A Comprehensive look into Gut Health in India

Food in India has been a major part of its culture and history for millennia at this point. With it comes a lot of celebration and excitement, as the culinary delights that have showered the country with all kinds of emotions that enhance the already spectacular festivities. Yet, the food that is being produced in the country has been under a lot of health related issues that have become a lot more common nowadays.

There have been plenty of cases each day where a person is affected by a bloated stomach, frequent acidity attacks and even constipation that plagues them relentlessly. The most surprising thing to take note of is that all of these medical conditions were not at all present a couple of decades prior. This is due to how much simpler the food and diet choices were back then. They were also a lot more healthier food items that were all utilised in appropriate ways while also having selective ingredients that were not under utilized at all.

The purpose of taking care of the health of your gut is much more than simply helping the digestive process. Having the correct amount of food can work wonders on the development and maintenance of the body's immune system, keeping the health of your skin in top shape as well as keeping potential chronic diseases at bay. The average Indian diet has a lot of useful gut-healthy food items that can work wonders to the body, however, with the amount of changes that it has gone through thanks to the modernization of Indian Cuisine, habits when it comes to eating and also the quality and lifestyle of how certain individuals live have led to the digestive system to be in complete shambles.

WHAT IS GUT HEALTH AND ITS OVERALL IMPORTANCE?  

The health of the gut is maintained through the functionality and assessment of how much bacteria is present within its system as well as lots of enzymes that can potentially build up without thorough intervention. The bacteria present within the gut can amount to trillions, and are collectively all known as the bacterial microbe. These masses of bacteria help break down food further for the body to absorb and consume for getting the required energy to operate the body without any issues.

Indians seem to believe that good digestion will only occur when the body has extremely good bowel movements and is capable of passing stool everyday. Unfortunately for them, the health of the gut will also depend on the process of digestion, the ability of turning consumed food into essential energy for the body to work effectively, and having plenty of microbial diversity. In case the balance of the amount of bacteria present within the body is completely disturbed, it can lead down to a terrible chain of reactions which starts with a medical condition commonly known as dysbiosis.

Gut health that happens to be poor is not only indicated by poor digestion, but also through very low amounts of energy provided by the body, unexplainable frequent illnesses, problems with trying to sleep and even problems related to the skin.

WHY ARE DIGESTIVE ISSUES RISING IN INDIA?

India in its modern times is currently having one of its largest transformations in terms of how it consumes specific food items. The methods of cooking at homes are slowly dying off and are being replaced with many processed foods that carry artificial food coloring, flavour and texture, which ultimately leads to a lot more chemicals being pumped within the body. Some of the more widespread reasons for the decline are as follows:-

• Preference of completely refined and artificially enhanced carbohydrates such as maida (Refined Flour) and white rice.
• Consistent consumption of additives that can mess up the flow of the digestive cycle, such as spicy foods, oily foods and even fried foods.
• Excessive usage of antibiotics even if there is no longer any permanent damage to the body and without any help from particular post-antibiotic gut restoration efforts.
• Living a very solitary lifestyle while idling about with nothing to do and very little physical activity and time for sleeping.
• A lot of stress levels that have been accumulated from daily life as well as an uneven sleeping schedule that is never consistent at all.

If you frequently experience bloating or digestive discomfort, read this detailed post on Food intolerances in Hindi.

WHAT ARE SOME COMMON DIGESTIVE ISSUES IN AN INDIAN HOUSEHOLD?

The health of the gut is important no matter what age you might be. Children and the elderly are especially important due to the likelihood of them developing some very serious gut-related medical conditions that may have them hospitalized if nothing is done to preserve their health sooner.

BLOATING FROM GAS

This is a very confusing symptom. It is by far the most widespread among the symptoms that affect the majority of the Indian population, but it is so common nowadays that many individuals simply choose to ignore it. This has been noted to be found directly after eating a massive meal, where Indians will begin to notice their stomach being unusually full, and will often stay that way for a good period of time. This will often happen after someone has a lot of aerated cold drinks, unsoaked legumes and even fermented dals.

ACID REFLUX

This is usually brought on by the excessive consumption of street foods that are filled with oil, spice and are deep fried. Plenty of irregular eating times can also lead to a lot of acidity in the body. India is very reliant on food items such as tea, pickles, chillies and chutneys are used everywhere, everyday and shows no sign of stopping anytime soon. All of these will lead to a very critical and chronic disease known as GERD or Gastreosophageal Reflux Disease.

Chronic gut issues may cause inflammation in the body. Learn what inflammation means, its causes and symptoms in this hindi blog.

CONSTIPATION

Another relatively common side effect for many medical conditions in India is being constipated. This will often happen when there is very little water intake in the body. To help combat this, a lot of individuals suffering from constipation heavily rely on certain medications such as laxatives and specific herbal medications that are said to improve bowel movement significantly. This is more often than not worsened by the daily jobs that many individuals partake in which do not require a lot of physical labor.

Detoxing your body is essential for gut health. Discover effective home detox methods for summer in this hindi article.

ARE INDIAN DIETS HELPING OR HARMING GUT HEALTH?

There are two very distinct ways to confirm whether Indian diets are capable of affecting gut health in any way, through the comparison of the past and the current diets that were and are being used.

TRADITIONAL INDIAN DIET

This diet is primarily filled with fermented food items such as idlis, dosas, dahi, and sometimes even kanji, which all have been confirmed to contain antibiotics to help preserve the health of the gut. The inclusion of food rich in Fibre, such as lentils and vegetables, are all confirmed to have the necessary properties required for healthy digestion. Specific spices are also confirmed to have an actual effect on the gut's health through the consumption of jeera, hing, and even turmeric/haldi are all that are needed for proper digestive properties.

MODERN INDIAN DIET

This particular diet is very heavily reliant on having refined flour in every meal through the consumption of rotis, paranthas, puris and snacks containing the refined flour. The inclusion of several really high amounts of oily and fried foods are also added into the diet with pakoras, samosas and bhaturas. Consuming many soft drinks is also subject to gut health compromises, as well as having foods that are extremely high in sugar content daily like desserts, candies and sweets. There is also the lack of portion control found in a variety of Indian homes, which leads to plenty of conditions related to gut health.

Want to improve your gut health naturally? Read about the benefits of oats and why they’re great for digestion.

WHAT ARE SOME OF THE MOST COMMON SYMPTOMS FOUND IN POOR GUT HEALTH?

• Experiencing a lot of bloatedness and stomach pains after having some food.
• Persistent headaches are also commonly found directly after having food as well.
• Having a lot of inadvertent mood swings that happen at any given time during the day, as well as feeling very irritable and anxious.
• The skin is able to flare-up without any reason as to why that is the case.
• Unable to get rid of bad breath affecting you even after you have thoroughly brushed your teeth.
• Experiencing a large and relentless craving for having sugary treats during the night.
• Having a lot of trouble trying to sleep during the night.

Vitamin deficiencies can affect gut health. Learn more in this hindi article on symptoms and prevention of Vitamin B12 deficiency.

WHAT ARE SOME OF THE BEST GUT HEALTH TESTS AVAILABLE IN INDIA?

SOME OF THE MORE COMMON TESTS

• The Stool Microbial Test is a very useful test in terms of finding potential infections found in the gut as well as combating chronic bloating. The price for this test will be anywhere between Rs. 1,500 to Rs. 4,000.
• The Gut Microbitia DNA Test has been used for getting very advanced test screening for the gut's flora, and is mostly available in cities such as Delhi, Mumbai, and Bangalore. The cost for the test will be Rs. 6,000 to Rs. 12,000.
• The Food Intolerance Test is another very capable test where the body is given samples of food that could potentially upset the stomach, and is mainly used for the detection of severe triggers, such as gluten, dairy, and even soy products. This test is also found in the IgG blood test, and will cost about Rs. 3,000 to Rs. 9,000.
• The Lactose Intolerance Breath Test is a rather unique test that is used for finding if your gut and digestive tract has some dairy-related issues that will cost roughly Rs. 2,000 to at most Rs. 3,500.

WHAT ARE SOME LIFESTYLE CHANGES THAT CAN IMPROVE GUT HEALTH IN INDIA?

• At the start of your day, try and ensure that you have a warm glass of water with a slice of lemon in it or even a glass of warm water filled with jeera.
• Always try to walk for at least 20 to 30 minutes a day, and it is often advised to do them at least once after having a meal.
• Do your best to avoid as much screentime as possible during the day, especially during your meals.
• Always try to have a very consistent sleep schedule of at least 7 hours to at most 8 hours a day.
• Apply yoga and meditation in your daily schedule to reduce the chances of unnecessary stress.
• Follow the regular meal timings that have been provided to have a good and consistent life.

Probiotics are key for gut balance. Learn about the health benefits of apple cider vinegar and how to include it in your routine.

CONCLUSION

With the rise of gut trouble in India seeing no signs of stopping anytime soon, a lot of individuals will be forced to adapt to the current food issues plaguing the country. But with the correct usage of food items that are available in every market stall today and following through a regimen that applies for lessening any and all types of gut health issues and conditions, your digestion will also improve significantly.

Through following a detailed course on what to consume and what to avoid if you are experiencing a lot of gut issues, changing the lifestyle and eating habits of your choices, you will immediately start to notice positive changes that take over your life and make it much more bearable to be a part of.

Medical Disclaimer – The information that has been written is only to be used for educational purposes. There has been no information presented by this website, be it tests, images and graphics, which should be taken as professional medical advice. Always consult with your doctor regarding any medical advice that may relate to your condition.