How I Reset My Digestion In Just 7 Days.

Highlight of the week :

Imagine your digestive system as a finely tuned orchestra. Each instrument (hydration, fiber, probiotics) plays its part, creating harmony. Now, remove one element.

needless to say, you will be making noises in your washroom.

It happens to all of us, including myself. But to some people it happens more often, and to some rarely.

I, fortunately, fall into the rare category. But I see patients, friends and family who constantly struggle with digestive issues, so much so that people feel relieved when teach them that they can eat anything they like, as long as there are some basic concepts that they can understand.

that smile of relief is priceless.

So I sat one day and jotted down all the things I ate differently from others. I recollected all the nutrition basics we learned in Community Medicine and Biochemistry during our MBBS days, and a pattern began to emerge.

I compressed it into a few bullet points and made a mnemonic out of it, which I’m calling “Framework” to sound cool.

It is based on science and personal experience with myself and the people I have interacted with.

it’s not a scientific paper or a textbook chapter, so read it like Sunday Times, not like “Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function” (interesting paper by the way)

so, here’s what will help you, if you start by focusing on at least one element each day.

I’m confident that within a week you will be conducting your digestive orchestra with panache, instead of scrunching your face alone, inside your washroom.

F - Fiber:
Start by adding fibre-rich foods to your diet. Fruits like guava (6g) and mango (5g), veggies like cabbage, and lentils like chickpeas (7g) are great. For an extra boost, try chia seeds (34g) or a supplement like isabgol (70-80g).

Those numbers in brackets indicate the grams of fibre you get for eating 100 grams of that food. roughly 20-30 grams per day is good enough for most adults.

special mention about chia seeds and other dry fruits - they are very high in calories, so don’t overindulge on them.

isabgol is not recommended if you are bedridden, old, and poorly built and nourished. it may cause intestinal obstruction.

R - Regular Probiotics:
Our gut is full of good and evil bacteria.

and it is also one of the very few places in the world left where we actually have the power to make good win over evil

So it is essential we do everything in our power to encourage the good and suppress he evil ( bacteria)

one thing we have already done, by eating fibre. next is to eat probiotic food.

probiotic food either has good bacteria or is made by fermentation by our good friend “yeast bacteria”

in either case, it can do orders for your digestion, immunity, mood and everything in between.

Include curd, buttermilk, lassi, or fermented foods like idli and dosa. They pair well with fibre to keep your gut happy.

avoid sugary probiotic drinks like Yakult etc because the sugar kills the beneficial effects of the bacteria.

I have curd two or three times a day, which I consider to be my superpower. because anything with curd is tasty, and it is very easy to feed me.

E - Early Hydration:
Drink water first thing in the morning. We should actually break our fast with water because we don’t store much water, unlike food. so what you drink is what you use.

Hence its is important to replenish your stores first thing in the morning, after a night of breathing out vapours and farts.

Keep it simple—just drink a glass or two first thing in the morning, after brushing your teeth of course.

Adding anything to that water is completely optional, expensive and unnecessary.

S - Sleep:
Sleeping less makes you crave more sugar, you eat more calories and gain more fat.

not to mention you make poor health and nutrition choices like thinking lemon and honey with warm water will make your fat melt away..!

Poor quality sleep often causes digestive issues.

Aim for 7-8 hours of quality sleep in a dark, quiet room.

Avoid screens before bed, and if weekdays are tough, catch up on sleep over the weekend.

Power naps are lifesavers!

H - Healthy Timing:
Consistency in meal timings matters.

Aim for an early dinner, ideally around sunset or at least 2 hours before bed.

Even if you’re not hungry, eat a protein-rich breakfast to avoid cravings later.

Intermittent fasting and all is great, but staying consistent is more important.

S - Stay Active:
A fun fact. If I don’t move much, my digestion will automatically slow down nd I will get constipation and all the diseases associated with it.

How do I know this? because we would always curse under our breath on getting calls from the orthopaedic ward to evacuate the rectum of their bedridden patients.

Unfortunately, no one’s coming to your rescue. Move more than you think you need and your digestion will work like a whistle.

Aim for at least 10k steps a day, plus some pushups and squats to keep things moving and relieve bloating.

extra points for doing squats, pushups and pullups to keep your muscles active. they will rescue you on the days you forgot to follow the diet advice you read so far.

M - Mindful Eating:
Even healthy foods can be unhealthy in excess.

Know your calorie needs and stick to them. You’ll avoid weight gain and feel better overall.

I - Indulge Smartly:
Enjoy your favourite treats (mine is chaat!), but remember to balance it out the rest of the day.

L - Look for Help:
If you still have digestive issues, consult a gastroenterologist.

Conditions like IBS, diabetes, or hypothyroidism might be at play.

Feel free to DM me for help!

E - Enjoy the Process:
Stay consistent, and your digestion will thank you!

The mnemonic is "FRESH SMILE."

Stay healthy and happy digesting!

I would like to hear from you.

Reply with a suggestion, question or just say “Hi”

Cheers,

Dr. Vishal.