Daijiworld Media Network - Kolkata

Kolkata, Dec 30: Home-cooked food is widely believed to be the safest and healthiest choice, but nutritionist Nikita Bardia has cautioned that even homemade meals can trigger digestive issues if certain daily habits are overlooked.

In an Instagram post-dated November 28, Bardia said many people wrongly blame outside or junk food for gut problems, while the real causes often lie within their own kitchens. “Sorry to break it to you, but your gut issues aren’t coming from outside food… they’re coming from your daily habits, the ones you think are ‘healthy,’” she noted, adding that nearly 80 per cent of her clients struggle due to mistakes in home eating patterns.

Highlighting common but lesser-known gut disruptors, Bardia pointed out that eating large portions of raw salads at night can lead to bloating and gas, as digestion slows after sunset. She advised opting for lightly cooked vegetables instead.

She also warned against consuming dals, rajma or chhole without proper soaking, as phytic acid and certain sugars can cause acidity and gas. Proper soaking, discarding the first boil, and cooking with ajwain or hing can help ease digestion.

Another common mistake is drinking water during meals, which can dilute digestive enzymes and weaken digestion. She recommended drinking water either 20 minutes before meals or 30–45 minutes after.

Overconsumption of millets such as jowar, bajra and ragi, though healthy, may cause constipation and bloating if eaten daily. Limiting them to two or three meals a week is advised.

Bardia further cautioned against excessive intake of curd or buttermilk when the gut is already inflamed, as probiotics may worsen bloating and acidity in such cases.

Eating fruits or oats alone on an empty stomach, she said, can trigger blood sugar spikes followed by digestive crashes. Pairing them with protein or healthy fats like nuts, seeds or curd can balance digestion.

Drinking tea or coffee first thing in the morning was also flagged as harmful, as caffeine on an empty stomach can irritate the gut lining, leading to acidity and nausea. A light snack or warm water before caffeine intake is a better option.

Lastly, she warned against very low-fat diets, explaining that healthy fats are essential for nutrient absorption and proper digestion. Including small amounts of ghee, nuts or seeds daily can support gut health.

Bardia emphasised that mindful preparation, timing and combinations of even home-cooked foods play a crucial role in maintaining a healthy digestive system.