Foods Mother Should Avoid When Breastfeeding

Health News

Fibre-Rich Diet Cuts Indians' Risk of Crohn's Disease, Colitis: IISER Bhopal

Indians eat more fibre-rich plant based diet than people in the Western countries, reducing their risk of gut-related problems such as inflammatory bowel diseases like crohn's disease, Irritable Bowel Syndrome (IBS), colitis, and colon cancer, according to a research on Tuesday. The international study, including researchers from the Indian Institute of Science Education and Research (IISER)- Bhopal, sought to understand the relationship between gut bacteria and inflammatory diseases. "Increased intake of carbohydrate in the form of fibre such as wheat, vegetables, fruits and lentils, mostly found in Indian diet lowers the incidence of IBD, crohn's disease, colitis, colectral cancer, etc., than western diets that are generally meat-based," lead author Dr Vineet K. Sharma, Associate Professor, Department of Biological Sciences, IISER Bhopal, told IANS. The human gut contains 300-500 types of bacteria that are necessary for our survival. These bacteria help in digestion, protect us from infections and even produce essential vitamins and neurochemicals. Depending on the kind of bacteria that dominates the gut, human beings are generally classified into three "enterotypes" -- Prevotella, Bacteroides or Ruminococcus. The study included 586 healthy samples from western and non-western populations including 200 samples from India, and 189 IBS samples from western populations. The 200 gut samples from India were taken from people from several locations in -- Madhya Pradesh, Delhi-NCR, Rajasthan and Maharashtra, Bihar, and Kerala. It is also the largest gut metagenome study from India, as most such studies are largely based on the Western population. The findings, published in the Nature's Biofilms and Microbiomes journal, showed that the Indian gut microbiome has the highest abundance of the Prevotella genus of bacteria, in particular, a species called Prevotella copri (P.copri). This bacterium was also found to dominate the guts of other populations that consume a carbohydrate and fibre-rich diet, such as the Italian, Madagascarian, Peruvian, and Tanzanian. But, the gut microbiomes of people from Western countries like the US are dominated by Bacteroides. Further, they found that P. copri is significant in the metabolism of complex polysaccharides and dietary fibres in non-western populations. It is thus logical that this type of bacteria predominates the gut microbiome of the healthy Indian and non-western population that consumes a diet rich in plant-carbohydrates and fibres, Sharma explained. "The proportion of P.copri in Indians is 30 per cent and can reach upto 60-70 per cent. Of the more than 1200 species of Prevotella, P.copri is the most abundant in Indian human gut," Sharma told IANS. On the other hand, the guts of Western population were found to have other Prevotella species such as P. intermedia and P. nigrescens. These bacteria are usually found in the mouth, which points to a mouth-gut axis. These bacterial species are inflammatory and have high virulence and antibiotic resistance genes, making the Western population more susceptible to gut inflammatory diseases. "Our insights would help in the development of new probiotics and prebiotics for different health-related conditions associated with the gut which is much needed for non-western populations," Sharma said. Read More► Breast Cancer a Life Changing Reality
Food and Nutrition

Breastfeeding Mothers Should Avoid These Foods

After a sombre year, people all over the world are finally ushering in the festive season with more joy and hope. For many, it will also be the first time they see their extended families and loved ones in over a year. Family gatherings obviously come with feasting, food and drink, however, if you are breastfeeding your baby, then there are some foods that you might want to steer clear of. The key to a good breastfeeding diet is simply to be on a nutritious and healthy meal plan. After the rigorous process of watching what they eat, new mothers can finally relax and eat almost everything they had to give up for nine months. But this must be done in careful moderation because a newborn baby's diet is still entirely dependent on their mother's milk. Hence, it is important to make sure that mothers eat meals that are rich in nutrients, vitamins and minerals such as iron, calcium, potassium, Vitamin A and Vitamin D. The list of foods to avoid during pregnancy is long, but thankfully breastfeeding moms can eat almost anything as long it is in moderation. The following foods should be consumed in small amounts if a woman is breastfeeding. All food items with alcohol and caffeine content should be kept to a bare minimum. Alcohol especially is tricky, because even after having waited for 2-3 hours after the consumption of a drink, a baby can be exposed to it through breast milk, and this could potentially harm an infant's development, growth, and sleep patterns. And as for caffeine, while it is much safer than alcohol, it is recommended that nursing mothers limit their intake to about 300 milligrams per day. Chocolate can be included back in the diet, as long as it is consumed in small quantities. This is because chocolate does contain theobromine, which is a stimulant and there is a small possibility of it leading to a breastfed infant being restless and fussy. Since any nutrient from the food the mother consumes gets transformed into breast milk, care should be taken to consume avoidable food items in very small amounts. Stress producing foods or high calorific foods should be avoided: Carbonated beverages, Caffeine, packaged fruit juices with excess sugar, Peppermint or gums, salad dressings with high sodium should be completely avoided. Processed foods are quick and easy to prepare especially when you have a baby. However, these foods contain preservatives and additives that are toxic for the baby which should be avoided. An expecting mother is suggested to get proper rest and keep stress at bay. While postpartum stress affects many new mothers, experts suggest that managing stress and anxiety is crucial to the well-being of both the mother and her infant. Stress may lead to reduced lactation and breastfeeding issues. Avoid binge-eating during this time, despite the erratic hours that new parents are bound to experience. Carbonated drinks and junk food cravings should be substituted with healthier food options like nuts and fruits.(Rohit Shelatkar, VP at Vitabiotics, Fitness & Nutrition Expert) Read More► Negative Calorie Food
Food and Nutrition

Foods to Help Induce Labor

37 or 38 weeks pregnant, the finishing line seems so close yet so far. As one inch closer to their due date, often patience runs out and you may be ready to try everything possible to help induce labour naturally. most women choose to speed things up naturally with food choices. Some look at these food groups as old wives' tales since there is limited evidence to prove these are hundred per cent successful in aiding labour. Red Raspberry Leaf Red raspberry leaf is known to help strengthen the uterus muscles and tone the pelvic floor- both of which can help prepare for the process of birth. Studies have revealed that red raspberry leaves can help shorten labour and decrease the likelihood of a C-section or chances of an assisted birth using forceps/vacuum. These leaves are commonly consumed in the form of tea by brewing the leaves in boiling water and then consuming the same. Since raspberry leaves can increase the frequency of Braxton hick's contractions, it is recommended to consume these past 34 weeks. Unripe Papaya The orange and ripe papaya although thought to be prohibited in pregnancy can actually be consumed occasionally in moderation and is no longer considered harmful for pregnant women. However, it is the green unripe and raw papaya that contains latex, which is believed to have properties similar to that of the hormone oxytocin (released during labour for uterine contractions). For this reason, unripe papaya is often a food choice amongst pregnant women who are naturally trying to induce labour during their last couple of days of gestation. Pineapple Pineapple is yet another fruit that is generally avoided by most pregnant women during pregnancy. Unfortunately, not many seem to know why this norm is popular. Pineapple contains an enzyme known as bromelain which is believed to cause cervical ripening. Cervical ripening is the first step towards cervical dilation which could eventually lead to labour. It is believed that the highest concentration of bromelain is present in the core of the pineapple. Pineapple is therefore consumed by pregnant women often in the last weeks of pregnancy in a bid to aid cervical ripening. Date Fruit It is believed that dates can help with the process of cervical ripening while also improving the spontaneity of labour & reducing the chances of postpartum haemorrhage. Studies have revealed that those who consume dates in their third trimester have a shorter first stage of labour and a quicker rate of cervical dilation. It must also be kept in mind that although dates are high in fibre, they do contain high levels of sugar and are therefore to be avoided in cases of gestational diabetes or for those who have a yeast infection in pregnancy (yeast feeds of sugar).(Dr. Vanshika Gupta Adukia, Pregnancy/Childbirth & Lactation Specialist) Read More► Late Night Snacks to Binge On
Food and Nutrition

Late Night Snacks to Binge On

Do you have a strong desire for a late-night snack but you are trying to control the temptation to avoid gaining weight? Many people, due to many reasons, feel hungry again after having dinner. It can be due to work shifts, boredom, stress or if you have had a smaller or earlier dinner. There's a lot of debate about whether or not you should eat after dinner. And, if that's okay, what are the foods to consume at that hour? Foods that you can binge on late at night. Berries- Berries are loaded with fibre which helps you feel full, besides they also contain magnesium, a mineral that relaxes nerves and muscles to speed faster. Peanut Butter Sandwich- Peanut butter contains tryptophan that gets converted in the brain to melatonin to promote sleepiness. And carbohydrates like bread are needed alongside to make tryptophan more available to the brain. Hence peanut butter bread is the perfect pairing for a pre-sleep snack, and nutritious, too. Whole-Grain Crackers- When you're hungry for something savoury and crunchy at night, then this can come in handy. Make sure they are unsalted to keep overeating at bay. Carrot and Hummus- If you're craving something crunchy and low-calorie and filling, fresh carrots with hummus can come in handy. Popcorn- For those who would like to eat something salty and crunchy, we would suggest they binge on popcorn. It's a high-fibre snack that will keep you full until the next meal. Leave off the butter and salt, and replace them with heart-healthy fats like olive oil or fresh herbs. In fact, three cups of air-popped popcorn contain less than 100 calories and roughly 4 grams of fibre, which will help you to feel full. Nuts- Nuts like walnuts and almonds contain natural melatonin, protein, and magnesium, a modest handful of nuts will satiate appetite and induce sleepiness. Roasted Grams- Roasted Grams are a crunchy nutrient-dense, low-calorie snack that's high in protein, fibre, vitamins, and minerals, which makes them a healthier alternative to salty snacks like potato chips. Low-Fat Turmeric Milk- Milk is a rich source of important nutrients like calcium, phosphorus, vitamin B, potassium and Vitamin D. Adding turmeric to milk enables your body to relax. It gives a calming effect to the brain and gives you a perfect good night sleep. Read More► Should Carbs Be Completely Stopped During Weight Loss?
Food and Nutrition

Keeping A Balanced Diet While You Travel

Travelling calories don't count but it's important to keep yourself in shape. Working out has become more of a lifestyle than any leisure activity. It indeed gets difficult to maintain timely eating habits. But there are always some ways out if you are willing to choose healthily. Dietician and Nutritionist Sakina Mustansir shares few ways to keep a balanced diet: Try to Eat Homemade Food/Cook Your Own Meal There is an old saying, "your mood changes when you eat according to the person's mood who made it." Even when you cook unhealthy food it becomes healthy when it's made at home. It's always convenient to carry food from home rather than eating at roadside vendors or unhygienic food. So, try to cook your own meal wherever possible. Also carry munching snacks like nuts, dried fruits, peanut butter sandwiches or whole wheat/multigrain bread sandwiches, protein bars etc. Stay Hydrated No amount of soft drinks or hard drinks will subside the need for water in our body. It's always recommended to be hydrated. Research shows when you are dehydrated it results in forced hunger cravings. You confuse hunger with thirst and get sugary food cravings or indulge in binge eating. Do you know? Drinking water before every meal cuts the portion size and you end up intaking fewer calories. Don't Skip or Avoid Breakfast Most of the people skip breakfasts on the trip which makes them more lethargic which enables them to follow healthy eating patterns. If you eat a healthy breakfast your body fills up the nutrients and proteins it requires for the day and starves the carvings off. Buffet breakfast is a trap, don't indulge in overeating either. Cater to the energy your body needs at the moment. While travelling, never skip breakfast. Always aim for a good healthy breakfast so as to avoid hunger pangs and binging on unhealthy snacks later during the day. Also carry some uncut fruits or boiled eggs or chickpeas from the breakfast table for later, to keep you energetic for the exploration. Avoid Alcohol or Sugary Beverages The calories in beverages are more reactive as compared to the calories in solid food. Being on a vacation doesn't mean your liver is on a vacation as well. Cutting on calories or alcohol fat is more difficult than cutting down the vacation fat. Avoid sodas if that's convenient. Local Cuisine Usually the most authentic local cuisine also happens to be the healthiest. So while traveling, always try the country's authentic cuisine rather than fast food joints and processed foods. This will not only keep you healthy and give you more energy to explore but you will have an opportunity to taste different cuisines and experience their culture. Don't Stress About Treats Give yourself a break, don't keep a count on everything you eat. You always end up eating more if you stress about what you eat all the time. Having a healthy relationship with what you eat is important. Plenty of vegetables are healthier than you are aware of. Any weight you gain while you travel is most likely to be water retention or constipation. You are most likely to reduce this in a span of one week when you're back to your lifestyle. Be diligent with your exercise or walks while travelling.(By N. Lothungbeni Humtsoe) Read More► Should Carbs Be Completely Stopped During Weight Loss?
Food and Nutrition

Should Carbs Be Completely Stopped

Navratri is the festival where nine days of fasting can be observed by a devotee. Many pregnant ladies wish to fast for their religious or personal beliefs. Though it is said that women during pregnancy should be very careful when it comes to fasting because it is not only the mother who needs all the essential nutrients but also the need of the fetus for healthy growth and development. However, fasting during pregnancy is not as hard as it allows the consumption of various healthy foods at appropriate intervals. But one thing should be remembered by all pregnant ladies that they should not go hungry for long intervals as a baby's nutrition depends on the mother. It is very important to take carbs during pregnancy while fasting. Carbohydrates play a vital role in our growth system. It is an important nutrient source that not only provides energy to muscles and the brain but using the right kind of carbs in the diet can effectively help to provide essential nutrients, build the desired body or accelerate fitness goals. There are two types of carbs slow and fast carbs which depends on the Glycemic Index ( the rate at which carbs get digested as compared to glucose secretion). Fast carbs have a high GI and release energy at a much higher pace and get used quickly which makes you feel hungry often and add to weight gain issues. Fast carbs include processed foods such as bread, sugars, starchy vegetables, fruit juices etc. As compared to this, slow carbs have a low GI and release energy slowly into the body and help to maintain a "satisfied" feeling as your blood sugar levels are maintained. There are many non-pregnant women who want to shed extra calories. Fasting will be the perfect time to start their fitness journey. To lose weight and stay healthy, the purpose should be to source the right kind of carbs, which release energy slowly and helps you in the long run. Hence, for that, focus on including slow carbs in your diet such as whole grains, seeds and nuts, beans and legumes, vegetables etc. It also tends to be high in fibre. Should Carbs Be Taken During Fasting? Although fasting is a very traditional and customary ritual and most people fast for spiritual purification, there is no denying that if you keep yourself nutritionally in check, it can be therapeutic for the body as it can act as a form of detox and keep you healthy as well. So, it is significant to choose the right food while you are on a fast diet to prevent yourself from being deficient in important nutrients as it can make you likely to develop health ailments like weakness, heart problems, skin issues, defective bone growth, etc. Pregnant women with illnesses such as diabetes, anaemia, high blood pressure should avoid fasting as it could lead to various other complications. Avoiding carbohydrates will be the last thing you need to do during fasting as it provides energy to the brain and muscles and make you energetic and more productive throughout the day. So, Make sure you are getting enough right kind of carbohydrates, proteins, minerals and vitamins from different sources and be vigilant about selecting healthy foods rather than munch on processed foods. There are various food options that include slow carbs and few tips to make your fasting healthier: Because you are fasting, you tend to eat lesser food than usual, and are hungry at odd times, eating slow carbs foods can help you keep fuller for longer as they take longer to digest and break down. Combine high carbohydrates like potatoes and sabudana (widely used in fasting) with other fibrous vegetables like spinach, cabbage, tomatoes, capsicum, bottle guard, etc. Also, try to bake, roast or grill vegetables instead of deep-frying them. Kuttu is a brilliant combination of carbohydrates (70-75 per cent) and protein (20-25 per cent). It is also rich in proteins, B-complex vitamins and minerals like phosphorus, magnesium, iron, zinc, copper and manganese. Use it to make chapatti instead of gorging on puris. Samak rice is extremely easy to digest and provides energy, contains a high amount of fibre, B-complex vitamins and important minerals like iron and magnesium. Try and adopt healthy snacking and don't binge on puris, sabudana vada, potato chips, and other delicacies as they are loaded with sugar, salt and fat content, Instead, opt for roasted makhana as they loaded with antioxidants or a mixture of nuts (almonds/raisins/walnut)/ baked chips, roasted peanuts, etc.) Eat plenty of seasonal fruits and vegetables. Eat small meals and do not starve yourself. This will help maintain blood glucose levels and prevent you from feeling low. Keep yourself hydrated. Drink lots of water and fluids like coconut water, lemon water, and buttermilk without adding sugar. These beverages will keep you satisfied for a long time. While you can gorge on the above-mentioned food items, also try out these healthy recipes this Navratri season: Sweet potato chaat Nutritional value 1 bowl (250 gms) Calories-304.5 Cal Carbs-62.09 gms Protein-6.42 gms Fat-2.10 gms Fibre-12.32 gms Ingredients: 2-3 Sweet Potatoes (Boiled) A handful of almonds, peanuts and walnuts 1 tsp Cumin powder and Black pepper 1 tsp chia seeds and roasted flax seeds Rock salt for taste 1 lemon (for juice) Method: Boil sweet potatoes and peel them and cut them into small pieces Now mix the nuts with sweet potatoes Now add salt, cumin powder and black pepper to it and mix it properly, add lemon juice also Sprinkle chia seeds and flax seeds The chaat is now ready to eat Buckwheat Dhokla Nutritional Value 2 pieces (45 gms) Calories-132 Cal Protein-4.7 gms Carbohydrates-30.23 gms Fats-1.2 gms Fibre-3.6 gms Ingredients: 1 cup Kuttu ka Atta / Buckwheat Flour 1/2 cup Sour Curd 1 /4 tsp Ginger paste Salt to taste 1 tbsp Fresh Coriander (Grated) 1 tsp Green Chilli (Chopped) Methods: Clean and wash the buckwheat in enough water only once. Then drain the excess water using a strainer Mix the buckwheat, sour curd and half a cup of water in a bowl. Cover it and soak it for at least 4 to 5 hours. Now add green chilli, ginger paste and salt to the batter and mix very well Pour the batter into a greased thali and spread evenly by rotating the thali clockwise. Also, Sprinkle freshly chopped coriander Steam in a steamer for 10-12 min. Or till the Dhoklas are cooked Cool slightly, cut into pieces and serve immediately with green chutney. Read More► All You Need to Know About Gluten Free Grains