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Hindustan Times
14-05-2025
- Health
- Hindustan Times
What women should really eat: Nutritionist busts 16 common diet and weight loss myths every woman should know
In the age of social media, wellness fads and conflicting nutrition advice are just a scroll away. From celebrity diets to viral reels, it's easy to feel confused about what's truly healthy, especially for Indian women navigating unique life stages like pregnancy, hormonal changes, or weight management. Many long-standing food beliefs are passed down through generations without scientific backing, leading to unnecessary restrictions and anxiety around eating. (Also read: Weight loss coach breaks down different types of belly fat and ways to tackle them: From stressed to alcohol belly ) Pariksha Rao, nutritionist, dietician, and health coach at The Good Bug, busts 16 common diet myths Indian women often hear and reveals what truly works to stay healthy. Skipping your morning meal can disrupt gut circadian rhythms, leading to blood sugar crashes, cravings, and poor metabolic flexibility. A fibre-rich, protein-balanced breakfast nourishes gut microbes, supports hormonal balance, and helps regulate appetite throughout the day. Many non-nutritive sweeteners can disrupt your gut microbiome and insulin sensitivity. Natural alternatives like stevia, jaggery (in moderation), or dates offer less disruption to gut flora. Long-term artificial sweetener use may reduce microbial diversity and worsen cravings. Ghee, when used mindfully, nourishes the gut lining and helps absorb fat-soluble vitamins (A, D, E, K), essential for microbiome health. It contains butyrate, a short-chain fatty acid that fuels colon cells and reduces gut inflammation. Fibre is essential for gut health, but too much fibre, especially from processed fibre supplements, can cause bloating or discomfort in some individuals. It's important to introduce fibre gradually and ensure that it's from a variety of sources, including fruits, vegetables, and whole grains. The type of food you eat impacts metabolism differently. The macronutrient composition (protein, carbs, fats) and the microbiome diversity affect how your body processes calories. For example, fibre-rich foods promote a healthy gut, which helps in proper metabolism, while processed foods might hinder it. Excessive workouts can backfire by raising cortisol levels, disrupting sleep, and putting stress on your gut and hormones. Overtraining may actually stall weight loss and reduce energy. Sustainable results come from balanced movement, proper recovery, quality sleep, and nourishing food, not just more hours at the gym. It's not about when you eat, it's about what and how much you consume. If your dinner is wholesome and portion-controlled, even a later meal won't necessarily cause weight gain. Mindless snacking at night, however, often contributes to poor digestion and disturbed sleep. While raw paneer retains its nutrients, lightly cooked or grilled paneer is equally healthy and often easier to digest. What matters more is that the cooking method, like steaming, sautéing, or grilling, is better than deep-frying. While yellow dal is a good plant-based protein source, a single bowl doesn't meet your full daily protein requirement, especially for active women. It needs to be part of a diverse diet that includes other protein sources like dairy, nuts, seeds, and whole grains to ensure you're getting enough and a complete amino acid profile. Rice is often blamed for weight gain, but it's not the enemy; overconsumption and lack of fibre pairings are the real issues. In fact, traditional varieties like hand-pounded, brown, or red rice are rich in nutrients. When rice is cooked, cooled and then reheated, it forms resistant starch, a type of prebiotic that feeds beneficial gut bacteria. There's no scientific evidence that eating fruits in the evening causes weight gain. Fresh fruits are nutrient-rich and naturally hydrating, making them a healthy choice at any time of the day. Many Indian staples like khichdi, dal, idli, and vegetable preparations are rooted in Ayurveda and promote gut health and internal balance. How you prepare them, steamed versus deep-fried, makes all the difference in their nutritional value. Not all carbs are created equal. Whole grains, fruits, and vegetables are excellent sources of energy and essential nutrients. It's refined carbs like sugary snacks and white bread that are best minimised in your diet. Low-fat dairy options like dahi (yoghurt), paneer, and milk can aid in digestion and keep you full for longer. They are valuable sources of calcium and protein and can be part of a smart, weight-conscious diet. Plant-based sources like lentils, chickpeas, tofu, soy, paneer, and quinoa are rich in protein. With proper planning, vegetarian diets can fully meet your body's protein requirements. Pregnancy increases the need for nutrient density, not quantity. Overeating can lead to complications. What matters most is consuming foods rich in essential nutrients to support both the mother's and the baby's health. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
28-04-2025
- Health
- Hindustan Times
Indian diet trap for IBS: Foods that could be making your gut health worse
Irritable Bowel Syndrome (IBS) is a common digestive disorder affecting approximately 7% of the Indian population. This functional gastrointestinal disorder manifests through symptoms like abdominal pain, bloating, gas and irregular bowel movements—including diarrhea, constipation, or alternating between both. In an interview with HT Lifestyle, Pariksha Rao, Director-Nutrition and Medical Affairs at The Good Bug, shared, 'Stress and sleep deprivation can trigger or worsen IBS symptoms. Unlike other digestive diseases, IBS doesn't cause physical damage to the digestive tract, but significantly impacts quality of life due to its disruption of the brain-gut connection.' April is marked as IBS Awareness Month, aiming to spread more knowledge about this condition. Awareness is key, as many people suffer without realising they have IBS or what they can do to manage it. Pariksha Rao said, 'Despite its prevalence in India many suffer without proper diagnosis or management strategies. Modern lifestyles, increasing stress levels and changing dietary patterns have contributed to rising cases across the country. There's also increasing evidence that IBS is closely linked to the gut microbiome and the gut-brain axis — the two-way communication system between our brain and digestive system. When this system is out of balance, it can make the gut overly sensitive or change how the muscles in the intestines move, causing IBS symptoms.' Diet plays a crucial role in managing IBS. Pariksha Rao revealed, 'Indian food is often rich in spices, fiber, and fermented ingredients, which can either help or harm those with IBS, depending on how the body reacts. Traditional diets may offer some relief, but modern diets — which are increasingly full of processed foods, sugar, and fats — can make symptoms worse.' She explained, 'One of the major triggers for IBS is food that is high in FODMAPs [Fermentable Oligosaccharides (e.g. fructans and galacto-oligosaccharides) Disaccharides (e.g. lactose) Monosaccharides (e.g. excess fructose) and Polyols (e.g. sorbitol and mannitol)] — short-chain carbohydrates that are poorly absorbed in the small intestine. Common FODMAP foods in the Indian diet include garlic, onions and fruits like apples. These foods ferment in the gut, creating gas and causing bloating, pain and irregular bowel movements.' The expert added, 'Caffeine and carbonated drinks are also triggers for many IBS patients. They can stimulate the gut too much and lead to diarrhea or gas. Artificial sweeteners like sorbitol, xylitol, and mannitol — often found in sugar-free products — are also known to cause bloating and discomfort because they are not fully absorbed in the gut.' Pariksha Rao suggested, 'A balanced diet, rich in the right kind of fiber and low in irritants, can make a big difference. Probiotics — found in yogurt, kefir, or supplements — can help restore a healthy gut microbiome and reduce symptoms. However, fiber intake should be monitored. For people with IBS-D (diarrhea-dominant IBS), too much fiber can worsen symptoms.' According to her, what works best is a personalised approach. Pariksha Rao said, 'Some people may benefit from reducing dairy or gluten, while others might need to stay away from specific vegetables or fruits. Eating smaller meals, staying hydrated, and avoiding foods that are hard to digest or cause gas are all recommended steps. Keeping a food diary can also help identify which foods trigger symptoms.' Talking about a holistic approach to gut health, Pariksha Rao asserted, 'IBS is a complex condition with no one-size-fits-all solution but by understanding how diet and stress influence gut health, individuals can take control of their symptoms. In India, as awareness grows and more people seek professional advice, better management is becoming possible. With the right combination of diet, probiotics, and stress-relief practices, people living with IBS can enjoy a better quality of life. As we observe IBS Awareness Month this April, it's the perfect time to start making thoughtful food choices and take care of both our gut and mind.' Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
