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Diet Plan for Digestion Support

Digestion is the process of breakdown of food into small molecules so that they can be absorbed by the blood stream. Indigestion happens when the taken meal is unable to digest in a stimulated time. And then the most common problems of the digestive tract arises such as discomfort, fullness, pain, bloating, indigestion, acidity, constipation and heart burn. An unhealthy diet or lifestyle can cause above digestive issues. Bad eating habits and unhealthy diet, such as eating too quickly or skipping meals are responsible for arising Digestive disorders.

Digestion Support diet chart

DIET CHART FOR DIGESTION SUPPORT

EARLY-MORNING

Fennel water / Lukewarm water

BREAKFAST

Broken wheat porridge / Veg Semolina (veg upma) / Veg Vermicelli / Missi Roti /Veg poha / Chapatti with Veg or Dal / Occasionally (Stuffed Chapatti)

MID-MORNING

Herbal tea / Any Fruit / Coconut water

LUNCH

Chapatti / Rice / Salad / Vegetable / Dal / Veg Khichri / Veg Dalia

EVENING

Homemade soup / Herbal tea / Green tea / Lemongrass tea

DINNER

Chapatti / Boiled rice / Veg Khichri / Veg Dalia + Vegetable + Dal

BED TIME

Fennel seeds with water

DIET INSTRUCTIONS

CEREALS

Cereals to be consumed

Wheat, White rice, Semolina, Vermicelli, Millets

Cereals to be avoided

Refined flour and its products

FRUITS

Fruits to be consumed

Apple, Banana, Water melon, Muskmelon, Pear, Pomegranate, Papaya

Fruits to be avoided

Citrus fruits, Mango, Dates, Litchi, Canned fruits and juices

VEGETABLES

Vegetables to be consumed

Pumpkin, Ginger, Celery, Ridge gourd, Round gourd, Red onion, Zucchini, Coriander, Radish, Cabbage, Cauliflower, Carrot, Peas, Fenugreek leaves, Tomato, Potato, Bottle gourd, Bitter gourd, Turnip, Squash

Vegetables to be avoided

Sweet potato, Jackfruit, Capsicum, Raw Salad, Garlic, Taro root, Kale, Mushrooms, Spinach, Yam, Okra, Canned vegetables and frozen vegetables

PULSES

Pulses to be consumed

Split pulses only

Pulses to be avoided

Whole pulses

DAIRY PRODUCTS

Dairy Products to be consumed

Curd, Yogurt, Buttermilk (occasionally)

Dairy Products to be avoided

Milk, Tofu, Full-fat yoghurt, Cream cheese, Condensed milk, unpasteurized cheese

SPICES

Spices to be consumed

Cumin, Coriander, Turmeric, Ginger, Black pepper, Fennel, Rock salt, Cinnamon, Cloves

Spices to be avoided

Red chilies

DRINKS

Drinks to be consumed

Coconut water, Sugarcane juice, homemade soups, Green juice, Herbal tea, Buttermilk

Drinks to be avoided

Whole milk drinks, Cream based liqueurs, canned soup and packaged soup, Alcohol, Sweetened drinks, Squashes, Carbonated drinks.

FLESH FOODS

Flesh Foods to be consumed

Egg white occasionally

Flesh Foods to be avoided

Processed and fried meat, Red meat, Fish Turkey, Rabbit, Fish Roe, Mutton, Salami, Duck, Goose

SEEDS AND DRY FRUITS

Dry Fruits to be consumed

Almonds

Dry Fruits to be avoided

Pistachio, Cashew, Peanuts, Raisin, Walnut, Pumpkin Seeds, Chia Seeds, Flax Seeds, Sunflower Seeds, Sesame Seeds

OILS

Oils to be consumed

Cow ghee, Mustard oil, Rice bran oil

Oils to be avoided

Cream, Palm oil, Butter, Sunflower oil, Canola oil

OTHER FOODS

Other Foods to be consumed

Jaggery

Other Foods to be avoided

Bakery and Processed Foods, Fried Food, Junk Food, Pickles, Artificial Sweeteners, Packed Soups, Sauces, Refined Sugar

LIFESTYLE AND DIETARY TIPS

  • Follow regular and balanced meal pattern.
  • Water intake should be increased at least 8-10 glasses.
  • Increase physical activity and exercise.
  • Walk for at least 30-45 minutes.
  • Whole fruit should be preferred than fruit juices.
  • Skipping meals should be avoided, especially the breakfast.

HOME REMEDIES FOR DIGESTION SUPPORT

  1. Warm water - Take one glass of hot water in the morning or sip it throughout the day.
  2. Ginger tea - Boil 1-2 ginger slices in 2 cups of water till it's reduced to 1 cup.
  3. Fennel seeds - Soak around 10-20 fennel seed in water overnight. Strain and drink it in the next morning on an empty stomach.
  4. Herbal Tea - Boil ½ tsp each of fennel, coriander, cumin in 3 cups of water till it's reduced to 1 cup.
  5. Chamomile tea - Drink a one cup of tea throughout the day.
  6. Mint and Holy basil leaves - Boil 4-5 mint leaves and 4-5 holy basil leaves + ½ tsp of turmeric in 2 cups of water till it's reduced to 1 cup.
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Best Ayurvedic Doctor in Mohali - Dr. Vikram Chauhan

Dr. Vikram Chauhan

MD (AYURVEDA)

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