining sweet and savory flavors can result in a delicious and satisfying meal. Try experimenting with fruits, nuts, and natural sweeteners alongside savory ingredients such as cheese, vegetables, or proteins. Your taste buds may just love the unique flavor contrasts.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Eating disorders are when people have really unhealthy eating habits and feel very upset about it. These problems can be quite serious and affect how their body works, how they feel inside, and how they interact with others. There are different kinds of eating disorders, like anorexia nervosa (eating very little), bulimia nervosa (eating a lot and then throwing up), binge eating disorder (overeating), and others like avoiding certain foods or eating non-food things.
In this blog post, we’ll look at what binge eating disorder is, how it’s found out, and how it’s treated. We’ll also talk about helpful tips like changing your lifestyle, trying different types of medicine, and learning ways to deal with this condition.
Did you know?
Binge eating disorder (BED) is a very common problem that affects millions of people all over the world. People with BED can’t control their eating and often eat way too much food too fast until they feel bad. After these episodes, they often feel guilt, embarrassment, or upset.
Binge eating disorder can look like this:
We’re not sure exactly why some people become binge eaters, but we think it might be due to:
A psychiatrist can figure out if someone is a binge eater by asking them about how they feel and how they eat. They might also suggest extra tests to see if binge eating has hurt the person’s health in any way, like causing high cholesterol, high blood pressure, heart problems, diabetes, gastroesophageal reflux disease (GERD), and sleep-related breathing disorders.
Transition into the next table – Let’s break down the key aspects of defining binge eating disorder:
| Aspect | Description |
|---|---|
| Signs & Symptoms | Rapid eating, lack of control, hiding food, eating alone, and mood swings |
| Causes & Risk Factors | Genetics, family history, emotional stress, low self-esteem, and dieting |
| Diagnosis & Assessment | Psychological evaluation, discussion of eating habits, and additional tests |
Over the years, I have observed that binge eating is a common concern in today’s generation. Studies indicate that a significant percentage, ranging from 7.2 to 13%, of the population regularly experiences episodes of binge eating. It’s important to recognize the increasing prevalence of this issue and seek appropriate support.
Dr. Rajeev Singh, BAMS
Binge eating disorder can be treated in different ways, including talking therapies, medicines, and learning how to lose weight healthily. The right treatment plan will depend on the person’s needs and might involve a mix of different methods.
Psychotherapy, or talking therapy, can help binge eaters eat healthily and stop binge eating. Here are some types of talking therapies that can be used:
This kind of therapy helps people change the way they think and behave to stop binge eating. It helps people feel more in control of their eating and have a healthier relationship with food.
Interpersonal psychotherapy helps people get along better with others and communicate better. This can help stop binge eating that’s caused by troubles with others or poor communication.
In some cases, a psychiatrist may prescribe medications to help reduce symptoms of binge eating disorder. Some examples of medications that may be used include:
Antidepressants can help stop binge eating episodes and are thought to affect certain brain chemicals associated with mood regulation.
Anti-anxiety medications may also be prescribed to alleviate symptoms related to anxiety disorders that can trigger binge eating behavior.
In some cases, healthcare providers may prescribe appetite suppressants, for the treatment of moderate-to-severe binge eating disorder in adults. It’s important to note that this medication has the potential for abuse and should be used under the close supervision of a healthcare provider.
For those who are overweight because of binge eating, a weight loss program can be very helpful. These programs usually involve teaching about nutrition, planning meals, doing exercise, and learning how to develop healthy habits.
Let’s summarize the possible treatment options for binge eating disorder:
| Treatment Option | Description |
|---|---|
| Psychotherapy | CBT, IPT, and DBT to address cognitive patterns, relationships, and emotional regulation |
| Medications | Antidepressants, anti-anxiety medications, and appetite suppressants |
| Behavioral weight-loss | Nutrition education, meal planning, physical activity, and support in developing healthy habits |
Based on what I have seen through my experience, it’s important to note that binge eating disorders can affect both men and women, regardless of age. However, it often begins in the late teens or early 20s. Any noticeable signs and symptoms notice around that age should be taken seriously and a professional opinion should be taken.
Dr. Siddharth Gupta, MD
As well as getting professional help, there are lifestyle changes and things you can do at home that may help a person stop binge eating. These things can go along with the treatment plan a healthcare team suggests.
Ditch diets that cut out a lot of food or make you lose weight fast, because they can make you binge eat. Instead, try to eat a wide range of good, natural foods.
Eating meals at regular times can help stop you from binge eating. By not skipping meals, you can keep energy levels stable throughout the day and reduce the risk of overeating due to extreme hunger.
Mindfulness techniques, like meditation or deep breathing, can help you feel less stressed and have a healthier relationship with food. Paying attention to how hungry or full you feel when you eat can also help stop the urge to binge.
Drink plenty of water throughout the day can help control cravings and prevent overeating. Aim to drink at least eight glasses of water daily.
Doing exercise regularly can make you feel good and help you handle stress, which can lead to binge eating. Aim for at least 150 minutes of moderate-intensity aerobic activity weekly along with muscle-strengthening exercises two days per week.
A balanced diet that includes lots of whole fruits, vegetables, lean protein, healthy fats, and whole grains can support overall health and reduce the risk of overeating.
Eating foods high in fiber can make you feel fuller, reducing the urge to binge. Include sources of fiber like fruits, vegetables, and whole grains in your daily diet.
Eating foods high in protein can help control hunger and appetite. Include sources of protein like lean meats, fish, legumes, eggs, and tofu in your meals.
Try using a meal planning tool or journal to plan balanced meals and ensure a consistent eating schedule. This can help reduce the likelihood of binge eating episodes by preventing extreme hunger.
Creating an environment at home that helps healthy eating can reinforce the progress made in treatment and self-help strategies.
Remove unhealthy snack foods and any food triggers from your pantry and refrigerator, replacing them with whole, unprocessed foods.
Work out and avoid situations that make you binge eat. For example, if you snack too late at night, you might consider setting and sticking to a cut-off time for eating in the evening.
Find healthy ways to deal with stress and feelings instead of eating for comfort.
Test out activities like meditation, deep breathing exercises, hobbies or social events to help you handle stress.
Build a network of people who can help you when you’re struggling with overcoming binge eating.
Make sure you’re getting at least 8 hours of good sleep each night, as not getting enough sleep can make you feel bad, stressed, and want to binge eat.
Here’s a quick glance at lifestyle modifications and home remedies to overcome binge eating:
| Strategy | Description |
|---|---|
| Ditch the diet mentality | Focus on a balanced approach to nutrition, avoiding fad diets and extreme restrictions |
| Avoid skipping meals | Maintain a regular eating schedule |
| Practice mindfulness | Use meditation, deep breathing, or other mindfulness techniques to reduce stress and improve your relationship with food |
| Stay hydrated | Drink at least 8 glasses of water daily |
| Engage in physical activity | Participate in regular exercise, aiming for at least 150 minutes of aerobic activity weekly |
| Eat a balanced diet | Include a variety of whole, unprocessed foods |
| Create a supportive environment | Remove food triggers and establish a home environment that promotes healthy eating habits |
| Manage stress and emotions | Develop healthy coping mechanisms and build a support network |
| Evaluate sleep habits | Prioritize getting at least 8 hours of quality sleep each night |
| Keep a food and mood journal | Track daily food intake and emotions to identify patterns and triggers for binge eating |
Some people find other types of treatments to be helpful in managing binge eating disorder. These may be used in addition and not be used as a substitute for regular medical treatments. These alternative medicine approaches may include:
Doing yoga and meditation can help reduce stress and promote mindful eating. Many people find yoga and meditation sessions enable them to tell when they’re emotionally hungry or really physically hungry, reducing binge eating episodes.
Some people find that acupuncture helps reduce stress and anxiety, which often cause binge eating. Acupuncture is a type of Chinese medicine where thin needles are poked into certain spots on the body to balance the energy flow.
Hypnotherapy uses guided relaxation and focused attention to achieve a heightened state of awareness, also known as a trance. In this state, individuals may be more open to suggestions aimed at altering their perceptions and behaviors related to food and eating. While hypnotherapy may not be a standalone treatment for binge eating disorder, it could offer an additional tool to help those struggling with this condition.
A brief summary of non-traditional strategies to manage Binge Eating Disorder:
| Approach | Description |
|---|---|
| Yoga and meditation | Help reduce stress and encourage a more mindful approach to eating |
| Acupuncture | May reduce stress and anxiety, which can trigger binge eating |
| Hypnotherapy | Uses guided relaxation and focused attention to alter perceptions and behaviors related to food and eating |
While recovering, people with binge eating disorder may benefit from using different strategies to cope and find support.
Joining support groups or taking part in one-on-one, group, or family therapy can be very helpful for people trying to overcome binge eating disorder. Sharing what you’ve been through, learning from others, and getting advice from experts can help build a helpful environment for getting better.
Creating a structure around everyday activities, like when to eat meals, when to exercise, and when to relax can create a stable, predictable life, which reduces the chance of binge eating.
Learning how to share your feelings, speak up for what you need, and deal with conflicts in a healthy way can help improve your relationships, decreasing the emotional ups and downs that may cause binge eating.
Let’s summarize some coping and support strategies:
| Strategy | Description |
|---|---|
| Support groups and therapy | Offer resources for individuals to share experiences, learn from others, and seek advice from mental health professionals |
| Establish a routine | Create structure around daily activities, including regular meal times and exercise routines |
| Develop communication skills | Learn healthy ways to express feelings, assert personal needs, and resolve conflicts |
When you go to appointments with a psychiatrist to talk about binge eating, it helps to be ready. Here are some useful tips to make the most of your appointment.
Your doctor or healthcare provider will probably ask about your health history, food habits, and family background. They may also ask for additional tests to see if binge eating might have caused any health problems.
When at an appointment, think about asking your doctor or healthcare provider these questions:
Before your appointment, collect any important records like a food diary or information about past efforts to lose weight or stop binge eating. This can make the conversation more productive and ensure that your healthcare provider has all the details they need to find the best treatments for you.
Let’s now review some useful pointers while prepping for your appointment:
| Advice | Description |
|---|---|
| Expect questions from your doctor | Be prepared to discuss medical history, dietary habits, family background, and any relevant tests for health complications |
| Prepare questions for your doctor | Ask about treatment options, specialists, medications, and lifestyle changes to address binge eating disorder |
| Gather relevant information | Bring a food diary or records of previous attempts to lose weight or control binge eating to inform treatment decisions |
Binge eating can hurt a person’s health and lifestyle, but recovery is possible with the right treatment and changes in lifestyle. It’s so important to reach out to professionals for help to explore treatment options and get a whole-person approach to treating the condition.
Remember, getting better is a journey that takes time, focus, and support. Everyone’s road to a healthier relationship with food may be different, but by understanding the symptoms, causes, and treatment plans, those struggling with binge eating can start on the path to wellness.
Binge eating involves frequently eating a lot of food in a short time and feeling unable to control the eating. Occasional overeating, while not ideal, is a normal part of how humans eat. Binge eating disorder is a mental health problem characterized by regular binge eating and feeling distressed about it.
Yes, binge eating disorder can lead many health problems, such as obesity, type 2 diabetes, high blood pressure, heart disease, and problems with the digestive system.
How long it takes to get better from binge eating disorder can vary from person to person. It depends on how severe the condition is, whether the person has other mental health problems, and how well the treatment plan works. Recovery can take months or even years, requiring ongoing commitment and support.
Eating a well-balanced diet full of whole, unprocessed foods can help reduce the risk of overeating. Including foods high in fiber and protein can increase feelings of fullness and decrease the urge to binge eat.
If you or someone you know is having regular cases of binge eating, feeling loss of control over eating habits, or feeling guilt or shame after eating, it’s important to seek professional help as soon as possible.
Yes, young kids and teenagers can also develop binge eating disorder. It’s important to find and treat binge eating disorder early to avoid long-term health problems and improve the persons’s overall wellness. Talk to your child’s healthcare provider if you think your child might be a binge eater.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Ever reached for a digestive biscuit? Sure you have. But do you know what you’re eating? Is it as healthy as you think? Or are some misunderstood facts lurking behind this yummy snack? Here, in this blog, we’re going to dig into all the details of digestive biscuits. So take a comfy spot, enjoy a biscuit, and let’s get started!
We’ll start with where these biscuits came from and how they’ve changed over time. We’ll talk about what goes into making these treats and how nutritious they are, especially compared to other cookies. We’ll also clear up some common wrong ideas about these biscuits, and even give you some tips on picking a healthier option or making one at home!
Two docs from Scotland came up with digestive biscuits in the 1800s. They believed that sodium bicarbonate, an ingredient in baking soda, could help make upset stomachs feel better.
The recipe for these biscuits has been tweaked and improved by many companies since then. Now, we have many exciting flavors of these biscuits to enjoy. The UK loves these biscuits the most, but they are popular worldwide.
Did you know ?
Most digestive biscuits are made up of whole wheat flour, sugar, vegetable oil, malt extract, rising agents, and salt. Some may also have dried whey, oatmeal, or emulsifiers.
Over time, things like chocolate or caramel coatings were added to digestive biscuits. This made them more enjoyable to eat. Different companies may also tweak their own recipes slightly, leading to minor changes in taste and nutrition.
From what I’ve seen, I want to emphasize on the benefits of including digestive biscuits in your diet. Digestive biscuits made with red palm oil and red palm superolein have been found to contain higher levels of an antioxidant called β-carotene compared to biscuits made with regular palm oil and shortening. β-carotene is a powerful antioxidant that helps protect your body from damage caused by harmful molecules.
Dr. Siddharth Gupta, MD
Even though digestive biscuits do have some nutrients, they’re mainly a source of carbs. They also offer a little protein and fat. Each biscuit would usually have about 70 to 80 calories.
Unlike many store-bought cookies that are low in fiber, digestive biscuits made with whole wheat flour and oats are healthier – thanks to the dietary fiber they offer. This good-for-you fiber aids digestion and keeps the gut healthy.
While not packed with vitamins and minerals, if you eat digestive biscuits in moderation they can fit perfectly into a balanced diet. The fiber content can aid digestion, and they make for a better choice when compared to other cookies filled with refined sugars and unhealthy fats.
The UK is the biggest fan of digestive biscuits, followed by other European countries. They haven’t caught on as much in the US yet.
A layer of chocolate on one side makes the chocolate digestive, a popular twist on the traditional biscuit. There are also other flavors like caramel and mint chocolate that have become favorites.
Digestive biscuits are the perfect base for multiple dessert recipes, including:
Diving into the following table:
| Digestive Biscuits | Other Cookies |
|---|---|
| Made with whole wheat flour & oats | Many are made with white flour & refined sugars |
| Lower in calories | Higher in calories |
| Have some dietary fiber | Often lack fiber |
In my experience, I would like to advise you on the energy content of digestive biscuits. Each digestive biscuit contains approximately 67 kilocalories (kcal). This means that when you consume a digestive biscuit, you are providing your body with a certain amount of energy that can be used for various bodily functions.
Dr. Rajeev Singh, BAMS
Despite the name “digestive,” these biscuits don’t help digestion much. While they do contain some fiber, they are unlikely to provide much relief for digestive issues.
Some people think erroneously that digestive biscuits help weight loss. While they do have fewer calories compared to other cookies, eating these biscuits in moderation is still crucial. Eating too many can contribute to weight gain.
If you want to keep your digestion in top shape, aim for a balanced diet full of fiber. Foods that can aid digestion include:
But remember, what’s good for one person might not work for another.
Looking at the following table:
| Digestive Biscuits | Proven Digestive Aids |
|---|---|
| Somewhat low in fiber | High in dietary fiber |
| Not chock-full of nutrition | Loaded with vitamins, minerals, and nutrients |
When picking a digestive biscuit, check out the ingredients list. Choose the ones made with whole grains and less added sugars. A biscuit made with vegetable oil instead of butter can also be a healthier choice as it potentially reduces saturated fat.
Remember, your own taste preferences matter too when picking a digestive biscuit. Some might like the flavor of one made with butter, while others might prefer a lighter one made with vegetable oil. Balancing taste and nutrition is key to maintaining a balanced diet.
When picking or making your own digestive biscuits, consider these alternative ingredients:
Changing the ingredients in a recipe might also change the taste and texture of the final bake.
| Digestive Biscuits | Healthier Options |
|---|---|
| Choose ones made with whole grains | Pick ones with sugar substitutes |
| Opt for ones made with vegetable oil | Experiment with less fatty ingredients |
Making digestive biscuits at home puts you in control. You can choose healthier ingredients and adjust the recipe to suit any diet restrictions or preferences.
There are loads of do-it-yourself digestive biscuit recipes online to cater to varied tastes and dietary needs. Try out different ingredient mixes to find what works for you.
If you’re baking your own biscuits, you can tweak the ingredients to suit your taste and health goals. Try adding some spices or herbs for a new twist. Or try different flours and sweeteners for a healthier biscuit.
Next, let’s see this table:
| Shop-Bought Digestive Biscuits | Home-Made Digestive Biscuits |
|---|---|
| You can’t control the ingredients | You can customize the ingredients |
| Might be high in unhealthy fats | You can pick healthier options |
They might not be a magic cure for tummy troubles, but digestive biscuits are a healthier pick than many regular cookies. That’s due to their whole grain and fiber content. Enjoy them but in moderation and appreciate their usefulness in many dessert recipes. Pay attention to the ingredients and keep portion sizes sensible. That way, these biscuits can fit comfortably within a well-balanced diet, healthier swaps like roasted makhanas, roasted grams are always available. And remember, it’s your personal preference and smart choices that matter when picking a digestive biscuit.
Also Read: How to Improve Digestion: Proven Techniques and Dietary Adjustments
Digestive biscuits usually have whole wheat flour, sugar, malt extract, butter or vegetable oil, rising agents, and salt. Some might also have dried whey, oatmeal, or emulsifiers.
Digestive biscuits can fit into a healthy diet if eaten in moderation, but they’re definitely not a weight loss food. If you eat too many, you might even gain weight.
While digestive biscuits do contain some fiber, which can help digestion, they shouldn’t be your go-to source for digestive support. Opt for whole fruits and fresh vegetable salads to get your digestive system that dose of healthy fibers.
You can find many recipes online for home-baked digestive biscuits. With these, you can choose healthier ingredients and tweak the biscuit to suit your tastes and diet needs.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Do you enjoy almond milk? It’s a common choice for vegans and those allergic to cow’s milk. But do we know when it spoils? Let’s delve into how long almond milk lasts. We’ll also talk about how to keep it fresh and other milk options you can explore.
Did you know?
Almond milk, alas, doesn’t last forever. It has a shelf life. What decides it? The milk’s source (homemade or store-bought), storage setups, and the environment it’s kept in can affect this.
Store-bought almond milk has preservatives. These make it last longer. In contrast, homemade almond milk lacks these added preservatives. Hence, it goes bad quickly, often within a week. Let’s look at the difference in the table below.
| Almond Milk Type | Shelf Life |
|---|---|
| Home-Made Almond Milk | 3 to 7 days |
| From the store | 10 days after opening, if kept cold |
According to the studies I came across, it was observed that the stability of almond milk might decrease as the temperature rises. At approximately 55°C, protein denaturation may take place, which might affect the overall quality of the almond milk.
Dr. Siddharth Gupta, MD
Want to keep your almond milk fresh? Keep it cool and dark! Shelf-stable milk can be stored at room temp. But once opened, or if refrigerated, put it in the fridge.
How you store almond milk also matters. Put it in a sealed container to keep bacteria out. For opened milk, store at the back of the fridge. It’s cooler and more consistent there.
Making sense of these factors:
Room temp is fine for unopened, shelf-safe milk. Keep it away from heat and sun. Look for a cool, dry space.
Got milk with a “keep refrigerated” tag, or made some at home? Pop it in the fridge! For better cooling, store it away from the door.
Once you open almond milk, keep it cool in the fridge. The back of the fridge is best.
You can freeze almond milk. But there’s a catch. It might change its texture. Freezing can cause it to split. Blend it into smoothies or cooking where texture isn’t vital.
To thaw milk, move it from the freezer to the fridge. Give it a shake before using. But remember, freezing might affect its quality.
Unopened milk:
Once opened:
Due to the absence of added preservatives, homemade almond milk may have a shorter shelf life compared to commercially produced milk. Therefore, I might suggest you consume homemade almond milk within 3-5 days to ensure its freshness and quality.
Dr. Rajeev Singh, BAMS
The date on the carton isn’t about spoilage. It’s the manufacturer’s way to ensure quality.
“Sell-by” means the last day to sell the product. However, “use-by” is the last day when it’s at its best quality. Both dates are just a guide.
Unopened shelf-stable almond milk
Unopened milk can last 1-2 months if stored right. Check the date and watch for signs of spoilage.
Refrigerated almond milk can last till its expiry date. As always, check for any spoilage.
Once opened, drink almond milk within a week, maybe ten days at most. Check its color, smell, or taste before you use it.
Homemade milk needs to be drunk quickly. It may stay good for about a week when stored properly. Check it for rot before using.
Here’s a summary:
If there’s a shift in color, it’s not fit to drink.
Gone thick and clumpy? Dispose of it.
Bad almond milk smells sour. If it doesn’t smell right, get rid of it.
Sour or odd-tasting milk is bad. Don’t drink it.
Spoiled milk can make you sick. Watch for nausea or stomach issues.
Proper storage helps in avoiding sickness. Always check almond milk before you drink it.
By looking: Changes in color, Issues with texture or thickness
By smelling: Sour, off-putting odor
By tasting: Sour or odd flavor
Soy milk is protein-rich. It’s creamy just like almond milk and has a slightly fuller taste.
Love coffee? Oat milk is thicker, sweeter, and froths well.
Cashew milk tastes light and a bit sweet.
But what if you’re lactose intolerant? Go for lactose-free milk. Enjoy dairy milk without feeling ill!
Goat’s milk is another option. It’s rich in nutrients and creamy.
Fancy something unique? Sheep milk is high in fat, creamy, and has a rich, sweetish flavor.
In short, almond milk can and does spoil. To keep it fresh, store opened bottles in the fridge and unopened ones at room temperature. Do a spot-check for rot before using it. Remember, there are many other types of milk you can switch to.
The date on the packaging is a guide. you should not use this product after the expiration date.
Once opened, yes. Shelf-safe milk can stay out, but chill homemade and refrigerated milk.
Curds in almond milk means it’s gone bad. Don’t drink it. Check for any changes before use.
Yes, if you drink spoiled milk, it can. Store it correctly to avoid this.
No, almond milk has almonds, so it’s not safe. If you have a nut allergy, try soy milk, oat milk, or dairy types. Discuss with a healthcare provider to choose the best milk option for you.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
In a world that gets more hectic each day, grabbing a quick bite while on the go is common. Do fast food joints make you think of unhealthy meals? Don’t worry, many now offer better options. Those wanting a balanced diet have good news. Our article presents top tips for choosing fast food as a Weight Watcher. The term “Weight Watchers” here refers to the people on a weight management journey either by themselves or under the supervision of a nutritionist or health coach.
Here’s a helpful table which summarises the above points.
| Tip Category | Suggestion |
|---|---|
| Reducing Points | Grilled instead of fried, avoid high-fat sauces, choose low-point sides |
| Swaps & Additions | Lettuce wraps, extra vegetables, lean proteins |
| Portion Control & Mindful Eating | Share meals, choose small portions, eat slowly |
Did you know?
Over the years, I have seen that fast food restaurants, are recognizing the importance of offering healthier options on their menus. They have started brainstorming with dietiticians and nutritionists to develop dishes that are tasty yet lower in fat and calories. This maybe an attempt to provide customers with more nutritious choices when dining at these casual restaurants.
Dr. Siddharth Gupta, MD
A helpful table that summarises the information above can be found below.
| Category | Suggestion |
|---|---|
| Healthier Snacks | Fruit, protein-rich snacks, whole grains |
| Low-Point Beverages | Water, unsweetened beverages, low-calorie options |
| Packing Own Snacks & Drinks | Cooler or insulated bag, homemade meals, travel-friendly snacks |
From what I have learned, one of the main factors in losing weight and keeping it off is creating an energy deficit. This means consuming fewer calories than you burn. In simpler terms, it’s like following the “calories-in, calories-out” approach where you need to eat less and move more to create a calorie imbalance. It’s important to be mindful of your calorie intake and make choices that help you achieve and maintain a healthy balance.
Dr. Rajeev Singh, BAMS
Here’s a table to recap everything we discussed above.
| Category | Suggestion |
|---|---|
| Dining In | Less waste, customization, leisurely experience |
| Ordering Takeout | Customize choices, opt for healthier cooking methods, limit sauces |
| Technology & Tracking | Use apps to search for options, research menus, track progress |
Below is a handy table summarising the discussed points.
| Category | Suggestion |
|---|---|
| Flexible Eating & Balancing Indulgences | Moderation, balance higher-point meals, remember one treat doesn’t ruin progress |
| Healthy Lifestyle | Prioritize home-cooked meals, exercise, and mindfulness |
| Exercise & Activity | Offset indulgences, support weight loss, enjoyable routines |
Want to enjoy fast food and stay healthy? Finding better fast food choices and customizing your order can help. It’s possible to keep a balanced diet while treating yourself to fast food on your Weight Watchers plan or any weight-loss journey. By looking into top options at famous chains, knowing how to swap food items, and remembering general wellness, you can savor fast food without quitting on your goals.
Don’t forget to control your portions, make home-cooked meals a priority, and exercise regularly. This will lead to a lasting, healthy lifestyle beyond just counting calories or points. With our tips, you can easily tackle the world of fast food. No guilt and yes to a light, balanced approach to your favorite quick bites on the run.
You may opt to use one of the fitness apps. Weight Watchers app, iTrackBites app, or My Fitness Pal to search for fast food options and find the Smart Points values for various menu items.
While we are not aware of fast-food chains that cater specifically to Weight Watchers, many offer healthier options that can be integrated into a Weight Watchers plan if you’re aware of the best choices and points values.
Research menus ahead of time, plan your meal choices and utilise technology to track your intake consistently. Also, consider packing your own healthy snacks and drinks.
Balance is key. Aim for moderation, balancing indulgent meals with healthier choices. One occasional fast-food treat won’t derail your progress as long as you maintain overall healthy habits.
Yes, making informed menu choices and customising orders can help you enjoy fast food within your points allowance. However, always prioritise nutrient-dense and home-cooked meals for the majority of your diet.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Ashwagandha, or Withania somnifera, is an ancient herb that has been used for thousands of years in traditional Ayurvedic medicine. As we continue to explore the potential benefits of this potent plant, we uncover numerous advantages for men seeking natural wellness solutions. But with so much information out there, what do we really know about ashwagandha?
In this comprehensive guide, we’ll simplify it all for you. We will help you understand ashwagandha and how it benefits men’s health. We’ll present scientific evidence of its health benefits – from relieving stress to boosting athletic performance. Besides, we’ll delve into its safety, possible side effects, optimal dosage, and provide expert advice on using ashwagandha for your health.
Ashwagandha, officially known as Withania somnifera, is a small shrub. It grows in India, the Middle East, and parts of Africa. It’s a part of the nightshade family of plants. Yes, the same family that gives us tomatoes, potatoes, and peppers. Mostly, we use the roots and leaves of the ashwagandha plant for health uses.
Ashwagandha is vital in Ayurvedic medicine. It’s been used for several thousand years to treat many health issues. It’s known to boost energy and tackle stress, among other things. Do you know what ashwagandha means in Sanskrit? It means “smell of a horse.” This weird name tells us about the plant’s unique scent. The name is popularly related to the assumption that it can make you as strong as a horse. Interesting, isn’t it?
The secret of ashwagandha lies in its active bits called withanolides. These natural substances are the reason behind the herb’s health benefits. Key withanolides present in ashwagandha are withaferin A and withanolide A. They mimic the action of GABA (Gamma-Aminobutyric Acid), a pivotal brain chemical involved with stress regulation and other body processes.
Did you know :
Now, let’s look at an overview of ashwagandha with the following table.
| Botanical Name | Withania somnifera |
|---|---|
| Plant Family | Nightshade / Solanaceae |
| Native Regions | India, Middle East, and parts of Africa |
| Active Compounds | Withaferin A, Withanolide A |
| Health Benefits | Stress relief, vitality, mental wellbeing |
Based on my observations, I have seen that Withania somnifera, also known as Ashwagandha, can have positive effects on biochemical parameters in Parkinson’s disease. The extract has shown potential in improving markers associated with the condition, potentially through its antioxidant and neuroprotective properties.
Dr. Siddharth Gupta, MD
Ashwagandha is not just for general health. It has many unique benefits for men. What does research say? Let’s find out.
Ashwagandha has adaptogenic properties. This means it may control the body’s stress response system, known as the hypothalamic-pituitary-adrenal (HPA) axis. It may help regulate cortisol, a stress hormone. The theory is that ashwagandha eases stress and anxiety by binding to GABA receptors. This could help your body stay calm even in tough situations.
Various studies have focussed on ashwagandha’s effect on stress and anxiety. One particular 60-day study compared the people treated with ashwagandha to those treamted with placebo. The people who took 240 milligrams of ashwagandha daily had lower cortisol and less stress than the placebo group.
PharmEasy Recommends –EverHerb Ashwagandha
Ashwagandha seems to have a useful effect on muscle strength and stamina. One eight-week study showed positive results. The test subjects took 300 milligrams of ashwagandha root extract twice daily. They also did resistance training. In comparison to a placebo group, they showed increased muscle size, higher testosterone levels, and lesser damage caused by exercise.
That’s not all. Ashwagandha might also aid in post-exercise recovery. Thanks to its anti-inflammatory traits, it may control inflammation and damage caused by intense exercise. Thus, taking ashwagandha may fast-track recovery and lower muscle pain after a workout.
One report analysed Ashwagandha’s effects on physical performance. It linked ashwagandha to improvements in strength and oxygen use during exercise. Another study found that ashwagandha led to better muscle mass and strength in people doing resistance training. These findings suggest that ashwagandha could be beneficial for athletes looking to enhance their performance and recovery.
Ashwagandha’s calming qualities are also thought to benefit mental health conditions like depression.
Additionally, ashwagandha may help improve brain health. It seems to improve memory and slow down mental health decline. Several studies point out that ashwagandha extract may enhance memory, thinking skills, attention, and overall brain health, particularly in older adults and individuals with schizophrenia.
In a study involving 66 individuals with schizophrenia, those who took 1,000 milligrams of ashwagandha daily for 12 weeks had lower depression and anxiety levels than those given a placebo. Another research examining the effects of ashwagandha in 50 older adults found that taking 600 milligrams of ashwagandha per day for eight weeks led to enhanced memory and task performance.
Ashwagandha may influence our body’s production of hormones, precisely testosterone.
Ashwagandha could help lower blood sugar levels. How? Researchers think it improves insulin production and cell glucose uptake.
A report involving 24 studies, including five clinical studies with diabetic people, found that ashwagandha lowered blood sugar, hemoglobin A1c levels, and insulin resistance markers. However, further research is needed to ascertain the best doses and treatment durations for managing blood sugar levels with ashwagandha.
Ashwagandha possesses anti-inflammatory properties due to its bioactive compounds. These help relieve chronic inflammation and oxidative stress.
A pilot trial involving patients with COVID-19 showed that a combination therapy containing ashwagandha reduced inflammatory markers compared to a placebo group. However, the participants received other herbs as part of the treatment, so it’s uncertain if the effects were due only to ashwagandha. Further research will clear this up.
Ashwagandha has been associated with brain health, especially in areas such as memory and thinking. It contains antioxidants that may shield brain cells from damage caused by free radicals and oxidative stress. This could lead to overall improvements in brain function and cognitive abilities.
A review of five clinical studies suggested early evidence of ashwagandha’s potential to boost cognitive function. It seemed to benefit specific groups, including older adults. Cognitive functions it could benefit include executive functioning, attention, reaction time, and performance on cognitive tasks.
Ashwagandha is widely taken to aid sleep, and some research backs this up. A study involving 50 adults aged 65–80 found that those who were prescribed ashwagandha daily for 12 weeks had better sleep quality and felt more alert upon waking.
A recent systematic review and meta-analysis concluded that ashwagandha had a small but significant positive effect on sleep quality and made people feel more alert upon waking. These effects were seen particularly in people with sleep issues.
Ashwagandha is usually safe when used short-term, up to 12 weeks on prescription/advice of a doctor. There’s a lack of long-term safety data, so care is needed when you follow the advised dosage.
While commonly well-tolerated, ashwagandha may cause side effects such as diarrhea, drowsiness, headaches, and nausea. It may interact with certain drugs and should not be taken by pregnant or breastfeeding women. People with autoimmune diseases, thyroid issues, or liver disease should always ask a healthcare provider before taking ashwagandha.
Some people may not be suitable for ashwagandha due to existing health conditions or potential drug interactions. Always ask a healthcare professional before starting ashwagandha if you have any doubts about its fit for your situation.
Here’s an overview of ashwagandha’s safety precautions and people who should avoid them.
| Safety Precautions | Who Should Avoid Ashwagandha |
|---|---|
| Long-term safety | Data on long-term safety have yet to be established; recommended use limited to 12 weeks on doctors advice |
| Pregnant or breastfeeding women | Ashwagandha should be avoided during pregnancy and breastfeeding due to potential risks |
| Thyroid disorders | Exercise caution when using ashwagandha if you have a thyroid disorder, as the herb may interact with thyroid function |
| Autoimmune conditions | As ashwagandha may stimulate the immune system, a healthcare provider should carefully evaluate its use in people with autoimmune diseases |
Those trying to stop drinking alcohol tend to undergo withdrawal and the anxiety related to this is called withdrawal anxiety. In my experience, I have observed that Ashwagandha may have the property of alleviating withdrawal anxiety caused by chronic alcohol consumption. Studies suggest that Ashwagandha could potentially offer a protective effect in managing ethanol-withdrawal reactions.
Dr. Rajeev Singh, BAMS
Also Read: Male Yeast Infection: An In-depth Look at Causes, Symptoms, and Solutions
Standardized ashwagandha extracts usually come as capsules. Each contains different concentrations. The product labels usually carry detailed usage instructions based on the amount of active ingredients per serving. Please follow the manufacturer’s usage instructions closely.
Raw ashwagandha root powder should be mixed with water or milk to make a health tonic. It’s traditionally mixed with warm milk and honey. Dosages may vary based on age, weight, and specific health goals.
Dosages may vary based on the specific health benefit sought. For example, studies have reported effective dosages ranging from 250-1,250 mg daily for various conditions, such as stress relief, anxiety reduction, and athletic performance enhancement. A doctor can help determine the best dosage for your needs.Do not self-medicate.
Here’s a summary of ashwagandha dosage types and recommendations:
| Dosage Type | Usage & Recommendation |
|---|---|
| Standardized Extracts | Follow the instructions on the product label for dosage guidance |
| Raw Root Powder | Mix with water or milk and consume as a tonic; individual dosages may vary |
Over the years, I have observed that Withania somnifera extracts, particularly at higher concentrations, have shown effectiveness against malaria by reducing the level of parasites in the bloodstream. This suggests that this plant may have potential antimalarial properties.
Dr. Smita barode, BAMS
It’s always recommended to check with a qualified healthcare practitioner before starting ashwagandha. Your doctor can assess your specific health needs, check the suitability of ashwagandha in your health plan, and advise you on the right dosage and routine.
When choosing an ashwagandha supplement, go for products from organic, non-GMO ingredients, and reliable manufacturers who stick to Good Manufacturing Practices (GMP). A Certificate of Analysis (CoA) provided by the maker can also show that a third-party lab has tested the product for safety and effectiveness.
Adding ashwagandha into your health routine should be part of a well-rounded life. This life should include regular exercise, proper eating, good sleep, and stress management. Working with a doctor can help you form a detailed health plan that includes ashwagandha and supports your health goals.
Here’s an overview of expert advice on successful ashwagandha use:
| Expert Guidance | Tips for Successful Ashwagandha Use |
|---|---|
| Healthcare Consultation | Always speak with a healthcare professional before starting ashwagandha to ensure it’s suitable for you and to determine the correct dosage |
| Supplement Quality | Look for organic, non-GMO products that comply with GMP guidelines and have a Certificate of Analysis (CoA) |
| Holistic Wellness Plan | Incorporate ashwagandha as part of a balanced lifestyle that emphasizes regular exercise, healthy eating, adequate sleep, and stress management |
Ashwagandha has a long history of usage in traditional Ayurvedic medicine, providing various benefits especially for men. From easing stress to improving athletic prowess, it shows great versatility in promoting overall male well-being. However, remember that taking ashwagandha must be part of a balanced approach to your health, including diet, exercise, and proper stress management.
Before integrating ashwagandha into your wellness routine, consult with a qualified healthcare professional to ensure it’s suitable and safe for you. Combine ashwagandha with other healthy lifestyle habits to create a positive difference in your health and boost both physical and mental wellbeing.
The potential benefits of ashwagandha to your body are quite a few. These include benefits in fighting the effects of stress and anxiety, enhancing athletic performance, and supporting brain health and memory.
Ashwagandha is usually considered safe to take daily for up to 12 weeks if prescribed by a doctor. We still don’t know about its long-term effects, though. So, always consult with your healthcare provider before starting ashwagandha.
Some people should stay away from ashwagandha, including pregnant ladies or breastfeeding women, people with autoimmune or thyroid conditions, and those taking specific drugs that may react with the herb.
Ashwagandha is available in many forms — for instance, capsules, powders, and extracts. The ideal form and dosage will depend on the person’s needs and likes. Consult with a healthcare professional to decide which is best for you.
Ashwagandha might interact with certain medicines, including benzodiazepines, anticonvulsants, or barbiturates. That’s why it’s crucial to consult a doctor before consuming ashwagandha in any form.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
A soft food diet is essential for individuals recovering from certain medical conditions or surgeries. It plays a crucial role in ensuring that patients receive the necessary nutrients while aiding in their overall health and recovery process. This blog will discuss the importance and purpose of a soft food diet, types of foods to include, and meal ideas. Additionally, it will cover tips for individuals on soft diets and answer frequently asked questions about the topic.
Healthcare professionals often prescribe a soft food diet to individuals who cannot tolerate regular textured or highly seasoned foods due to various reasons such as surgery, dental procedures, or difficulty swallowing. They contain easily digestible and tender foods to ensure that patients get the required nutrition without causing further discomfort.
A soft food diet consists of foods that are easy to chew and swallow, aiding in the digestion process and helping patients recover from different medical conditions or post-surgery.
There are singular types of soft food diets meant to cater to unique needs and tastes. These depend on the medical condition. This may range from pureed diets, where food is blended to achieve a smooth texture, to mechanically altered diets where food is sliced or crushed into tiny fragments.
Did you know soft food diets are given for a variety of reasons?
They assist patients recovering from surgeries on the mouth, head, neck or stomach areas.
Patients who have had procedures like tooth removal or major jaw surgery could need to follow a soft food diet to enhance healing.
Many conditions like gastroenteritis, typhoid etc. make it difficult for the digestive system to function well. Your doctor may advise a soft and easy-to-digest diet in such cases.
For those struggling to swallow, soft food diets help overcome this issue. This can occur due to aging, neurological disorders, or neurodegenerative diseases.
| Why is a Soft Food Diet Prescribed? | Examples |
|---|---|
| Post-surgery Recovery | Mouth, Head, Neck, Stomach and other Surgeries |
| Dental Procedures | Wisdom Teeth Removal, Major Jaw Surgery, Dental Implants |
| Dysphagia or Difficulty Swallowing | Aging, Neurological Disorders, Neurodegenerative Diseases |
In my experience, I have observed that following a soft food diet requires special attention to fluid intake. It is recommended to drink at least eight cups of fluid every day, and it’s important to consider various options as fluids, including porridge, stews, soups and yoghurt.
Dr. Siddharth Gupta, MD
Also Read: Foods to Avoid While Taking Cymbalta: A Comprehensive Guide
If you’re following a soft food diet, go for easy-to-digest and tender foods. Do you want some examples? Here they are:
Foods high in protein aid healing after medical conditions or surgeries. They are also key nutrients for the body. Wondering what options you have? Read on:
Choose soft, ground, or chopped meats. Think chicken, turkey, and pot roast.
Ever thought of baked or broiled fish? What about soft tuna? Salmon salad could work too but steer clear of raw vegetables or fruit.
Paint a picture of soft-cooked eggs in your mind. Aren’t scrambled or poached eggs a great idea?
Fruits and veggies provide much-needed vitamins and minerals. Including cooked or canned fruits and mashed or pureed vegetables is a smart choice.
Opt for easy-to-deal-with options like applesauce, bananas, canned fruit in natural juice, or cooked and peeled fruits such as pears and peaches.
Go for soft, well-cooked veggies. Some solid examples are cooked carrots, green beans, mashed sweet potatoes, and pureed butternut squash.
If you’re wondering if you can still have grains and cereals that go down easily, you absolutely can! See the following suggestions:
Have moistened soft rice or pasta. You can add in some noodles, but go slow on hard vegetables or meat.
Warm dishes like oatmeal or cream of wheat are an easy sell for a soft food diet.
Did you know you can pick from an array of dairy and non-dairy food choices? They’re easy on your gut and promote healing.
Get creative with healthy smoothies made from fresh fruits, veggies, and protein-rich foods such as yogurt or protein powder.
Go for creamy, easy to swallow options such as yogurt, cottage cheese, or pudding.
Got a sweet tooth? No worries! You can gratify those cravings safely with snacks and desserts on your soft food diet.
You’ll find simple fruit-based treats such as applesauce, fruit cups, or canned peaches yummy!
Soft and easy to nibble on, gelatin desserts are also flavorsome.
Let me lay it out clearly with some examples.
| Food Category | Soft Food Examples |
|---|---|
| Soft Protein Sources | Tender Meats, Fish and Seafood, Eggs |
| Fruits and Vegetables | Cooked or Canned Fruits, Mashed or Pureed Vegetables |
| Grains and Cereals | Soft-Cooked Rice or Pasta, Hot Cereals |
| Dairy and Non-Dairy Options | Smoothies and Milkshakes, Yogurt and Pudding |
| Snacks and Desserts | Applesauce and Fruit Cups, Gelatin |
Over the years, I have found that when following a soft food diet, it is important to chew all foods slowly until they reach a mashed potato consistency. By thoroughly chewing your food, you facilitate the digestion process, making it easier for your body to break down and absorb the nutrients. Taking the time to chew helps manage any discomfort or complications while eating, based on what I have seen.
Dr. Rajeev Singh, BAMS
On a soft food diet, beware of foods that are tough to chew, digest or swallow.
These can be a pain and even cause discomfort during a soft food diet.
Stay away from nuts, seeds and bread containing them.
Keep off raw, hard veggies and fruits. Instead, go for soft-cooked options.
These types of foods could make you choke during recovery.
Abstain from eating hard meats such as steak, bacon, or unmashed cuts of meat.
Give a wide berth to chewy candies on a soft food diet.
Cut out any known irritating foods, such as spicy or too acidic items:
| Foods to Avoid | Examples |
|---|---|
| Hard and Crunchy Foods | Nuts and Seeds, Hard Vegetables and Fruits |
| Chewy and Sticky Foods | Tough Meats, Chewy Candies |
| Spicy and Acidic Foods | Spicy Seasonings, Hot Peppers, Tomato-Based Products, Gas-Promoting Foods |
Based on my experience, I recommend reading food labels carefully when following a soft food diet. Look for foods that contain less than 2 grams of fiber per serving. This is important because high-fiber foods can be harder to digest. By choosing low-fiber options, you can ensure a smoother digestion process and better manage your dietary needs.
Dr. Smita barode, BAMS
Also Read: Pegan Diet: A Comprehensive Guide on Its Advantages and Challenges
It’s definitely possible to put together tasty and healthy meals on a soft food diet. Just remember to include protein, fruits, vegetables, and grains. Especially important, eat enough protein especially after recent surgery or higher nutrient needs due to health states.
Start your day right with a full, tasty, and digestible breakfast. What can you make?
Blend your preferred fruit, vegetables, and protein powder mix, pour into a bowl and top with soft items like banana slices or yogurt.
How about light and fluffy scrambled eggs with soft veggies such as spinach or diced bell peppers?
Want to ensure your lunch is filling and kind to your stomach? Check out these options:
Try out pureed soups made from mixed cooked vegetables and tasty broth for a warm, nutritious lunch option.
Build a full, balanced bowl by layering mashed potatoes or sweet potatoes with small, tender bits of meat, fish, or poultry, and soft cooked vegetables.
Close your day with a nice tasty and nutritious meal that fits your soft food diet:
Freshly prepared khichdi and daliya with your choice of grains can be combined with mashed potatoes to make a healthy and yummy dinner.
Go for tender shredded chicken cooked with soft rice and easy to chew vegetables for a satisfying dinner.
Opt for gently poached fish, served alongside tender, soft-cooked vegetables, for a light and nutritious evening meal.
To cap it off, here are some examples of meal suggestions to consider:
| Mealtime | Soft Food Diet Ideas |
|---|---|
| Breakfast | Smoothie Bowl Recipes, Scrambled Eggs with Soft Vegetables, Upama |
| Lunch | Pureed Soup Recipes, Raita and daliya, Mashed Potato or Sweet Potato Bowls |
| Dinner | khichdi, Soft Chicken and Rice Dishes, Poached Fish with Vegetables |
Follow these tips as you stick to your soft food diet to ensure you get enough nutrition and enjoy your meals:
The way you prepare your meals can greatly affect how easy it is to eat and enjoy them.
Choose cooking methods like steaming, boiling or braising to soften your food.
Use a blender, food processor, or masher to change the texture of your food to make it easier to eat and digest.
Keeping a balanced and nourishing diet is crucial when on a soft food diet:
Aim to include a diverse range of nutrient-packed foods. They will boost healing and overall health during your recovery period.
Spend time planning your meals. This way, you ensure you are getting enough nutrition. Don’t forget to factor in your daily need for protein and other nutrients.
| Tips Category | Soft Food Diet Tips |
|---|---|
| Food Preparation Tips | Select Appropriate Cooking Methods, Modify Food Texture |
| Nutritional Tips | Focus on Nutrient-Rich Foods, Plan Meals, Practice Portion Control |
On a soft food diet, it’s vital to talk to your healthcare provider about your unique dietary needs. Make sure your diet fits your situation. Having a balanced and nourishing soft diet helps speed up healing and maintain overall health during your recovery period.
Soft food diets are key to health and recovery for people dealing with medical issues or recovering from surgery. With a well-balanced, planned soft food diet, you can still get the right nutrition during this challenging stage and eventually move back to your normal diet with time and guidance.
You can include items such as khichdi, daliya, halwa, scrambled eggs, smoothies, cooked fruits and vegetables, moist and tender meats and creamy soups in your diet.
Post-oral surgery, you can include items like yoghurt, smoothies, mashed potatoes, mashed bananas, applesauce, or pureed soups in your diet.
Choose easily digestible items such as smoothies, pureed soups, milkshakes, buttermilk, halwa mashed vegetables and creamy hot cereals.
For dinner, go for dishes like khichdi, daliya, soft chicken or turkey with rice, poached fish with tender cooked vegetables, or mashed potato bowls topped with a tender shred.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
As we approach the last quarter of the year, people are high in spirits because the last four months are peppered with festivities around the world. However, right before the upcoming merriment commences and just when people are beginning to really move on with their lives past the shadow cast by the COVID years, there is rising concern once again with the surge in cases of the new COVID variant being referred to as Pirola.
What is this Pirola variant and will it be a dampener on the spirit of people and the end-of-year festivities? Read on to find out more.
Pirola is the nickname of a new BA.2.86 variant, which was recently designated. It has been found that Pirola is a highly mutating variant of Omicron, with more than 30 mutations and it has triggered a surge in cases worldwide, especially in parts of Europe and the United States. As per Scott Roberts, who is a Yale Medicine infectious disease specialist, the high number of mutations of Pirola is considered as ‘notable’.
Pirola is a type of BA.2.86 variant, which is a designated variant of Omicron. However, the BA.2.86 variant has additional mutations when compared with previously detected Omicron subtypes, according to a specialist from Yale.
Scientists are of the opinion that the BA.2.86 variant is not likely to cause widespread waves of death and disease. This can be directly linked to the strong immunity that people now have after the worldwide vaccination drive.
The World Health Organization is closely monitoring the surge in cases and keeping an eye on the behaviour of the COVID-19 2.86 variant. As per reports, those who have been earlier affected by COVID-19 have a greater chance of infection.
Up until now, the symptoms of the Pirola virus remain quite similar to many of the COVID-19 variants. Experts say that it is still too early to comment. Some of the noted pirola symptoms are:
An article that was published on August 31st in the Yale Medicine Review noted there was a rapid rise of COVID-19 infections in many countries due to Pirola. As of August 30th, 24 cases have been reported around the world. The countries that have been affected are the United Kingdom, Denmark, Canada, Israel, and the United States.
Although India has reported 18 cases of COVID-19 infection as of 3rd September 2023, it has not yet reported any case of Pirola. There are a number of flu-like cases reported in different parts of the country. With reduced interest in COVID testing and genome sequencing, it is difficult to establish the actual numbers of people infected with different Covid variants.
The precautionary measures suggested to avert an infection from the Pirola variant are similar to government mandates. These are:
Also Read: Why Is My Upper Stomach Bigger Than My Lower? Understanding Body Composition
As COVID-19 continues to remain amongst us in its new variants and mutated forms, we can safely say that we cannot let our guards down at any point in time. By taking care of our health and of those around us, we can ensure that there is no spread of infections due to the Pirola COVID variant. There is no need to panic, but we must be aware and cautious.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Just as the world thought that it had put COVID-19 behind it, anxiety is gripping the globe again. SARS CoV-2 is back and this time with its new COVID variants, EG.5 (ERIS) and BA.2.86. This fast-spreading virus has been circulating in the US since February, with an approximately 17% uptick in cases. Lately, it has also been reported in countries like Japan, Canada, China, South Korea and India, amongst others.
To clear the aura of mystery around the new COVID variants – EG.5 and BA.2.86 variant let us read more about it and find out how different it is from its forerunners.
EG.5 has been reported to be a sub-lineage of the SARS-CoV-2 omicron variant that was first identified in November 2021. It is linked closely to XBB.1.9.2, which is another omicron subvariant with an extra mutation of the spike protein. The variant has been nicknamed ‘Eris’ unofficially on social media by T. Ryan Gregory from the University of Guelph in Canada, referring to the Greek goddess of discord and strife. The first report of EG.5 was submitted to WHO on 17th February 2023 and was placed for monitoring on 19th July.
What is COVID variant BA.2.86 ?
BA.2.86 emerges as a novel variant of SARS-CoV-2, showcasing a multitude of additional mutations relative to preceding Omicron variants. Specifically, the genetic composition of BA.2.86 reveals alterations encompassing more than 30 amino acid distinctions in comparison to BA.2, which held prominence as the prevailing Omicron lineage in the early months of 2022. Furthermore, BA.2.86 manifests over 35 amino acid changes in contrast to the more recently prevalent XBB.1.5 lineage, which maintained dominance throughout the majority of 2023. This extent of genetic divergence closely parallels the degree observed between the initial Omicron variant (BA.1) and preceding strains like Delta (B.1.617.2).
As of now, there is little evidence that this variant is more serious than its predecessors. Additionally, the manner in which the variant enters the body through tissues and cells and the symptoms caused by it have also been found to be similar to the other omicron variants.
While the new COVID variants are structurally different from previous variants, as explained above, it is too early to comment on changes in disease severity or rate of transmission of these viruses.
COVID EG.5 symptoms or Eris symptoms and COVID BA.2.86 symptoms have been found to be similar to other variants. These are:
The World Health Organization (WHO) has made statements that they are closely tracking the new COVID variant, EG.5 and BA.2.86, because there are possibilities that it may turn out to be more contagious as compared to the others. EG.5 has been labelled as a ‘variant of interest’ while COVID BA.2.86 has been labelled as a ‘variant under surveillance’.
However, WHO has maintained that it is important to keep following COVID-appropriate behaviour. There is always a possibility of the emergence of newer variants like BA.2.86. WHO has commanded member countries to keep track of COVID-19 illness, severity and transmission.
The subtype of Omicron, the EG.5 variant, has been surging across the world in case clusters. In India, cases of EG.5, as well as other newer variants, are suspected to be circulating. but health authorities have repeatedly stated that there is no need to panic yet. Everyone should try to follow the COVID-safety measures to reduce our risk of exposure to these viruses.
The precautionary measures required to stay protected from the EG.5 variant and other emerging variant are the same as previously practised COVID appropriate behaviour These are:
Recently, WHO has tagged the EG.5 variant as a ‘variant of interest’ meaning that there is the possibility that the rate of mutation can make it more contagious. BA.2.86 is being monitored closely. Also, it is highly susceptible to evading immunity. So, there is a need to carefully monitor its transmission in the coming weeks. However, it hasn’t yet been established if the new COVID variant is going to prove to be more dangerous in terms of illness severity. The best way to keep yourself protected from the newer variants is to maintain health and hygiene. Vaccination and social distancing are a must as well.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
IBS is a common gut disorder affecting millions globally. It can cause symptoms like tummy pain, bloating, and changes in bowel habits. What causes IBS? We don’t know exactly. But each person can experience it differently. A critical part of managing IBS is knowing how food affects your symptoms.
In this blog, we’ll delve into the common foods that cause IBS symptoms. We’ll also discuss safe foods for people with IBS. Plus, we’ll share healthy tips, meal plans, and lifestyle tweaks that can help you manage IBS. By knowing what foods help and harm, you can help manage your symptoms. Remember, taking control improves your life!
Now, let’s get a closer look at common foods that give you IBS flares. Each one has potential downsides, but also healthier alternatives. Ready to dive into it?
How about insoluble fiber? It’s in plant-based foods like whole grains, fruits, and veggies. And it’s vital for decent digestion. But it can make some people’s IBS symptoms worse.
Insoluble fibers are found in the following:
What if foods high in insoluble fiber upset your gut? You may want to try other fiber sources that are kinder to IBS. Such as:
Gluten is a protein found in grains like wheat, rye, and barley. For some people, gluten may flare up their IBS.
Gluten sensitivity and IBS both bring on belly pain and bloating. But they’re not the same and need different handling. That’s why you must check with a healthcare professional if you have gluten sensitivity or IBS before you change your diet.
Does gluten spike your IBS symptoms? You can still enjoy food. Substitute with gluten-free options like:
Did you know ?
Dairy can be troublesome for people with IBS. The lactose in it may upset the gut.
Lactose is a natural sugar in dairy products. Some folks find it hard to digest. It can result in IBS flares. But remember, lactose intolerance is different from IBS. You need to figure out which one you have before changing your meals.
If dairy gives you problems, try lactose-free or dairy substitutes, like:
Fried foods are often fatty and may be hard on the digestive system, causing IBS flares in some people.
High-fat foods can lead to IBS symptoms. These include diarrhea, bloating, and stomach upset. You might want to lower your fried and fatty foods intake to ease your symptoms.
Instead of frying, why not cook more healthily? Try:
Beans and legumes pack heaps of protein and fiber. But they can cause IBS flares in some people due to a compound named oligosaccharides.
The oligosaccharides in beans and legumes are tough to digest. So, they lead to gas production and heightened IBS symptoms.
If beans and legumes unsettle your gut, you could try these other protein sources:
Caffeine can act as a gut stimulant. This could link it to triggering IBS flares.
Drinks like coffee, tea, and soda have caffeine. These can up gut movements, leading to more IBS symptoms. One way to improve your condition? Limit your caffeine.
If you need a caffeine-free drink, consider options like:
Processed foods often contain additives and preservatives. These can trigger your IBS.
Many processed foods have added sugars, salts, fats, and artificial ingredients. These can sway the balance of gut bacteria and spark off IBS symptoms. Eating fewer processed foods may lessen your symptoms.
Instead of biting into processed snacks or meals, why not try whole, real foods? Like:
Artificial sweeteners take the place of sugar in many processed foods. But they can disturb digestion and create worse IBS symptoms.
Your body can have trouble absorbing sugar substitutes. It can lead to gas, bloating, and diarrhea, especially in those with IBS.
If sugar-free sweeteners rile your IBS, why not use natural alternatives? Like:
Some chocolate types can make your IBS symptoms worse. Their high fat, sugar, and lactose content, not forgetting caffeine, can provoke IBS.
Milk chocolate and white chocolate are likely to flare up IBS thanks to the high sugar and lactose levels.
Do you love chocolate and have IBS? Try low-FODMAP options:
Alcohol consumption may worsen IBS symptoms. It can harm the digestive system and cause dehydration.
Alcohol can irritate the gut, flaring up IBS symptoms like diarrhea and bloating. Plus, alcohol can dry out the body, negatively affecting digestion.
Garlic and onions give great flavor to foods. But for persons with IBS, they can be a problem due to their FODMAPs.
Fructans, found in garlic and onions, are hard for the gut to break down. This can lead to gas and pain in people with IBS.
If garlic and onions cause IBS flares, think about using different flavorings. Like chives, green onions (the green parts only), or herbs such as basil, parsley, rosemary.
Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts can stir up IBS symptoms. Because of how your body digests them.
When your body processes cruciferous veggies, you can get gassy and bloated. This can cause discomfort even for those without IBS.
Are you bothered by cruciferous veggies? You could opt for low-FODMAP alternatives:
Here’s your quick guide to which foods to shun and what options are safer:
| Foods to Avoid | Better Choices |
|---|---|
| Insoluble fiber | Soluble fiber-rich foods |
| Gluten | Gluten-free alternatives |
| Dairy | Lactose-free or dairy alternatives |
| Fried foods | Healthier cooking methods |
| Beans and legumes | Alternate protein sources |
| Caffeinated drinks | Non-caffeinated beverages |
| Processed foods | Whole, unprocessed foods |
| Sugar-free sweeteners | Natural sweeteners |
| Chocolate (high fat/sugar) | Low-FODMAP chocolate alternatives |
| Alcohol | Alcohol alternatives in moderation |
| Garlic and onions | Low-FODMAP flavorings |
| Cruciferous vegetables | Low-FODMAP vegetables |
Indian food is famous for its spiciness. Based on some studies and my observations, spicy foods might aggravate certain gastric conditions like irritable bowel syndrome (IBS). I highly recommend that people with IBS must avoid eating spicy foods.
Dr. Siddharth Gupta, MD
A balanced diet is key to good health. And it’s super essential for people with IBS. Meal planning helps make sure you get the right mix of nutrients, plus avoid trigger foods.
Going for low-FODMAP foods can help ease IBS symptoms. Want some ideas for every food group?
These fruits are great options:
These veggies are safe choices:
These grains make good choices:
Also Read: Foods to Avoid When Taking Bisoprolol: A Research-Based Guide to Your Diet
Protein is an essential part of all diets. Especially so for IBS sufferers.
Lean protein options to consider:
If you’re vegetarian, these proteins are great:
Eating out with IBS can be hard. But it doesn’t have to be. Follow these tips at your local eatery:
Coupled with diet changes, consider making these tweaks to your day-to-day routine to help with IBS:
Here’s a short round-up of strategies you can use for IBS:
| Helpful Strategies for IBS |
|---|
| Choose low-FODMAP foods |
| Opt for high-quality protein sources |
| Be mindful when dining out |
| Implement lifestyle changes |
Based on my experiences, patients with irritable bowel syndrome (IBS) must avoid the FODMAPS diet. It stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These food groups may produce gas and might increase fluid in the bowel which leads to bloating. Additionally, they might also lead to diarrhoea, pain, etc.
Dr. Rajeev Singh, BAMS
Managing IBS can be tricky. But you can make a big difference by knowing what foods to keep away from. And by going for healthier alternatives. Remember that triggers differ for each person. So it’s key to pay attention to your own body and adjust well. By taking charge of what you eat, and with lifestyle changes, you can better handle your IBS. And enjoy a healthier and happier life, indeed!
Common IBS food triggers can include insoluble fiber, gluten, dairy, fried foods, beans and legumes, drinks with caffeine, processed items, sugar-free sweeteners, chocolate, alcohol, garlic and onions, and veggies from the cruciferous bunch.
Consider low-FODMAP fruits, veggies, grains, lean proteins, and plant-based proteins if you have IBS.
Triggers can differ, but usual ones can be certain foods, stress, gut illnesses, improper sleep routine and lifestyle factors.
Standard IBS food triggers can include insoluble fiber, gluten, dairy, fried foods, beans and legumes, caffeinated drinks, processed stuff, sugarless sweeteners, chocolate, alcohol, garlic and onions, and cruciferous veggies.
During an IBS flare, go for low-FODMAP fruits, veggies, grains, lean proteins, and plant-based proteins. Choose based on your symptom type (diarrhea or constipation).
Try low-FODMAP foods and drink lots of water. Also, focus on stress-relievers such as meditation or deep breaths.
The worst picks for IBS can vary by person. But they often include insoluble fiber, gluten, dairy, fried items, beans and legumes, caffeinated drinks, processed foods, sugar-free sweeteners, chocolate, alcohol, garlic and onions, and cruciferous veggies.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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