Men who suffer from indigestion, constipation, diarrhea, bloating, abdominal pain, acid reflux, rectal bleeding, itching or discomfort may have digestive problems such as irritable bowel syndrome, colon cancer, hemorrhoids, gastroesophageal reflux disease, etc.
Eating habits play a crucial role in digestive health
June is recognized as Men's Health Month, where the entire month is dedicated to promoting health issues that affect men, to encourage early detection and treatment of diseases. The goal is to promote healthy habits and lifestyles.
There are several taboos and stigmas around men's health issues, particularly around digestive health. These taboos can prevent men from seeking help or talking openly about their symptoms, which can delay diagnosis and treatment.
Men who suffer from indigestion, constipation, diarrhea, bloating, abdominal pain, acid reflux, rectal bleeding, itching or discomfort may have digestive problems such as irritable bowel syndrome, colon cancer, hemorrhoids, gastroesophageal reflux disease, etc. However, many men feel embarrassed to talk about it with their family and friends and are reluctant to undergo screening and treatment.
Taboos need to be addressed through education and open communication, encouraging men to talk about their condition to ensure early healthcare.
Dietary habits play a crucial role when it comes to digestive health. Dr. Meghana Pasi, Director of MyThali, Arogya World, shares some dietary recommendations that men can adapt into their lifestyle for a healthy gut:
- Have a varied but balanced dietA diet with a combination of vegetables, whole grains, lean proteins, dairy and healthy fats will provide all the nutrients to meet daily nutritional requirements. It is also rich in fiber which can help prevent constipation and promote intestinal health.
- Keep hydratedWater is essential for digestion and helps prevent constipation. Try to drink at least 8 glasses of water a day. Limit sugary drinks, as they can disrupt gut health and contribute to weight gain and other problems.
- Include both probiotics and prebiotics in your diet.Probiotic-rich foods like curd/yogurt, kefir, sauerkraut, kimchi, idli, kanji, dhokla, etc. help maintain a healthy balance of gut bacteria. While prebiotics like garlic, onion, leek, asparagus, bananas, and whole grains feed the beneficial gut bacteria.
- Avoid trigger foodsCommon triggers, such as spicy foods, fatty foods, caffeine, alcohol, and certain processed foods, can trigger the symptoms of a digestive disorder, so try to avoid these foods.
- Keep a food diaryA food diary helps you keep track of what you eat and what symptoms arise, which can help you identify and eliminate problem foods.
- Follow a regular meal schedule with portion control.Eating at regular intervals and not skipping meals can help maintain digestive health and prevent problems such as acid reflux. Eating smaller, more frequent meals can also help control digestive symptoms.
- Include healthy fatsAvocado, olive oil, nuts, and seeds contain healthy fats that can support overall health and aid in nutrient absorption. Additionally, try to limit your intake of saturated and trans fats, which can negatively affect digestive health.
- Limit processed foodsFoods with additives and preservatives, and high in salt and sugar, can trigger symptoms and worsen intestinal health. Encourage the consumption of whole, minimally processed foods, which tend to have more nutrients and are easier for the body to digest.
- Slow down and listen to your bodyEat slowly and chew your food well to aid digestion. Also pay attention to hunger and fullness cues to avoid overeating or undereating.
- Consume alcohol and caffeine in moderation.Alcohol and caffeine can irritate the digestive system and cause problems such as acid reflux and stomach ulcers, so consume them in moderation.
