Ishita Roy

Are Onions Good For Babies?

Introducing onions to your baby

Are Onions Good For <span>Babies</span>? Whether it is casseroles, tacos, salsa or soups, onions are in everything! But, can we give this to our babies? Have you thought about it? When is it the right time to introduce onions to your little one?

<h4>When is it ok to introduce onions to your babies?</h4>

As per the American Academy of Pediatrics (AAP), there is no perfect order in when you have to introduce a specific types of solids. As per AAP, signs of readiness for solid foods include: 

<ul><li>When babies hold their head up</li><li>Moving food from a spoon into their throat</li><li>Opening their mouth as food approaches</li><li>Doubling birth weight to around 13 pounds</li></ul>

<h4>What happens when you introduce onions to your babies?</h4>

<span>Onion</span>s are healthy food for people across ages. They are packed with nutrients beneficial for babies. They contain fiber and prebiotics, which support digestion. A small onion contains 1 gram of fiber. They are also a rich source of vitamin C at 5 milligrams (mg) per small onion. This means it can fulfil the 10% recommended vitamin C for infants with the daily intake of 50mg. 

It also contains folate, vitamin B6, and potassium. 

<h4>How can you prepare your baby to eat onions?</h4>

Nobody really enjoys eating onions raw, however, it is important to introduce onions to your babies. When you introduce onions, you can start by introducing it with cooked dish. You can also use as purée with other vegetables. When you introduce raw onion, make sure that it is chopped well. As big chunks can lead to choking. As per the Centers for Disease Control and Prevention, pieces of hard raw vegetables remain a choking hazard for babies younger than 12. 

An internet rumoured remedy for colic in babies is to boil an onion in water and then put the cooled, pungent "tea" in your baby's bottle. However, there is no scientific evidence to support the effectiveness. Dieticians note that for infants, "tea" is not the best drink. Babies under the age of 1 should not be given fluids other than breast milk or formula. 

Again the internet tells you that onions are best for teething. But is that so? Some people advice that when you give your babies frozen green onion or raw white onion to gnaw on, it can help the baby. It may be possible that your child enjoys the soothing sensation of anything that is frozen while teething. However, there are no scientific proof of the same. Onions are safe to feed babies, however as far as tales of onions as the cure for gum pain founds no scientific grounds. 

Though onions are not considered a common food allergen, however, babies can be allergic to any food. So what can you do? Experts suggest that you can start by offering a small amount for their first couple of introduction and watch closely for any adverse reactions. 

Onions also have a strong flavor, which too could be a reason why your baby does not want to eat them. However, take a note for any allergies, skin rashes or bumps in your child after he consumes onions. 

Onions could also lead to has in babies. A simple way to fix this could be serving cooked onions, rather than raw.

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Are Onions Good For Babies? Whether it is casseroles, tacos, salsa or soups, onions are in everything! But, can we give this to our babies? Have you thought about it? When is it the right time to introduce onions to your little one?When is it ok to introduce onions to your babies?As per the American Academy of Pediatrics (AAP), there is no perfect order in when you have to introduce a specific types of solids. As per AAP, signs of readiness for solid foods include: When babies hold their head upMoving food from a spoon into their throatOpening their mouth as food approachesDoubling birth weight to around 13 poundsWhat happens when you introduce onions to your babies?Onions are healthy food for people across ages. They are packed with nutrients beneficial for babies. They contain fiber and prebiotics, which support digestion. A small onion contains 1 gram of fiber. They are also a rich source of vitamin C at 5 milligrams (mg) per small onion. This means it can fulfil the 10% recommended vitamin C for infants with the daily intake of 50mg. It also contains folate, vitamin B6, and potassium. How can you prepare your baby to eat onions?Nobody really enjoys eating onions raw, however, it is important to introduce onions to your babies. When you introduce onions, you can start by introducing it with cooked dish. You can also use as purée with other vegetables. When you introduce raw onion, make sure that it is chopped well. As big chunks can lead to choking. As per the Centers for Disease Control and Prevention, pieces of hard raw vegetables remain a choking hazard for babies younger than 12. Onion Water BenefitsAn internet rumoured remedy for colic in babies is to boil an onion in water and then put the cooled, pungent "tea" in your baby's bottle. However, there is no scientific evidence to support the effectiveness. Dieticians note that for infants, "tea" is not the best drink. Babies under the age of 1 should not be given fluids other than breast milk or formula. Teething And OnionsAgain the internet tells you that onions are best for teething. But is that so? Some people advice that when you give your babies frozen green onion or raw white onion to gnaw on, it can help the baby. It may be possible that your child enjoys the soothing sensation of anything that is frozen while teething. However, there are no scientific proof of the same. Onions are safe to feed babies, however as far as tales of onions as the cure for gum pain founds no scientific grounds. Any risks?Though onions are not considered a common food allergen, however, babies can be allergic to any food. So what can you do? Experts suggest that you can start by offering a small amount for their first couple of introduction and watch closely for any adverse reactions. Onions also have a strong flavor, which too could be a reason why your baby does not want to eat them. However, take a note for any allergies, skin rashes or bumps in your child after he consumes onions. Onions could also lead to has in babies. A simple way to fix this could be serving cooked onions, rather than raw.

are onions good for babies?

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On <span>World Digestive Health Day</span>, which is a reminder that a healthy digestive system is the key to overall health and quality life, we spoke to Dr Subhasish Mazumder, who is the senior Director of gastroenterology at Max Super Speciality Hospital, Vaishali. In our conversation, we talked about the growing trend of <span>intermittent fasting</span> and how people can often get it wrong.

Dr Mazumder, in length talked to us about what must we keep in mind while on fast, especially intermittent <span>fasting</span>. 

Before we get into it, let's first understand what exactly is intermittent fasting?

Intermittent fasting (IF) has rapidly gained popularity for its potential benefits on weight management, metabolic health, and even longevity. "However, as more people adopt this approach, it’s not uncommon to hear complaints of digestive discomfort—bloating, acidity, headaches, and more—especially in the early stages," says Dr Mazumder.

Here's edited excerpts from the conversation:

<h4>Why Do <span rel="noindex">Bloating</span>, Gas, or Acidity Occur During Fasting?</h4>

Though IF offers the digestive system a period of rest, paradoxically, some individuals experience symptoms like bloating, gas, or acidity. This can occur for several reasons. Firstly, an empty stomach may lead to a build-up of stomach acid, especially in those predisposed to acid reflux. Secondly, when the body shifts from a fed to a fasted state, changes in gut motility and bacterial activity can cause gas accumulation.

Another factor is what one eats during the eating window. Consuming high-fibre or overly processed meals too quickly after breaking a fast can overwhelm the digestive tract, leading to bloating.

<ul><li>Stay hydrated with water or herbal teas (peppermint and ginger are particularly soothing).</li><li>Break your fast with a small, easily digestible meal—think fruits or warm bone broth—before transitioning to a larger meal.</li><li>Avoid overeating or rushing meals during the eating window.</li><li>Include probiotics through fermented foods like yoghurt or kefir to support healthy gut flora.</li></ul>

<h4>Fasting Headaches: What Causes Them and How to Cope?</h4>

Headaches are a common side effect in the early days of intermittent fasting. These are often linked more to blood sugar fluctuations and caffeine withdrawal than digestion. As the body adapts to longer periods without food, glucose levels drop, sometimes triggering headaches. Dehydration can further exacerbate the issue.

<h5>Tips to prevent fasting headaches:</h5>

<ul><li>Ensure you are drinking enough water—sometimes headaches are simply a sign of mild dehydration.</li><li>Consider adjusting caffeine intake gradually if you're cutting down.</li><li>Add a pinch of sea salt to water or consume electrolyte-rich fluids to maintain balance, especially in longer fasts.</li><li>Give your body time to adapt—most people find symptoms ease within the first week or two.</li></ul>

<h4>What are the Long-Term Effects of Fasting?</h4>

Emerging research indicates that intermittent fasting may have a positive impact on gut health in the long term. Periods of fasting can give the digestive system a break, promoting a process called the "migrating motor complex" (MMC), which sweeps residual food and bacteria through the gut, aiding in regular bowel movements.

Moreover, fasting appears to support microbial diversity, which is essential for a balanced microbiome. This can be particularly beneficial for those with symptoms of irritable bowel syndrome (IBS) or leaky gut, as it may reduce inflammation and support intestinal healing.

That said, outcomes vary among individuals, and the benefits are most notable when combined with a nutrient-dense, fibre-rich diet.

<h4>Why do women have a complex relationship with intermittent fasting?</h4>

When it comes to women, hormonal fluctuations make the impact of fasting slightly more complex. Some women report irregular cycles, mood swings, or digestive discomfort when adhering to strict fasting schedules. This is often due to the sensitivity of the female hormonal axis to caloric restriction.

Women may benefit from a gentler approach—such as a 12:12 or 14:10 fasting window—and prioritising nourishing, hormone-supportive foods. Listening to one's body is key. If fasting causes fatigue, digestive upset, or menstrual changes, it may be worth adjusting the approach or consulting a healthcare professional.

<h5>Protective strategies for women:</h5>

<ul><li>Avoid extended fasting during high-stress periods or intense exercise regimens.</li><li>Ensure adequate intake of healthy fats, protein, and micronutrients.</li><li>Consider fasting only on alternate days or during certain parts of the menstrual cycle.</li></ul>

<h4>Are Coffee, Lemon Water, and Herbal Teas Truly Safe During a Fast?</h4>

One of the most debated topics in fasting circles is what beverages can be safely consumed without “breaking” the fast or compromising digestive health. From a strict caloric standpoint, black coffee, lemon water, and unsweetened herbal teas typically don’t disrupt fasting. But from a gut health perspective, nuances exist.

Black coffee, though calorie-free, can stimulate acid production and irritate sensitive stomachs, particularly when consumed on an empty stomach. Lemon water is usually gentle and may even aid digestion slightly. Herbal teas—especially those with carminative herbs like fennel, chamomile, or peppermint—can soothe the digestive tract and support fasting.

<ul><li>Choose herbal teas if prone to acidity.</li><li>Use lemon water in moderation to freshen the palate and stimulate digestion.</li><li>Limit coffee if it causes heartburn or jitters.</li></ul>

Intermittent fasting holds promise for digestive and overall health, but it’s not a one-size-fits-all solution. Paying attention to how your body responds, supporting your gut with wholesome foods, and adjusting protocols based on your unique needs—especially for women—can help you reap the benefits without the discomfort. Always consider speaking with a healthcare provider before making significant changes to your diet or lifestyle.

intermittent fasting

fasting

world digestive health day

bloating

On World Digestive Health Day, which is a reminder that a healthy digestive system is the key to overall health and quality life, we spoke to Dr Subhasish Mazumder, who is the senior Director of gastroenterology at Max Super Speciality Hospital, Vaishali. In our conversation, we talked about the growing trend of intermittent fasting and how people can often get it wrong.Dr Mazumder, in length talked to us about what must we keep in mind while on fast, especially intermittent fasting. Before we get into it, let's first understand what exactly is intermittent fasting?Intermittent fasting (IF) has rapidly gained popularity for its potential benefits on weight management, metabolic health, and even longevity. "However, as more people adopt this approach, it’s not uncommon to hear complaints of digestive discomfort—bloating, acidity, headaches, and more—especially in the early stages," says Dr Mazumder.Here's edited excerpts from the conversation:Why Do Bloating, Gas, or Acidity Occur During Fasting?Though IF offers the digestive system a period of rest, paradoxically, some individuals experience symptoms like bloating, gas, or acidity. This can occur for several reasons. Firstly, an empty stomach may lead to a build-up of stomach acid, especially in those predisposed to acid reflux. Secondly, when the body shifts from a fed to a fasted state, changes in gut motility and bacterial activity can cause gas accumulation.Another factor is what one eats during the eating window. Consuming high-fibre or overly processed meals too quickly after breaking a fast can overwhelm the digestive tract, leading to bloating.How to ease symptoms:Here's what Dr Mazumder suggests:Stay hydrated with water or herbal teas (peppermint and ginger are particularly soothing).Break your fast with a small, easily digestible meal—think fruits or warm bone broth—before transitioning to a larger meal.Avoid overeating or rushing meals during the eating window.Include probiotics through fermented foods like yoghurt or kefir to support healthy gut flora.Fasting Headaches: What Causes Them and How to Cope?Headaches are a common side effect in the early days of intermittent fasting. These are often linked more to blood sugar fluctuations and caffeine withdrawal than digestion. As the body adapts to longer periods without food, glucose levels drop, sometimes triggering headaches. Dehydration can further exacerbate the issue.Tips to prevent fasting headaches:Here's what the doctor suggests:Ensure you are drinking enough water—sometimes headaches are simply a sign of mild dehydration.Consider adjusting caffeine intake gradually if you're cutting down.Add a pinch of sea salt to water or consume electrolyte-rich fluids to maintain balance, especially in longer fasts.Give your body time to adapt—most people find symptoms ease within the first week or two.What are the Long-Term Effects of Fasting?Emerging research indicates that intermittent fasting may have a positive impact on gut health in the long term. Periods of fasting can give the digestive system a break, promoting a process called the "migrating motor complex" (MMC), which sweeps residual food and bacteria through the gut, aiding in regular bowel movements.Moreover, fasting appears to support microbial diversity, which is essential for a balanced microbiome. This can be particularly beneficial for those with symptoms of irritable bowel syndrome (IBS) or leaky gut, as it may reduce inflammation and support intestinal healing.That said, outcomes vary among individuals, and the benefits are most notable when combined with a nutrient-dense, fibre-rich diet.Why do women have a complex relationship with intermittent fasting?When it comes to women, hormonal fluctuations make the impact of fasting slightly more complex. Some women report irregular cycles, mood swings, or digestive discomfort when adhering to strict fasting schedules. This is often due to the sensitivity of the female hormonal axis to caloric restriction.Women may benefit from a gentler approach—such as a 12:12 or 14:10 fasting window—and prioritising nourishing, hormone-supportive foods. Listening to one's body is key. If fasting causes fatigue, digestive upset, or menstrual changes, it may be worth adjusting the approach or consulting a healthcare professional.Protective strategies for women:Avoid extended fasting during high-stress periods or intense exercise regimens.Ensure adequate intake of healthy fats, protein, and micronutrients.Consider fasting only on alternate days or during certain parts of the menstrual cycle.Are Coffee, Lemon Water, and Herbal Teas Truly Safe During a Fast?One of the most debated topics in fasting circles is what beverages can be safely consumed without “breaking” the fast or compromising digestive health. From a strict caloric standpoint, black coffee, lemon water, and unsweetened herbal teas typically don’t disrupt fasting. But from a gut health perspective, nuances exist.Black coffee, though calorie-free, can stimulate acid production and irritate sensitive stomachs, particularly when consumed on an empty stomach. Lemon water is usually gentle and may even aid digestion slightly. Herbal teas—especially those with carminative herbs like fennel, chamomile, or peppermint—can soothe the digestive tract and support fasting.Doctor's OpinionChoose herbal teas if prone to acidity.Use lemon water in moderation to freshen the palate and stimulate digestion.Limit coffee if it causes heartburn or jitters.Intermittent fasting holds promise for digestive and overall health, but it’s not a one-size-fits-all solution. Paying attention to how your body responds, supporting your gut with wholesome foods, and adjusting protocols based on your unique needs—especially for women—can help you reap the benefits without the discomfort. Always consider speaking with a healthcare provider before making significant changes to your diet or lifestyle.

intermittent fasting and its effects on digestive function

Aarushi Bhadury

When Ordering In Or Eating Out? Avoid This 'Healthy' Vegetable To Cut Risk Of Infections

(Credit-Canva)

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Eating outside or ordering in has become a very new and normal part of daily life. With new restaurants and dining places easily available, dining out has become very common. However, when one is eating outside, they must practice precautions with certain things. Like choosing a place with good hygiene, good produce etc. There are also certain foods that you should avoid eating when you are out. 

One of the first things you should be cautious of when you are eating out is what kind of foods you eat- a lot of these food items contain saturated fats as well as trans fats, too much of which is bad for your overall health. Other things like how many times the same oil is used, if your food is being prepared or heated, what kind of water is being used and if the vegetables are fresh and being handled with care. 

Experts, however, are suggesting that you avoid even healthy foods such as leafy greens outside. You do not know how the greens have been treated and prepared, leaving a lot of windows for mistakes. 

<h2><span rel="noindex">Should You Avoid Leafy Greens In Unknown Places</span>?</h2>

Leafy greens are often key culprits in restaurant dishes linked to food poisoning. A 2024 study highlighted in the Journal of Food Protection attributed around 9.2% of <span>pathogen-based foodborne illnesses</span> to these seemingly healthy options. 

Norovirus, a highly contagious bug causing unpleasant gastrointestinal issues, is a frequent concern at restaurant facilities. The U.S. Centers for Disease Control and Prevention (CDC) reports that roughly half of the 2,500 annual norovirus outbreaks occur in restaurants, and leafy greens, particularly lettuce, are often implicated. Contamination can happen at the farm or processing plant before reaching the eatery, or infected workers can unknowingly transfer the virus through touch. Consuming norovirus-laden greens can lead to significant gut and bowel distress. 

Another dangerous toxin that can lurk in leafy greens is E. coli O157:H7. Numerous outbreaks of this particularly harmful strain of E. coli have been linked to contaminated romaine lettuce. The U.S. Food &amp; Drug Administration (<span>FDA</span>) has even implemented specific prevention rules and guidelines to minimize widespread food poisoning related to E. coli O157:H7. Infection with this bacteria can cause severe symptoms like cramping, nausea, and diarrhea. Alarmingly, children and older adults face a heightened risk of kidney failure if infected. 

Leafy greens can also be a source of Campylobacter, a type of bacteria commonly associated with raw or undercooked poultry and contaminated water. The contamination risk of this bacteria to leafy greens was 15.63% according to the International Journal of Food Science 2019 review. This bacterium can transfer during food preparation on shared surfaces like cutting boards and serving utensils, making salads a surprising culprit in foodborne illnesses. Campylobacter can severely disrupt your digestive system, leading to symptoms such as vomiting and diarrhea. 

<h2>Safety Tips to Practice While Eating </h2>

While there is risk associated with eating outside, you do not need to avoid it all the time. You just need to be a bit mindful of what you eat and where. 

Opt for safer choices that are less likely to be contaminated, such as prepackaged baked goods, individually sealed yogurt containers, or whole, unpeeled fruits. Making these simple swaps can significantly reduce your risk of foodborne illness and ensure a more enjoyable vacation.

Diet & Nutrition

should You Avoid Leafy Greens In Unknown Places

pathogen-based foodborne illnesses

seemingly healthy food

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Eating outside or ordering in has become a very new and normal part of daily life. With new restaurants and dining places easily available, dining out has become very common. However, when one is eating outside, they must practice precautions with certain things. Like choosing a place with good hygiene, good produce etc. There are also certain foods that you should avoid eating when you are out. One of the first things you should be cautious of when you are eating out is what kind of foods you eat- a lot of these food items contain saturated fats as well as trans fats, too much of which is bad for your overall health. Other things like how many times the same oil is used, if your food is being prepared or heated, what kind of water is being used and if the vegetables are fresh and being handled with care. Experts, however, are suggesting that you avoid even healthy foods such as leafy greens outside. You do not know how the greens have been treated and prepared, leaving a lot of windows for mistakes. Should You Avoid Leafy Greens In Unknown Places?Leafy greens are often key culprits in restaurant dishes linked to food poisoning. A 2024 study highlighted in the Journal of Food Protection attributed around 9.2% of pathogen-based foodborne illnesses to these seemingly healthy options. Risk Of Norovirus Norovirus, a highly contagious bug causing unpleasant gastrointestinal issues, is a frequent concern at restaurant facilities. The U.S. Centers for Disease Control and Prevention (CDC) reports that roughly half of the 2,500 annual norovirus outbreaks occur in restaurants, and leafy greens, particularly lettuce, are often implicated. Contamination can happen at the farm or processing plant before reaching the eatery, or infected workers can unknowingly transfer the virus through touch. Consuming norovirus-laden greens can lead to significant gut and bowel distress. Risk of E. coli O157:H7 Another dangerous toxin that can lurk in leafy greens is E. coli O157:H7. Numerous outbreaks of this particularly harmful strain of E. coli have been linked to contaminated romaine lettuce. The U.S. Food & Drug Administration (FDA) has even implemented specific prevention rules and guidelines to minimize widespread food poisoning related to E. coli O157:H7. Infection with this bacteria can cause severe symptoms like cramping, nausea, and diarrhea. Alarmingly, children and older adults face a heightened risk of kidney failure if infected. Risk Of Campylobacter Leafy greens can also be a source of Campylobacter, a type of bacteria commonly associated with raw or undercooked poultry and contaminated water. The contamination risk of this bacteria to leafy greens was 15.63% according to the International Journal of Food Science 2019 review. This bacterium can transfer during food preparation on shared surfaces like cutting boards and serving utensils, making salads a surprising culprit in foodborne illnesses. Campylobacter can severely disrupt your digestive system, leading to symptoms such as vomiting and diarrhea. Safety Tips to Practice While Eating While there is risk associated with eating outside, you do not need to avoid it all the time. You just need to be a bit mindful of what you eat and where. Opt for safer choices that are less likely to be contaminated, such as prepackaged baked goods, individually sealed yogurt containers, or whole, unpeeled fruits. Making these simple swaps can significantly reduce your risk of foodborne illness and ensure a more enjoyable vacation.

avoid eating this healthy vegetable when you're eating outside

Organized by the World Gastroenterology Organisation (WGO), the World Digestive Health Day is celebrated annually on May 29 to raise global awareness about the importance of a healthy digestive system. 

This day is also a reminder that a healthy digestive system is essential for overall health and quality of life. This was launched by the World Health Organization (WHO) in 2004 to mark the 45th anniversary of the organization. 

As we observe the World Digestive Health Day, we spoke to Dr Ankur Jain, who is a senior consultant and unit head of gastroenterology, hepatology &amp; endoscopy at Max Super Speciality Hospital, Dwarka about how digestive health impacts differently for women and what must be kept in mind to ensure a healthy lifestyle. 

<h4>Milk, Digestion, PCOS, and Hormones</h4>

While in conversation, a question that one cannot look away from when it comes to digestive health is whether dairy consumption is good for your gut. Especially when it comes to women, many studies have provided that women who have PCOS may actually be at an disadvantage if they consume dairy products. While many other studies, including a 1981 published study in the American Journal of Clinical <span>Nutrition</span> highlighted the rates of <span>lactose intolerance</span> in Indians. More and more studies have suggested that South Asians, regardless of their genders are in fact lactose intolerant. In such case, what must be done with dairy consumption?

Dr Jain explains that milk is not inherently harmful, but for some women—especially those with PCOS—it may exacerbate inflammation or hormonal imbalances. Additionally, many South Asian women are lactose intolerant, which can cause bloating, gas, and discomfort. "That said, milk is not the only source of calcium," he says. "Leafy greens like kale and spinach, sesame seeds, tofu, almonds, and fortified plant-based milks (like almond, soy, or oat) are excellent dairy-free alternatives rich in calcium and other vital nutrients."

While he also agrees that lactose intolerance is highly prevalent in South Asia, yet dairy has held a revered place in Indian culture for centuries, especially in the form of fermented products like curd, paneer, and ghee, which are often easier to digest. "Western influence likely reinforced the idea of milk as a daily dietary essential, especially in post-colonial nutrition guidelines. Today, we need a more nuanced view: dairy can be part of a healthy diet if well tolerated, but it's not indispensable," he says. 

When asked why women often experience more digestive issues like bloating, constipation or IBS-like symptoms during hormonal changes he says, "hormones like estrogen and progesterone have a direct impact on gut motility and sensitivity. During menstruation or menopause, fluctuations can slow digestion, leading to bloating or constipation. During pregnancy, rising progesterone levels relax the gut, compounding these issues."

So, what can be done? "Staying hydrated, eating fiber-rich foods, engaging in regular movement, and managing stress are all natural ways to support gut health during these times. Herbal teas like peppermint or ginger can also soothe digestive discomfort," he says.

<h4>Probiotics - A Buzzword Or More?</h4>

Probiotics aren’t a one-size-fits-all solution, the doctor notes. "For women with diagnosed conditions like IBS, recurrent UTIs, or after antibiotic use, probiotics can be beneficial," explains Dr Jain.

However, for otherwise healthy women, he advises for a balanced diet rich in prebiotics—like garlic, onions, and oats—can be just as effective in supporting a healthy microbiome. If choosing a probiotic, look for strains backed by clinical research (like Lactobacillus rhamnosus or Bifidobacterium infantis) and products that guarantee live cultures at the time of consumption.

Processed foods high in sugar, refined oils, and preservatives are among the biggest health culprits, notes Dr Jain. "Even frequent use of artificial sweeteners and excessive caffeine can disturb gut flora," he says.

"On the flip side, everyday habits like chewing food slowly, eating meals at regular times, getting enough sleep, and managing stress are often overlooked but incredibly powerful in supporting gut health. Fermented foods like homemade curd or kanji, when well tolerated, can also act as natural probiotics."

world digestive day

PCOS and dairy

world digestive day 2025

women and digesiton

dairy and digestion

lactose intolerance

women's health

Organized by the World Gastroenterology Organisation (WGO), the World Digestive Health Day is celebrated annually on May 29 to raise global awareness about the importance of a healthy digestive system. This day is also a reminder that a healthy digestive system is essential for overall health and quality of life. This was launched by the World Health Organization (WHO) in 2004 to mark the 45th anniversary of the organization. As we observe the World Digestive Health Day, we spoke to Dr Ankur Jain, who is a senior consultant and unit head of gastroenterology, hepatology & endoscopy at Max Super Speciality Hospital, Dwarka about how digestive health impacts differently for women and what must be kept in mind to ensure a healthy lifestyle. Milk, Digestion, PCOS, and HormonesWhile in conversation, a question that one cannot look away from when it comes to digestive health is whether dairy consumption is good for your gut. Especially when it comes to women, many studies have provided that women who have PCOS may actually be at an disadvantage if they consume dairy products. While many other studies, including a 1981 published study in the American Journal of Clinical Nutrition highlighted the rates of lactose intolerance in Indians. More and more studies have suggested that South Asians, regardless of their genders are in fact lactose intolerant. In such case, what must be done with dairy consumption?Dr Jain explains that milk is not inherently harmful, but for some women—especially those with PCOS—it may exacerbate inflammation or hormonal imbalances. Additionally, many South Asian women are lactose intolerant, which can cause bloating, gas, and discomfort. "That said, milk is not the only source of calcium," he says. "Leafy greens like kale and spinach, sesame seeds, tofu, almonds, and fortified plant-based milks (like almond, soy, or oat) are excellent dairy-free alternatives rich in calcium and other vital nutrients."While he also agrees that lactose intolerance is highly prevalent in South Asia, yet dairy has held a revered place in Indian culture for centuries, especially in the form of fermented products like curd, paneer, and ghee, which are often easier to digest. "Western influence likely reinforced the idea of milk as a daily dietary essential, especially in post-colonial nutrition guidelines. Today, we need a more nuanced view: dairy can be part of a healthy diet if well tolerated, but it's not indispensable," he says. When asked why women often experience more digestive issues like bloating, constipation or IBS-like symptoms during hormonal changes he says, "hormones like estrogen and progesterone have a direct impact on gut motility and sensitivity. During menstruation or menopause, fluctuations can slow digestion, leading to bloating or constipation. During pregnancy, rising progesterone levels relax the gut, compounding these issues."So, what can be done? "Staying hydrated, eating fiber-rich foods, engaging in regular movement, and managing stress are all natural ways to support gut health during these times. Herbal teas like peppermint or ginger can also soothe digestive discomfort," he says.Probiotics - A Buzzword Or More?Probiotics aren’t a one-size-fits-all solution, the doctor notes. "For women with diagnosed conditions like IBS, recurrent UTIs, or after antibiotic use, probiotics can be beneficial," explains Dr Jain.However, for otherwise healthy women, he advises for a balanced diet rich in prebiotics—like garlic, onions, and oats—can be just as effective in supporting a healthy microbiome. If choosing a probiotic, look for strains backed by clinical research (like Lactobacillus rhamnosus or Bifidobacterium infantis) and products that guarantee live cultures at the time of consumption.A Healthy Diet Is The KeyProcessed foods high in sugar, refined oils, and preservatives are among the biggest health culprits, notes Dr Jain. "Even frequent use of artificial sweeteners and excessive caffeine can disturb gut flora," he says."On the flip side, everyday habits like chewing food slowly, eating meals at regular times, getting enough sleep, and managing stress are often overlooked but incredibly powerful in supporting gut health. Fermented foods like homemade curd or kanji, when well tolerated, can also act as natural probiotics."

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