Mindful Mithai: Can you celebrate without breaking your gut?
We spoke to Dt. Sohom Singha Roy, Senior Dietitian at Redcliffe Labs, to decode the complex relationship between festive indulgence and gut health and the truth might just be the bitter pill we need to swallow.YOUR GUT IS THE FIRST CASUALTY OF FESTIVAL BINGING'The gut microbiome, home to trillions of beneficial bacteria, takes a real hit during the festival season,' says Dt Sohom Singha Roy. 'High-glycemic sweets, saturated fats, and ultra-processed ingredients alter the microbial balance, slow intestinal motility, and may even trigger leaky gut syndrome.'This disruption often manifests subtly: bloating, fatigue, acidity, mood swings, and even post-festival acne flare-ups. 'Many people don't realise that the energy crashes or digestive issues they feel post-Diwali or Rakhi aren't just about overeating. They're signs of microbial imbalance,' he explains.As someone who's reported extensively on nutrition and wellness for over two decades, I can confirm that the gut is not just the seat of digestion, it's central to immunity, mood regulation, and metabolic health. During festivals, we don't just feed ourselves we feed our microbes. The question is: what are we feeding them?TWO LADOOS A DAY CAN TIP THE BALANCETraditional sweets like besan ladoos and barfis might remind us of grandma's kitchen, but their modern-day mass-produced versions are often sugar-loaded with low fibre and zero gut benefit.'While traditional sweets are an emotional and cultural staple, they lack the prebiotic diversity needed to support gut bacteria,' warns Roy. 'Even eating two ladoos a day for several days can lead to gut inflammation or digestive stress especially in people already prone to issues like IBS or acid reflux.'He's not against enjoying sweets but emphasises frequency and portion control. "Celebrating mindfully doesn't mean eliminating, it means being intentional," he adds.From my side, this aligns with what newer clinical studies have shown: that excess sugar consumption even over short durations can promote the growth of harmful bacteria like Clostridium and Candida, while suppressing beneficial strains like Lactobacillus and Bifidobacteria.TWO RASGULLAS CAN CROSS YOUR DAILY SUGAR LIMITIn a season where rasgullas are often handed out as casually as compliments, portion awareness becomes critical.'There's no universal rule for safe sweet intake,' says Roy, 'but a single rasgulla is already a sugar bomb. Without any fibre or fat to slow absorption, blood glucose spikes rapidly. Two in one sitting may cross the daily sugar limit for many adults especially sedentary ones.'advertisementWhat's shocking is that one medium rasgulla (about 100g) contains 25-30g of sugar. For perspective, the WHO recommends a maximum of 25g of added sugar per day for adults.'People with insulin resistance, PCOS, or inflammatory conditions should be extra careful,' Roy advises.POST-FESTIVE DETOXES ARE A MYTHAfter days of indulgence, many turn to detox juices, expensive cleanses, or crash diets to feel 'clean' again. But Roy dismisses this approach as ineffective and even harmful.'The idea that you can detox your gut with juices or fasts is a myth,' he clarifies. 'What you need is to rebuild microbial diversity.'He recommends focusing on soluble fibre like oats, flaxseeds, and psyllium husk along with fermented foods such as kefir, curd, and kanji. 'Also include polyphenol-rich ingredients like pomegranate, turmeric, and cinnamon. Repairing your gut is a marathon, not a sprint.'YES, YOU CAN HAVE GUT-FRIENDLY MITHAINow for the good news: festive joy doesn't have to come at the cost of gut health. There are better options.'Sweets made with prebiotic ingredients like inulin (from chicory root), soaked dry fruits, or probiotic curd bases can support gut health better,' Roy suggests. 'Even stevia or monk fruit-based mithai can be okay occasionally but mindful frequency and chewing slowly are key.'advertisementIn simpler terms, you don't have to skip the sweet box, you just need to open it with awareness.In fact, many home chefs and brands now offer jaggery-sweetened laddus, oat halwas, or coconut-date balls packed with fibre and healthy fats. These support the gut while still satisfying the sweet tooth.FAQsQ. Can jaggery-based sweets be considered gut-friendly?Yes, to an extent. Jaggery contains trace minerals and has a slightly lower glycaemic load than refined sugar, but moderation is still crucial.Q. What's the best time to eat sweets during festivals?Post-lunch or as a mid-morning treat is better than late evening. Pairing it with fibre or protein may reduce the glucose spike.Q. Is fasting after overindulging helpful?Prolonged fasting is not necessary. Instead, focus on hydration, light meals, and fermented foods to reset your gut.Q. Can kids enjoy sweets without harming their gut?Yes, but portion control and frequency matter. Pair sweets with nuts or fruits to soften the sugar impact.- Ends
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