After a balanced breakfast, most people feel hungry around the afternoon and by then they have geared up to have a hearty meal for lunch. As good as it feels to have a hearty lunch, many people start feeling drowsy and tired after doing so. The need to sleep after lunch makes it harder for people to focus on work or any other necessities. Frontier in Human Neuroscience explains that when people sleep well and can control themselves, they do better in life. But many people don't sleep enough and can't control themselves well. This makes it hard for them to say no to things they shouldn't do, and hard for them to pay attention.

So how does one avoid this afternoon crash out? The reason why you may be experiencing this afternoon fatigue is because of this major nutrient being missed. A good lunch helps us stay focused and productive until dinner time.

What Is Your Lunch Missing?

The biggest thing your lunch may be missing is protein and fiber. According to Cleveland Clinic these nutrients take longer to digest, which means you'll feel full for a longer period. Protein, found in foods like chicken, beans, and eggs, helps build and repair tissues, while fiber, found in whole grains and vegetables, aids in digestion. They advise ensuring an adequate calorie intake for sustained fullness. If you don't eat enough calories, you'll feel hungry again quickly. A balanced lunch with protein and fiber will give you the energy you need and keep you satisfied until your next meal.

Drinking a lot of water also plays a big role here. Staying hydrated is essential for overall health and energy. Dehydration can lead to fatigue and headaches. Harvard Health Publishing explains that drinking water before your meals helps you eat less because it fills your stomach, sending signals to your brain that you're full. Some small studies suggest this works, but the long-term effects on weight loss aren't clear. Another idea is that your body burns calories warming up the water, but there are questions how much this really helps. Finally, sometimes we mistake thirst for hunger, so drinking water can prevent us from eating extra calories we don't need, potentially leading to weight loss.

It is also suggested to include double portions of vegetables in your lunch. Vegetables are packed with vitamins, minerals, and fiber, which are all vital for good health. Having a generous serving of vegetables will not only keep you full but also provide your body with the nutrients it needs. Adding elements like salad, or extra cooked vegetables to your meal is a great way to boost your intake.

What Should You Avoid Eating For Lunch?

You should avoid sugary snacks and temptations, instead focus on a substantial lunch low in sugar and high in protein. Sugary foods can cause a quick spike in energy according to WebMD, followed by a crash, leaving you feeling tired and sluggish. Protein, on the other hand, provides a more sustained release of energy. By choosing foods with protein, you can avoid these energy crashes and stay focused. Swapping sugary drinks for water and choosing whole foods over processed snacks is a good way to limit your sugar intake.

Healthy Snack Alternatives You Can Try

Instead of reaching for sugary snacks, nuts are recommended as a healthier alternative. The British Health Foundation explains that nuts provide a good source of healthy fats, protein, and fiber, which can help keep you feeling full and satisfied. They also offer a quick energy boost without the crash associated with sugary snacks. Health resources report that regular nut consumption is associated with a lower risk of heart attacks and heart disease. According to Mayo Clinic frequent nut consumption has been associated with reduced cardiovascular risk factors. However, it is important to eat nuts in moderation, as they are high in calories.

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 Opinion

• Choose 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.

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 Hormones

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 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 Key

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."

Fruits are one of the best additions to one's diet. They are rich in fiber and come in various flavors, some of which are so loved, they are incorporated in popular desserts. If you feel your digestive health declining but are struggling to increase your fiber intake, try adding more raw fruits and vegetables to your meals. When you eat a diet that lacks fiber, you could be at risk for conditions like bloating, weight gain, impacted gut health as well as constipation.

Constipation is a common issue that affects most people at some point in their lives, regardless of age or gender. While about 16 out of 100 people experience it generally, this number jumps to 33 out of 100 for those over 60. Even healthy eaters can face constipation due to factors like medications or other health conditions. So, it's wise for everyone to know quick ways to find relief.

Dried Strawberries & Their Role In Digestive Health

While many foods offer constipation relief, one delicious and unexpected low-carb option is oven-dried strawberries. Dried fruits in general are packed with antioxidants and fiber, which are crucial for keeping your digestive system regular.

According to Johns Hopkins Medicine, many fruits and vegetables, strawberries contain sorbitol and insoluble fiber. Sorbitol doesn't break down during digestion, prompting your body to move it through the colon. Insoluble fiber adds bulk to your stool, helping it pass through your digestive tract more easily. Together, sorbitol and insoluble fiber create a powerful combination for promoting bowel movements.

You might wonder why dried fruit is more effective than fresh. The answer lies in concentrated fiber. When fruit is dried, the water is removed, but the fiber remains. This means that for the same weight, dried fruit contains about 3.5 times more fiber and vitamins than fresh fruit, making it a more potent option for relief.

Healthy Ways To Enjoy Strawberries

Strawberries are not only delicious but also packed with health benefits. While they're often enjoyed with rich creams or sugary toppings, there are many simple and healthy ways to savor these sweet berries. Here are some ways you can incorporate these into your diet, according to the British Heart Foundation.

Fresh Strawberry Scones

Make your scones healthier by adding fresh strawberries for moisture and flavor. Use wholemeal flour for extra fiber. Swap butter for olive or sunflower spread to reduce unhealthy fats. These changes make delicious scones a better treat for you!

Creamy Dip

Enjoy strawberries with a creamy, healthy dip! Just dunk them in low-fat yogurt or fat-free fromage frais. It's a simple way to add a smooth, tangy coating to your sweet strawberries for a delightful and guilt-free snack.

Home-Made Jelly

Create your own yummy strawberry jelly! Use fresh whole or pureed strawberries with gelatin (or a vegetarian option like agar). Follow the gelatin packet for the right amount to set your fruit and juices. It's a fresh, fruity dessert.

With Black Pepper

Try adding a little black pepper to your strawberries. It surprisingly enhances their natural sweetness and adds a touch of spice without needing extra sugar. This simple trick makes the flavor pop in a unique and healthy way.

Au Naturel

Simply enjoy plain, in-season strawberries. They're naturally sweet and flavorful, no heavy cream needed! Try mixing different varieties to discover their amazing range of tastes. Appreciate their pure, delicious goodness, just as they are.