Your Gastric system undertakes one of the most important processes of your body i.e. Digestion. Digestion involves the absorption of important nutrients through food and removal of toxins or waste products from the body.

An efficient gastric system will help incomplete digestion, facilitating the utilisation of nutrients, needed by us. A healthy gastrointestinal system is highly influenced by billions of good bacteria that make up your gut microbiome and plays an essential role in maintaining your overall health and wellness.

There are many factors negatively affecting your gastric health right from bad eating habits, poor lifestyle, less physical activity, high-stress levels of undiagnosed & untreated gut disorders. Poor gastric health also leads to toxin build-up in the body and ultimately ill-health.

There are easy holistic ways to help improve your gastric health…

  • Use of Pre & Probiotics: Foods rich in prebiotics and probiotics help promote healthy gut microbiome. Consume gut-friendly foods like pulses, banana, oats (prebiotics) as well as foods like curd & fermented products (probiotics) necessary to maintain gastric health. There is a direct relationship between what you eat, your gut bacteria and how you feel.
  • Enough Dietary Fibre: It is an indigestible carbohydrate present in plant foods. Fibre is an important nutrient with RDA of 30 gms per day. Eating good amounts of vegetables, fruits, sprouts, legumes and beans helps you get enough dietary fibre from food. It helps facilitates bowel movement and throws toxin out of the system.
  • Plenty of Hydration: Adequate fluid consumption may help alleviate many gastric issues like acidity, constipation, diarrhoea, bloating, indigestion, etc. A minimum water/fluid intake of 2.5 – 3 litres is ideal for healthy individuals. For individuals with lower water intake, consumption can be enhanced using Durmeric drops*.
  • Reduce stress: Stress has a direct effect on gastric health. It is advisable to keep stress under check and try relaxation therapies like yoga, meditation, tai chi, etc. Stress can aggravate some digestive disorders like IBS, Ulcerative Colitis and Crohn’s disease.
  • Avoid high sugar diet: A diet high in simple sugars and processed foods can decrease the amounts of good bacteria in your gut. A sugar-rich diet also contributes to inflammation in the body and has many detrimental effects on gut health.
  • Herbal decoction: Herbal preparations recommended by our grandmoms have been working as an all-time home remedy for gastric upsets and to adjust our stomach to the changing weather conditions. As a metaphor, for old medicine in a new bottle, one can even incorporate Durmeric* ‘Nano drops’ daily to strengthen the gastric health.
  • Get enough sleep: Not getting enough quality sleep can have a deleterious impact on your gut health which ultimately contributes to more sleep issues. Try to get at least 7-8 hours of uninterrupted sleep every night for a strong and healthy GI system.
  • Check for food allergy/intolerance: Certain foods can trigger a sensitive reaction in people with weak gastric health. Hypersensitivity to foods invariably results in indigestion, bloating and flatulence. It is advised to completely avoid the trigger foods to improve your gastric health.
  • Exercise regularly: Exercising regularly is the best way to ward off gastric issues like gas, bloating, acidity, etc. Exercising can also reduce the fat surrounding the visceral organs in the abdomen region and the girth of your waist. At least 150 mins of workout or walk are recommended weekly for a healthy system.
  • Avoid Smoking & Alcohol: Smoking is known to alter the gut flora by decreasing the beneficial bacteria and increasing the harmful bacteria. Alcohol can reduce the digestive enzymes present in the stomach. It also diminishes the stomach’s ability to destroy harmful bacteria that could then enter the intestines.
  • Avoid carbonated beverages/tea coffee/spicy foods: These foods and beverages can irritate the stomach lining or increase acid production. Colas and excess of tea coffee also act as a diuretic and throw water out of your system. Try to limit or avoid the intake as much as possible for a healthy gastric system.

(Durmeric* – Concentrated Natural Herbal Extracts with medicinal properties)

Dr. Kamna Desai

Dietitian, Mumbai

A qualified Dietitian from Mumbai with over 20 years of expertise in the field of health and nutrition.