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GASTROINTESTINAL (GI) DISEASES: prevent them by getting proper nutrition Gastrointestinal diseases are the ones which affect gastrointestinal tract (GI) from moth to the anus. There are different types of gastrointestinal diseases like diarrhea, constipation, IBD (Irritable bowel syndrome) etc. So, now let us talk about GI DISEASES and how to prevent them by getting proper nutrition. CELIAC DISEASE is a GI disorder which is caused by autoimmune reaction to gluten, means that the body cannot digest gluten which is found in grains such as barley, rye, wheat etc. • Foods allowed: coffee, tea, chocolates, drinks (pure cocoa), fish meat poultry, eggs, peanut butter, all fresh fruits and vegetables, rice, soya flour should be included in diet.   • Foods restricted: no gluten food is given, foods like wheat, oats, barley are avoided. Products like breads, biscuits, paranthas, chapattis, macroni, noodles and other pasta preparations have to be eliminated from diet. CONSTIPATION, is a disease which makes you hard to pass out stool. It is mainly caused by inadequate intake of fiber in your diet. • Foods allowed: whole cereals and pulses, green leafy vegetables, fibrous vegetables and fruits should be given freely, include 8 to 10 glasses of fluid per day to allow easy passage of fluids. • Foods restricted: foods that should not be included in the diet are refined cereals, deep fried fruits, and pureed fruits etc should be avoided. DIARRHEA, it is another functional GI disease in which loose, watery stool bowel movement occur. It is opposite to that of constipation in which you need to restrict fiber intake. • Foods allowed: washed and refined pulses, well cooked vegetables and don’t intake the raw one’s, milk products such as curd, paneer, chicken and fish. • Foods restricted: whole cereals and pulses, raw fruits and vegetables, fried foods, nuts, milk and milk beverages should be avoided or used in limited quantity. GERD is (gastro-intestinal reflux disorder), when acid frequently flows back to the tube which is connecting mouth and esophagus. This acid reflux can cause irritation in the lining of esophagus. • Foods allowed: vegetables that are low in fats and sugars, non citrus fruits, • Foods restricted: raw onions, chocolate, caffeine, peppermint, citrus juices, alcoholic beverages, tomato products and spicy foods. Another disease is PECTIC ULCERS is a condition which is most commonly caused by H. Pylori bacteria i.e Helicobacter Pylori which occur in the inner lining of the stomach. • Foods allowed: dairy products like milk, cream, butter, non fried eggs, well cooked cereals, semolina, cooked green vegetables, custard, cooked pulses (if they are not causing gas problems) • Foods restricted: fats and meats, fried foods, strong spices, pickles, strong tea and coffee and alcoholic beverages, strongly flavoured vegetables like cabbage, cauliflower, turnip, raddish, garlic, onion etc. IRRATABLE BOWEL DISEASE (IBD) is a gastrointestinal disease, in which crohn’s disease and ulcerative colitis are part of this disease. Crohn’s diseases along with ulcerative colitis is the chronic condition in which inflammation occurs in any part of GI tract. • Foods allowed: fresh fruits and vegetables, indication for low fibre diets are based on individuals tolerance and disease status, calcium, magnesium and zinc supplementation is recommended. • Foods restricted: most common foods which include symptoms include wheat, dairy products, corn, yeast, eggs, citrus fruits. Once intolerance due to these foods are identified then their substitutes must be given. LACTOSE INTOLERENCE is also a GI disease in which the patient is not able to digest lactose sugar which is found in milk and other dairy products. • Foods allowed: as it ha slow level of lactase tolerance activity, soya milk, groundnut milk preparations should be given to them. Milk is better tolerated in the form of buttermilk, curd, custard and cottage cheese or when mixed with cereals, cocoa etc. • Foods restricted: milk should not be given it should be avoided as this cannot be tolerated by the patients.

#GIDISEASES

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                          HEALTHY LIFESTYLE: Fortification of foods

 The word “healthy lifestyle” means living in a way that it prevents from chronic diseases and long-term health diseases. You need to eat foods rich in nutrients which includes fruits and vegetables, include less carbs in your diet and avoid unhealthy fat. Also avoid eating junk foods and sweets.

Changing of lifestyle is never easy, it depends from person to person. Many of the nutritionist and dietitians suggest a vegetarian diet to follow as it is a low-fat diet and high in fruits and vegetables. There are diff types of vegetarians:

·      Lacto-ovo vegetarians: these are those people who don’t eat any meat and seafood but include dairy foods, eggs and plant foods.

·      Lacto- vegetarians: those people who do not include meat, seafood and egg but include dairy products, and plant foods.

·      Ovo- vegetarians:  people who don’t include meat, seafood and dairy products but include egg and plant foods in their diet.

·      Vegan: whereas these are those people who do not include meat and egg or dairy product in their diet and eat only plant foods.

Well planned vegan and vegetarian diets can be helpful in every stage of life. If you mainly focus on a vegan diet then you have to focus on the plant foods which will provide adequate amount of calcium and start including them in your diets as vegetarians or vegans lack in calcium, vit B12. Examples include foods like orange juice, green leafy vegetables should be there in your diet in order to get substitution for calcium. They should also include vit B12 supplements in their diet as vegans don’t take dairy products or meat so there can be deficiency of this vitamin and can lead to anemia. They should include foods like tofu, soy nuts, and calcium fortified non-dairy products. This diet also helps us to decrease the chances of diseases like cancer, has lower triglyceride levels, diabetes and heart diseases. Absorbance of calcium is important in their diet as this will lead to thickening of bones and protect against osteoporosis.

They should also intake proteins in right amount as these help in tissue building and repair. Some good vegetarian sources of proteins include legumes (such as beans, peas and lentils), whole cereals (such as oats and barley), pseudo-cereals (like quinoa etc).

Iron is an important mineral which lacks in vegan, it helps in transport of oxygen in blood. The type of iron that comes from vegan products is known as non-heme iron. Examples include: wholegrains, legumes, cereal products fortified with iron like breads, fruits and vegetables.

Zinc and iodine are also important minerals which should be taken care of. Zinc helps in development of immune systems and foods included in diet should be which are rich in zinc are nuts, meso, legumes, wholegrain foods. Whereas, iodine is involved in metabolic processes which includes bone development during early childhood and pregnancy. Iodized salts should be included in their diet. Vegans should consult dietitians as they can suggest more alternative of animal based foods which will help them to prevent deficiencies.