How your breakfast can help you reduce bloating
"Bloating is a common issue, often due to poor lifestyle choices, and breakfast is a good way to start taking care of your health. Breakfast should be sumptuous and include carbohydrates, protein, and fats for completeness," Dr. Daphnee Lovesley, dietitian at Apollo Hospitals, tells India Today.
Idlis are fermented and make up for a healthy breakfast option (Photo: Pexels)
When it comes to protein, she explains, the general recommendation is 1 gram per kilogram of body weight. So, if someone weighs 60 kg, they'd need about 60 grams of protein per day, roughly 20 grams per meal. For carbohydrates, around 50–55 per cent of your total energy intake should come from carbs, spread across three main meals and a couple of small snacks. 'This helps the body assimilate what we eat and absorb nutrients more efficiently,' she adds.So, what does a gut-friendly breakfast actually look like?Dr Lovesley highlights the importance of prebiotics and probiotics in keeping bloating at bay. 'Prebiotics are soluble fibre found in vegetables, they help nourish the probiotics, which are the live microorganisms in fermented foods like curd or idli,' she says. 'Together, they support gut flora, improve digestion, and reduce irritation.'In other words, you don't need to overhaul your pantry, just bring back balance, go easy on ultra-processed food, and include the basics.Here are a few breakfast ideas that might help you beat the bloat. Steamed items like idli and dosa are light, fermented, and easy on the gut.Roti can be a safe choice because it suits most Indian stomachs.Besan chilla or dhokla could be a good option. It is light on the stomach and protein-rich.Eggs are considered a good breakfast idea.A fruit bowl with curd also makes up for a gut-friendly morning meal.How to maintain a happy, bloat-free gut?In the wellness world, gut health is having its main character moment, and for good reason. Experts say it's become a major focus of research because your gut doesn't just handle digestion; it plays a key role in managing your overall health and wellbeing.Dr Lovesly explains, 'There's a lot of research going on with regard to gut health. So, if your gut is happy and healthy, automatically your inflammation comes down. Most non-communicable diseases are related to inflammation.'There is no formula that guarantees a bloating-free day. But there are certain expert-backed sustainable habits that may lower the risk:Avoid junk, processed, and preserved foodsEat fresh, home-cooked mealsIdentify and eliminate triggers (milk, wheat, specific dals)Opt for small, frequent mealsAvoid late-night eatingGet 6–8 hours of good-quality sleepInclude fermented foods and fibre-rich vegetables- Ends
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
&w=3840&q=100)
Business Standard
22 minutes ago
- Business Standard
UK-India FTA to boost medical device trade amid country of origin concerns
Bilateral trade in pharmaceuticals and medical devices is set to receive a boost post the UK-India Free Trade Agreement (FTA), according to industry veterans. India's imports of medical devices from the UK grew by 36 percent to Rs 2,295 crore in FY24, while exports to the UK increased by 13 percent to Rs 1,015 crore. Rajiv Nath, Chairman and MD of Hindustan Syringes and Medical Devices (HMD)—one of the top three disposable syringe makers in the world—and the forum coordinator of the medical devices industry body Association of Indian Medical Device Industry (AiMeD), believes that bilateral trade will rise on both sides post the FTA. "Our top exports to the UK were contact lenses, diagnostic reagents, surgical instruments, and PPE kits, while our major imports were oxygen therapy equipment like ventilators, X-ray equipment, diagnostic testing reagents, and IVD analysis instruments. Mostly, small and mid-sized manufacturers export through distributors in niche markets," Nath said. 'Previously, medical devices imported into the UK were duty-free, so tariff restrictions were not an issue, but regulatory approval costs and time were a challenge. We sought recognition of Indian CDSCO regulatory approval or QCI's voluntary Indian certification for medical devices to fast-track regulatory approval by the UK MHRA and address non-tariff barriers faced by Indian exporters, and we look forward to an update on this,' Nath added. Regarding imports into India, AiMeD has emphasized the need for strict monitoring and verification of Rules of Origin to prevent misuse of the FTA through the potential routing of third-country products as purportedly UK-made goods. 'We welcome UK-made medical products into India via this FTA,' he added. Import duties levied by India were mostly at 7.5 percent, which, post-FTA, are expected to come down in a phased manner. The industry is, however, awaiting the fine print. As part of this agreement, import duties on MedTech products will be reduced from approximately 15 percent to around 3 percent, significantly lowering costs and improving access to advanced medical technologies, said Pavan Choudary, Chairman of the Medical Technology Association of India (MTaI). For pharmaceutical exports, the UK is already an important and growing market. Companies like Torrent Pharmaceuticals, Dr Reddy's Laboratories, and Aurobindo have a presence in the UK. 'With India's pharmaceutical exports to the UK reaching $914 million in FY24, the agreement strengthens supply chains, enhances access to affordable medicines, and drives Foreign Direct Investment (FDI). This partnership paves the way for collaborations in bulk drug imports, CDMO, and joint research, empowering India's competitive edge and promoting global partnerships,' said Namit Joshi, Chairman of the Pharmaceutical Exports Promotion Council. Sudarshan Jain, Secretary General of the Indian Pharmaceutical Alliance, noted that the pharma sector will have opportunities to supply affordable and quality-assured medicine, contributing to better patient care in the UK. 'We are awaiting further details to identify specific areas where these opportunities can be effectively leveraged,' Jain said.
Hindustan Times
an hour ago
- Hindustan Times
From spice to soul: The story of Indian curry
Ever wondered why a simple bowl of curry evokes such comfort and nostalgia across Indian households? Whether it is on the dinner table at home or ordered from a beloved takeaway, curry remains one of the most loved dishes, not just in India, but globally. But what exactly gives this humble preparation such staying power? Chickpea curry(Unsplash) Despite its global recognition, curry is inherently Indian at its core. From the coconut-based gravies of Kerala to the mustard-heavy jhols of Bengal or the robust rajma of North India, each curry has a unique identity shaped by history, climate, and culture. At the heart of this diversity lies ayurveda, the ancient Indian system of wellness that shaped how Indians have cooked for centuries. Curries are a masterclass in ayurvedic balance: Sourness from tamarind or raw mango, sweetness from jaggery or ripe fruit, bitterness from fenugreek or asafoetida, and a burst of pungent and salty notes all come together perfectly to create a masterpiece. These dishes are designed to aid digestion, stabilise energy, and support mental clarity. In the Ayurvedic worldview, food is medicine. Curry just happens to be the most delicious dose. While the term 'curry' likely has colonial roots, introduced by Portuguese or British colonists who were trying to label the complex, spiced gravies they encountered, it is the Indian kitchen where this dish found its soul. No matter the region, curries represent comfort, resourcefulness, and the joy of shared meals. Each one tells a story through its ingredients, techniques, and intent, a story that long predates the name it's now known by. While spices do bring in flavour, they are so much more than that. Spices deliver aroma, colour, and even functional benefits. From a food science perspective, spices influence the organoleptic properties of a dish: how it tastes, smells, looks, and feels, and interacts chemically with other components to create a cohesive structure. Ingredients like ground nuts, coconut milk, and yogurt add creaminess and act as natural emulsifiers. They are cultural and nutritional optimizations handed down through generations. Many spices used in curry, such as turmeric, cumin, and black pepper, have also been shown to have antioxidant and anti-inflammatory properties. Their medicinal value was recognised in Indian households long before scientific studies validated it. To truly appreciate curry, we must look beyond its surface and understand its layered complexity. At its core, curry holds deep cultural relevance, with each regional variation serving as an expression of local identity, ingredients, and customs. Its flavour is carefully constructed, with every spice and base contributing to a symphony of tastes that create a harmonious dish. Nutritionally, curries provide bioactive compounds, essential nutrients, and wholesome calories. Finally, the culinary technique involved, from roasting and grinding to tempering and slow cooking, adds texture, aroma, and depth, elevating curry from a simple preparation to an artisanal craft. This structure helps explain why curries are a masterpiece in themselves. What appears as a spontaneous blend of ingredients is often a calculated act, with attention to proportions, sequencing, and heat. The same spice may be used differently. It can be whole, ground, roasted, or fried depending on the desired effect. Curry-making is, in many ways, chemistry with soul. Homemade curries, prepared with care and moderation, can be deeply nourishing. But when adapted for speed or scale, think restaurant fare or packaged gravies, they can veer into unhealthy territory. Too much fat, salt, or cream can undo their natural balance. Here are a few tweaks to make curries lighter and better: Swap out trans fats, which are industrially produced fats found in some margarines, packaged snacks, and fried foods. They raise bad cholesterol and lower good cholesterol, increasing the risk of heart disease. Instead, use heart-friendly oils like mustard oil, rice bran oil, or blended vegetable oils. Use distinct flavour enhancers such as lemon juice for acidity, fresh herbs like coriander or mint for brightness, and spices like cumin or black pepper for complexity. Add a small amount of monosodium glutamate (MSG) to enhance savoury depth. Despite misconceptions, MSG is recognised as safe by food safety authorities globally including Food Standards Australia New Zealand, European Commission, WHO, FAO, the US FDA and FSSAI . It also contains just 70% the amount of sodium, compared to salt and has the ability to amplify umami flavour. This helps in reducing salt usage without compromising taste, which is especially important in lower-sodium diets. Use natural emulsifiers and thickeners such as lentil flour, arrowroot, cashews, melon seeds, or ground legumes to add creaminess and structure along with nutritional benefits. These changes retain the richness of flavour while aligning better with modern health standards. Low-fat yoghurt or plant-based cream alternatives can help maintain the creamy texture without compromising heart health. Cooking techniques such as steaming or pressure-cooking help preserve nutrients. As we rethink food with wellness, sustainability, and cultural pride in mind, the curry emerges as a symbol of all three. It is adaptable, rooted, and meaningful. In a world of fast-evolving diets, the curry keeps holding its own. It speaks of both tradition and transformation. It invites experimentation while offering a sense of home. Whether you are exploring a plant-based lifestyle, rethinking your spice rack, or simply aiming to eat more mindfully, curry offers endless, delicious possibilities. And that is something worth savouring. This article is authored by Jamuna Prakash, food consultant and former professor, Department of Food Science and Nutrition, University of Mysore.
Hindustan Times
an hour ago
- Hindustan Times
Indian institutions face challenges in joining knowledge clusters for resource sharing: Report
New Delhi, Indian higher-education institutions face significant challenges in joining large knowledge clusters for resource sharing, primarily due to infrastructural limitations, financial constraints and institutional cultural differences, according to a new report by QS I-GAUGE. Indian institutions face challenges in joining knowledge clusters for resource sharing: Report QS I-GAUGE is an independent education-rating system that brings together the global experience and expertise of London-based QS Quacquarelli Symonds and the knowledge of Indian educational luminaries. The report, titled "From vision to reality: Tracking NEP 2020 implementation in Indian higher education", that was released on Thursday has a series of findings on the progress of the implementation of the National Education Policy in the country's higher-education institutions. "Indian higher-education institutions face significant challenges in joining large knowledge clusters for resource sharing, primarily due to infrastructural limitations, financial constraints and institutional cultural differences. While curricular flexibility has been successfully integrated in many institutions, the implementation of multiple entry and exit options as envisioned under NEP 2020 remains limited," the report said. "The establishment of student support and service centres is well-implemented, but institutional partnerships for mental health and well-being with national institutions of importance, such as National Institute of Mental Health and Neuro Sciences, Ranchi Institute of Neuro-Psychiatry and Allied Sciences and All India Institute of Medical Sciences is currently inadequate," it added. The report collated data from 165 higher-educational institutions based in 21 states and three Union territories to highlight the progress made by the institutes so far and identify critical gaps and emerging opportunities that must be addressed to realise the transformative vision of the policy. "There is a high degree of institutional alignment with the National Higher Education Qualifications Framework and most institutions report near-complete alignment between programme-learning outcomes and course-learning outcomes. Although there is a strong intent to involve industry experts and professors of practice in curriculum development, actual appointments of PoPs remain significantly low. "Key barriers to achieving institutional autonomy include financial dependence, bureaucratic processes, internal resistance to change and limited institutional capacity. International research collaboration and the signing of memoranda of understanding with global institutions remain underdeveloped across many higher-education institutions," it said. The report noted that there is a growing intention to adopt the principles of the Indian Knowledge System, though the progress has been gradual. "With the right vision, strategic investment and focussed effort, meaningful integration of Indian Knowledge System into mainstream education can be accelerated," it said. This article was generated from an automated news agency feed without modifications to text.
