Breaking the Taboo: Addressing Men's Digestive Health Concerns

June is recognized as Men’s Health Month, where during the entire month the advocacy is dedicated towards health issues affecting men, to encourage early detection and treatment of diseases. The goal is to promote healthy habits and lifestyles.

There are several taboos and stigmas surrounding men’s health issues, particularly around digestive health. These taboos can prevent men from seeking help or discussing their symptoms openly, which can delay diagnosis and treatment.

Those men who suffer from indigestion, constipation, diarrhoea, bloating, abdominal pain, acid reflux, rectal bleeding, itching or discomfort may have digestive issues like Irritable Bowel Syndrome, Colon Cancer, Haemorrhoids, Gastroesophageal Reflux Disease etc. However, many men feel embarrassed to talk about these to their family and friends and are reluctant to undergo screening and treatment.

It is necessary to address the taboos through education, and open communication, encouraging men to talk about their condition to ensure early health care.

Dietary habits play a crucial role when it comes to digestive health. Dr. Meghana Pasi, Head, MyThali, Arogya World shares few dietary recommendations which men can adapt in their lifestyle for a healthy gut:

1. Have a diverse yet balanced dietA diet with a mix of vegetables, whole grains, lean proteins, dairy and healthy fats will provide all the nutrients to meet the daily nutritional requirements. It is also rich in fiber which can help prevent constipation and promote gut health.
2. Stay hydratedWater is essential for digestion and helps prevent constipation. Aim for at least 8 glasses of water a day. Limit sugary drinks, as they can disrupt gut health and contribute to weight gain and other issues.
3. Include both probiotics and prebiotics in your dietFoods rich in probiotics, such as curd/yogurt, kefir, sauerkraut, kimchi, idli, kanji, dhokla etc. help maintain a healthy balance of gut bacteria. Whereas prebiotics like garlic, onions, leeks, asparagus, bananas, and whole grains feed beneficial gut bacteria.
4. Avoid trigger foodsCommon triggers like spicy foods, fatty foods, caffeine, alcohol, and certain processed foods may trigger the symptoms of a digestive disorder, hence try to avoid these foods.
5. Keep a food diaryA food diary helps to keep a track of what is eaten and any symptoms that arise, which can help identify and eliminate problem foods.
6. Follow a regular meal schedule with portion controlEating at regular intervals and not skipping meals can help maintain digestive health and prevent issues like acid reflux. Eating smaller, more frequent meals can also help manage digestive symptoms.
7. Include healthy fatsAvocado, olive oil, nuts, and seeds contain healthy fats which can support overall health and aid in nutrient absorption. Further, try to limit intake of saturated and trans fats, which can negatively impact digestive health.
8. Limit processed foodsFoods with additives and preservatives, high salt and sugar can trigger symptoms and worsen gut health. Encourage focusing on whole, minimally processed foods, which are generally more nutrient-dense and easier for the body to digest.
9. Slow down and listen to your bodyEat slow and chew food thoroughly to aid digestion. Also pay attention to hunger and fullness cues to avoid overeating or undereating.
10. Consume alcohol and caffeine in moderationAlcohol and caffeine can irritate the digestive system and lead to issues like acid reflux and stomach ulcers. Hence, have them in moderation.