A HECTIC lifestyle can disrupt our mealtimes and appetite. Our lack of a routine and poor time management can result in skipped meals or eating while rushing on the go. This can cause indigestion.
Below are some recommendations on eating right:
STEP 1: EAT HEALTHY
*Eat on time and do not skip meals.
*Don’t overeat. Reduce the size of your portions at mealtimes, or try eating four to five small meals instead of three large ones.
*Aim to include 25 grammes of dietary fiber from foods such as wholegrains, vegetables, fruit, beans, nuts and seeds.
*Allocate sufficient time to eat at a relaxed pace. Chew each mouthful thoroughly before swallowing. I notice that with being so time strapped, many of us just tend to eat fast and miss this much overlooked step in healthy eating.
*Avoid eating a large meal close to your bedtime to avoid reflux while you are in a reclined position. Ideally, your last meal should be at least two to three hours to allow it to digest.
STEP 2: MAINTAIN A HEALTHY WEIGHT WITH REGULAR EXERCISE
The chances of heartburn increase if you are overweight. Researchers believe the possible reasons for this include excess fat around the abdomen area and the chemicals released by body fat cells.
Regular exercise is a proven way to help you to lose and maintain a healthy weight. Being physically active also promotes regular bowel movement. Do exercises that you enjoy so that it is something you will continue to do and not feel like it’s a chore
. When you go on holiday or a business trip, always be sure to pack a pair of walking shoes, so you can sneak in some calorie-burning walks or a work out at the hotel gym.
STEP 3: CUT DOWN ON GREASY FOODS AND SPICES
Greasy foods are harder to digest and can cause uncomfortable indigestion and heartburn. Reduce your intake of deep-fried foods and go for dishes cooked with less oil. Look for dishes that are lightly stir fried, steamed, braised, poached or baked.
Spicy food, garlic and onion trigger stomach discomfort. If you have a problem like heartburn or an irritable bowel, avoid them completely. Visit a dietitian who can help you see what foods you can and can’t tolerate, to manage your digestive discomforts.
STEP 4: DRINK PLENTY OF FLUIDS
The Malaysian Dietary Guidelines recommends that we drink at least two litres or eight cups of water per day. Are you drinking enough? If not, then you should think about ways to drink up. A sufficient water intake encourages the passage of waste through your digestive system and helps soften stools to prevent constipation.
A good way to ensure you are getting enough fluids is to drink a glass of water with every meal. Keep bottles of water around you too, such as in your car, your work bag, office table and bedroom. I find that when I have water around me, it becomes a gentle reminder to me to drink up.
STEP 5 : THE RIGHT BEVERAGES
Drinks containing caffeine like coffee, tea, chocolate and carbonated sodas boost acid levels in the stomach, leading to digestive discomfort.
Fizzy drinks in general may bloat your tummy, which can also lead to heartburn.
However, if you can't do without your coffee or tea, limit your intake to no more than one or two small cups a day, based on your tolerance.
STEP 6: MANAGE STRESS
Uneasiness in your stomach may happen during times of stress and anxiety, as this can upset the sensitive balance of digestion. This is when you may experience bloating, stomach pain, constipation or diarrhoea.
Stress can worsen existing conditions such as peptic ulcers (on the inside lining of the stomach or small intestine), irritable bowel syndrome and chronic constipation.
Learn to manage your stress level by doing activities that relax you such as meditation, yoga, qi gong, gardening or any hobbies you enjoy.
STEP 7: GOOD BOWEL HABITS
Find the best time of day for you to have a bowel movement and try as much as possible to stick to your chosen time. Cultivate the good habit of using the bathroom whenever you have the urge to have a bowel movement. This helps your body to regulate itself better so you don’t run the risk of being constipated.
STEP 8 : UNDERSTAND GUT-FRIENDLY BACTERIA
Do you know the difference between probiotics and prebiotics? Both are good for your digestive system. Foods with probiotics have health properties that can help to increase the quantity of good bacteria in your intestines.
Probiotics function to improve your digestion and strengthen your immune system to help you fend off allergies. Foods that are good sources of probiotics are those that contain “live active cultures” such as yogurt, fermented foods and cultured milk drinks.
Prebiotics, on the other hand, are dietary fibres that the good bacteria feeds on in your intestines so that they thrive and flourish. The best way for you to get prebiotics is to eat an abundance of plant-base foods such as beans, vegetables, fruit, seeds and nuts.
NUTRITION IN THE KITCHEN
BAKED MULTIGRAIN RICE & BEAN CASSEROLE
SERVES : 4
INGREDIENTS
2 cups cooked multigrain rice
1 medium red onion –chopped
1 cup canned red beans
1 cup white button mushroom
½ cup celery
½ cup raisins
1 cup shredded cheddar cheese
Salt and crushed black pepper to taste
2 tsp cooking oil
METHOD
•Preheat oven to 180 degrees Celsius.
•In a non-stick pan, heat the cooking oil and gently saute the chopped onions.
•Stir in the finely chopped celery and white button mushroom till soft.
•Add cooked brown rice and stir well.
•Finally add raisins and heat through.
•Season with salt and pepper.
•Pour the cooked rice mixture into an oven-proof dish.
•Top with shredded cheddar cheese.
•Bake for eight minutes till the cheese melts and is golden brown.
* Indra Balaratnam is a consultant dietitian who believes in simple practical ways to eating well and living healthy. She can be reached at indra.balaratnam@gmail.com