Top 10 Healthy Food Swaps That Fit People Live By

“If I don’t eat it, she will feel bad!”
 – the aloo ke paranthe made by Mom
“I need my cold coffee in the morning”
– the jug of milk and sugar blended by Ramu bhaiya

Candy, Dairy and Processed foods are weapons of mass destruction, fighting off our self-control constantly and laying our insides to waste (genuinely imagining these tiny robots nuking my metabolic machinery).

Eating healthy is a thing. You knew that unless you are stuck in a time capsule. Avoid desserts, fried foods, carbonated drinks, so much noise all around. But, deep down we all know that a lettuce leaf and boiled broccoli isn’t going to make us merry. 

My approach to nourishment is about making small and simple adjustments to your eating regime, not everything will need changing. I wholeheartedly discourage huge disruption but encourage consistent, achievable change for life.

To receive my help why not reach out and book a 15-minute lifestyle check-up, by clicking the button below?

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Let us discuss 10 healthy and smart food swaps to maintain your health and keep those extra pounds in check

1.Choose wholemeal/rye bread over white bread

We don’t have to ditch bread to improve our diet, instead choose a healthier option to substitute the white bread with. Again, the high fiber, levels in wholemeal or rye bread make them a better option against white bread. The way wholemeal or rye bread is digested also means that the sugar, which turns into energy, is released into the bloodstream much more slowly than in white bread, too. 

Also, read the healthiest type of bread

Healthiest bread

Similarly, Naan which contains white flour, sugar and butter or ghee (fat) should be replaced by whole wheat Chapati which has more fibre because of using wholemeal flour and no butter, doing this will save around 430kcals and chapati taste great!

2.Swap white rice with brown rice

Not that white rice has anything wrong with it, but brown rice has more fibre. A small amount of brown rice can make you feel fuller than twice the amount of white rice. This helps in fewer calorie intakes as well as boost up the metabolism. White rice is not amongst the unhealthiest option. What makes it not a healthier choice is that it offers absolutely zero nutritional value in your diet. Another healthier option is ‘cauliflower rice’ or ‘farro’. 

3.Say yes to nuts and no to chips

That bag of chips which is too irresistible right now is full of sodium, saturated and trans fats. This, unfortunately, contributes to the buildup of plaque on the inner walls of your arteries, increasing the risk of coronary heart disease. Apart from that refined carbohydrates found in chips spike your blood sugar levels.


The healthy way to satiate your snacks hunger is to try a handful of nuts instead of that bag of chips. Regular eating of nuts reduces the risk of heart diseases. But too much of anything is still harmful given you tend to increase the calorie count. So, make sure to eat a small portion (probably an ounce) rather than mindless munching. 

Here are some healthy homemade snacks

4.Porridge Instead Of Breakfast Cereals

Granola and cereals are overly hyped.

That bowl-full of packaged breakfast cereal may look like a healthier option but it is high on sugar. Replace it with oats porridge. It will not only make you feel full for a longer time but it is packed with essential nutrients as well. So what more do you want? Porridge is slow energy releasing food with a low glycaemic index too!

Overnight oats

You can even make your granola with fruits and nuts, minus the oil! Oats are great for the heart, fill you up, are great to taste and overall, help you lose weight over-processed granola. A smart swap to lose weight, isn’t it?

Here is why you should eat overnight oats

5.Hummus or mustard instead of mayo dip

Mayonnaise and butter pretty much have the same calorie count. Add them with bread, and you have a series load of calories on your plate. If you swap it with hummus or mustard, you’re only consuming half the calories of mayo! It is a delicious and simple hack. Even hung curd dip with mixed herbs which is equally yummy and healthy.

Yogurt dip

Check out our tasty yoghurt dips

6.Baked over fried stuff

Next time you’re thinking of binge eating on fries, think again! They have more than 400 calories versus oven-baked hash browns, which are only 98 calories rich per 127g serving. Choose a baked alternative for everything else too, without a great compromise in taste!

7.Swap Table Salt With natural Herbs And Spices

Salt guide

Season your dish with herbs and spices as much as possible and reduce your salt intake. Spice up your dishes with ginger and add flavours with basil and curry powder. You can also experiment with Italian seasonings.

Here are the different types of Salt

8. Go for lean meats instead of fatty meats

While you cannot avoid red meats like beef, lamb and pork, which are high in fat, try eating lean meats in moderation to get the required nutrients. Add vegetables while cooking the meats to increase the dietary fibre. You can also go for fish, especially salmon, which has levels of omega-3 fatty acids that improve good cholesterol levels.


9.Frozen Fruits Instead Of Ice-cream

Satiate your sugar craving for dessert with frozen fruits like banana, strawberry and mango. Not only you’ll escape loads of sugar but will also get plenty of nutrients. Got some free time? Blend the frozen fruits for a minute and get a yummy and thick dessert.

Banana peanut butter icecream

Check out our mango lassi ice cream, banana Peanut Butter Ice Cream

10.Try skimmed milk over full-fat milk

Start with semi-skimmed milk that is lower in saturated fat and slowly banish full-fat milk entirely from your kitchen. Use it in your porridge or morning tea/coffee and you will soon make the final switch.

Also read 11 Brain-Boosting Beverages That are not Coffee



Eat, travel, laugh, and live!

Mother’s Day special: Diet Tips for all Moms to Remain Healthy & Fit

Celebrate Mother’s Day the Healthy Way
Honour Mom Without Sabotaging Her Diet

Mother’s day is to celebrate honour for the Motherhood, Maternal bond and influence of a mother in family and society. While the dates vary every year, it is largely celebrated on the second Sunday of May every year. This year, it will be celebrated on May 10.


Mother is the first family physician for all of us, where she understands our all needs and keeps us healthy.

She is all around us and sometimes she forgets to eat her food. That may cause nutritional deficiency to her and she may get weakness or fall to illness, by understanding the nutritional need of your mother.

Your contribution towards health would be the most valuable and lovely gift to A Mother. So, on this Mother’s Day, we share some healthy nutrition tips for busy moms.

Also read: Top 5 Essential Nutrients For Every Woman

Women Nutrition

Balancing her diet with nutrients is the key

It is important to maintain a healthful, balanced diet to achieve the recommended amounts of the important nutrients.

1. Protein-rich food: Eggs, Chicken, Salmon, Greek Yoghurt, Lentils, Legumes, low-fat dairy.

Also read: 6 Excellent Plant Protein Foods

2. Calcium-rich foods: Dairy products, dark green leafy vegetables, nuts, grains, beans.

Also read: 6 Healthiest Cheeses

3. Vitamin D-rich foods: Eggs and salmon

Mothers nutrition

4. Magnesium-rich foods: Dark leafy greens, nuts, seeds, fish, beans and legumes, whole grains, avocados, and low-fat dairy.

Also read: Health Benefits of Avocado

5. Riboflavin-rich foods: Fortified cereals, almonds, organ meats, whole grains, wheat germ, mushrooms, soybeans, dairy products, eggs, and dark green vegetables.

Also read: Confused about eating soy?

6. Thiamine-rich foods: Fortified cereals, legumes, nuts, and red meat.

7. Vitamin B6-rich foods: Meat, poultry, fatty fish, whole grains, fortified cereals, soybeans, avocados, baked potato with skin, bananas, and peanuts.

Also read: The best way to eat a banana

8. Good quality fats: Avocados, Nuts, seeds ( flax seeds, hemp, melon, pumpkin seeds ), Salmon, olive oil.

Also read: 13 types of oil you need to know

9. Stay hydrated: Drink plenty of water throughout the day to avoid your body getting dehydrated.

Also read: Best Way to Drink Water for Weight Loss

It is of paramount importance to eat clean and green and to say no to junk food and not to be fooled by advertisements. Each woman has the power within herself to build her health and to learn to use food as the means to give herself and her family a boost of health.

Also read: Covid-19 Diet

Look for recipes that are both healthy and easy for you (kids) to prepare. Check out our healthy Mother’s Day recipes :



Instant Savory Chilla + Greek yogurt dip


Banana Oat Blender Pancakes + Immune-Boosting Juice


Detox water Homemade Detox Water


Millet upmaGluten-Free Jowar Upma


Bowl of Curd Rice


Healthy toast ideas

A Healthy Topping Toast


Science-backed Fruity Smoothie


Healthy veg soup

Dairy-free Pumpkin soup


Healthy Beetroot, Carrot Tomato Soup


Homemade Mango ice cream

Mango Lassi Cream


Broken Sorghum Kheer

 Here are few things that you can do for your Mom:

● Ask her to eat with you.

● Feed her with love from your plate (that will improve the mother-child bonding as well)

● If you are getting late to home, tell the women in your life to eat early.

● If you are good at cooking, cook something delicious and nutritious for her. (that gives her a feeling of comfort and rest for a while)

Let’s celebrate this Mother Day with new inspiration and a Salute to all the mothers for their Motherhood.

From all of us at Nutrition Link Services, we wish Happy Mother’s Day to all the mothers out there!

Related: Complete Natural Guide To PCOD

Covid Diet: Add these foods to your diet for a speedy recovery from COVID-19

Nutrition plays a significant role for both, the COVID-19 patients and those who are on the path of recovery. During COVID-19, the body gets weakened and it continues for days even after recovering from the symptoms. Thus, it becomes essential to consume the right kind of diet for a speedy and complete recovery of the body.

Nutrition is crucial for the delivery of energy sources, known as macronutrients, and for the support of essential bodily processes provided in part by micronutrients.

Both macro and micronutrients are key drivers for a healthy immune response, particularly for higher-risk populations.

Start with meeting 50% of the nutritional requirement of the patient and proceed to 70% by the 3rd day, gradually increasing to 100% by the end of the week.

Immune support shopping list

(arranged with concentration, affordability, and availability in mind)


Top 10 vitamin A rich foods

• Beef liver

• Sweet potato

• Spinach

• Carrots

• Ricotta cheese

• Cantaloupe

• Red peppers


• Eggs

• Black-eyed peas

Vitamin C

Top 10 vitamin C rich foods

• Red pepper

• Orange

• Kiwi


• Strawberries

• Brussels sprouts

• Grapefruit

• Cantaloupe

• Cabbage

• Cauliflower

Vitamin D

Top 10 vitamin D rich foods

• Tuna fish

• Mushrooms (exposed to UV light)

Milk (including Vitamin D fortified non-dairy milk options)

• Eggs


• Ready-to-eat cereals (whole grain cereals)

• Orange juice (fortified and 100% juice)

• Salmon

• Sardines

• Cod Liver oil


Top 10 vitamin E rich foods

• Sunflower seeds

• Almonds

• Hazelnuts

Peanut butter

• Peanuts

• Spinach

• Wheat germ

• Sunflower oil

• Safflower oil

• Tomato


Top 10 food sources of zinc

• Beef chuck roast

• Beef patty

• Pork chop

• Beans

• Chicken

• Pumpkin seeds

• Yogurt


• Lentils

• Cashews


Standard “feel-better” foods for when you feel unwell


• Applesauce, unsweetened

• Whole wheat toast

• Brown rice

• Whole fruit popsicles

• Peppermint, ginger, or herbal tea

• Bone broth

• Yogurt (Greek is higher in protein)

Ginger chews

• Oatmeal or Cream of Wheat


• Yogurt (Greek is highest in protein)

Smoothie -That May Boost your Life Expectancy

COVID-19 Sample Diet Plan

Diet plan

Early Morning

6-7 soaked almonds, 2-3 walnuts, and 5-6 raisins + ginger, coriander seeds and tulsi concoction

Have raw garlic (can bite it and then gulp it down with water)


North Indian: Dhalia Khichadi-1 cup/ Dhokla- 4 pieces/ Veg Poha / Chila/ Veg upma/ Namkeen veg seviya/ Golden milk with Haldi and ginger powder


South Indian : Idly-4/Ragi Dosa/Pongal- 1 cup / Moong dal sprouts boiled-1/2 Sambar/Veg Poha / Chila/ Veg upma/ 2 ragi idli + 2 egg whites


Khada-1 cup


Beetroot, spinach, and amla juice/ Mixed fruit bowl (orange, papaya, apple and guava)/ coconut water


Brown rice (hand pound rice )/Amaranth/ragi or multi-grain flour Chapati -2 cups sambar or moong dal or cowpea curry-1 cup/ Spinach or green sabzi-1 cup/Carrot/Potato/pumpkin/cauliflower-dry sabji/buttermilk /Curd-1 cup


Boiled legumes-1 cup/Sweet potatoes boiled-1 cup/Dry fruits trail mix with Ginger tea/ veg or chicken or immunity soup/ sprouts chaat

Early dinner

Pumpkin soup or chicken soup or mix vegetable soup or dal soup or fruit of choice. 


Moong dal khichdi and vegetables/ millet chicken vegetable bowl/meethi roti with paneer bhurji and mix vegetable/ Dhalia khichdi or broken wheat Pongal-1 cup/wheat dosa-2/idiyappam-3 with dal or channa curry-1 cup vegetable dry-1 cup

If the patient is getting diarrhoea/ nausea give Veg Khichdi, ginger tea ( ginger, tulsi/ lemongrass, cinnamon, clove or cardamom)

Any diet is ineffective without proper sleep and exercise, so get enough rest and start with a light or moderate amount of physical activity to get back into your normal routine.

One can modify this diet plan according to their requirements. If you are suffering from any other medical condition and have been asked to avoid any of these foods, make sure you consult your doctor/ health practitioner before following the diet plan. 

Let us know if you find this diet plan helpful and don’t forget to share it with others.

Also read: 9 Foods and Drinks to Avoid If You Have High Blood Pressure

What’s your Ayurvedic body type/Dosha + How To Eat For Your Dosha

Ayurveda focuses on whole-body healing and states that a person’s dosha, a type of bodily humor, determines their personality and health.

Knowing your body type, or constitution allows you to maximize your quality of life, health, and happiness by following the recommendations for food and lifestyle for each constitution.

What is the importance of knowing your Ayurvedic body type?

The body is made of five elements — Aakash (space), Jala (water), Prithvi (earth), Teja (fire), and Vayu (air). The five elements (Panchamahabhutas) combine to form three basic bioenergies, humors or doshas, known as

1. Vata composed of space and air

2. Pitta composed of fire and water

3. Kapha composed of earth and water.

These three subtle elements govern all our life functions, personality traits and the mind-body complex that define us as individuals. Each of these doshas has specific traits.

Also read: The Power of Mindful Eating
The pitta dosha is made up of the fire and water element and it primarily governs digestion. The Vata dosha is the air element and is the force behind all types of movements in the body. The Kapha dosha is the earth element and provides moisture to the skin and lubrication to joints. Usually, in a person, two of three doshas dominate.

Benefits of knowing your Ayurvedic body type

-Personal analysis of dosha helps you know about your body and its requirements

-Knowing your dosha can help you maintain optimal health.

-It will help you to maintain a good and balanced personal, family and professional life

-Helps you to plan your lifestyle according to the requirements of your body

-Dosha analysis will help you plan a balanced diet

-This can help you to know how an imbalance is likely to occur in yourself.

Identifying which dosha (or doshas) you are, is the first step towards using Ayurveda to help you achieve a better balance in both your body and mind.
Ayurvedic dos has

Type # 1: Are you a Vata?

Vata means ‘wind’. Hence, Vata personalities are governed by air and space. These people are all about movement, of body and thoughts. Generally described as cold, light, dry, rough, flowing, and spacious. Autumn represents vata for its cool, crisp days.

Body structure – People belonging to this class, generally find it difficult to gain weight. As they have a fast metabolism, they are thin with prominent bony structures, they tend to be cold most of the time, due to poor circulation (cold hands and feet) and have dry skin and hair. They also have little muscle tone. Their pulses are fast and weak.

Lifestyle – They are very active, mobile, restless and energetic. Their sleeping, eating and personal habits are usually irregular and erratic, make them prone to digestive issues and gas. Their sexual desire keeps on varying between extremes. As they sleep lightly and are easily disturbed, they are more prone to sleep disorder like insomnia.

Communication –Their mode of speech is generally very fast, they are talkative and enjoy talking a lot.

Mental state – Mentally and emotionally they are very quick. They are quick at gathering or displaying information’s or emotions. They tend to learn fast but their retention poor is weak, thus they forget fast as well.

Nature – Vata people are generally shy, modest and are low in confidence. They are often impatient but very flexible and adaptable to change. They usually feel stressed or worried in an unfamiliar or bad situation. They are most likely to be loners or non-conformists. They spent money quickly. They are highly creative, sensitive & kind-hearted.

Food for Balancing Vita

Healthy spices

1. Drink warm milk (moderate dairy) and eat freshly prepared warm whole foods,

2. Eat foods that are naturally sweet, sour, and salty.

3. Use generous amounts of high-quality oils or ghee and warming spices like ginger, black pepper, cinnamon, and cumin in your daily diet

4. Avoid alcohol, caffeinated beverages, and chocolate

5. Boiled or steamed starchy vegetables (moderate broccoli, cauliflower, zucchini and leafy vegetables)

6. Ripe fruits

7. Soupy grains: rice, wheat

8. Mild spices: cumin, ginger, cardamom, cinnamon, fennel, coriander, salt, cloves, mustard, black pepper

8 Delicious Spices With Most Powerful Health

9. Tea: camomile, fennel, ginger, liquorice, lemon

Type # 2: Are you a Pitta?

Pitta body types are predominantly of the fire element. Pitta refers to the acid secretion in the stomach which helps digest food. Hence, this energy is involved in the transformation of food into energy and is signified by a combination of heat and water. It’s commonly described as hot, light, sharp, oily, liquid, and mobile. Summer is known as the pitta season for its sunny, hot days.

Body structure – People belonging to this class are medium build. They have good muscle tone and they always feel warm. They have prematurely grey hair or a victim of early balding. They have a reddish complexion, enjoy high energy level and have a good digestive system. Their skin is soft, warm often develop freckles, moles and are sunburned easily.

Lifestyle – Their desire for food and sex is very strong. Their sleep is moderate and is not easily disturbed. Their pulse is strong. They often dominate any conversation. They dislike hot weather, sunlight and heat.

Communication – They usually speak loudly and with passion.

Mental state – They are extremely intelligent, focused and ambitious people. Emotionally, they are passionate about life, have a tendency to be perfectionists, have a strong desire for success, and can become easily irritated and impatient.

Nature – They are usually extroverts and love to be the centre of attention. They manage money very carefully. They often aspire to attain positions of leaders. They enjoy competitive sports and games, either as spectators or participants. Their intelligence is high, and they have good insight and a keen sense of discrimination.

Food for Balancing Pitta


1. Drink 4—5 litres of warm or room temperature water every day

2. Use ghee, or clarified butter, in your cooking.

3. Boiled, steamed, raw vegetables

4. Sweet fruits

5. Moderate amounts of dairy

6. Soupy grains: rice, wheat, barley, oats

7. Mild, cooling spices: coriander, cardamom, cloves, turmeric, cumin, curry leaves, mint

8. Tea: fennel, camomile, peppermint, spearmint, liquorice, red clover

Type # 3: Are you a Kalpha?

Kapha (pronounced “kuffa”) is a combination of earth and water elements. These personalities are therefore often balanced, stable and calm people. It can be described as steady, stable, heavy, slow, cold, and soft. Spring is known as Kapha season, as many parts of the world slowly exit hibernation.

Body structure – People belonging to this class usually have the largest of all the body types. Physically they have wide hips and shoulders. They have thick and wavy hair. They generally have very good stamina. They are often overweight and tend to gain weight very easily. Their teeth are strong and very well-formed. Their pulse is slow and steady.

Lifestyle – They usually have a moderate or low appetite and their digestion is very slow. They enjoy eating luxury foods that taste and smells good. In physical activity, they are very slow. However, they are also very sluggish, lethargic and difficult to motivate. They love to sleep a lot.

Communication – They have a pleasant appearance and voice.

Mental state – They are slow learners, but their memory is very great. Emotionally, they tend to be very loyal and stable.

Nature – They like to be in familiar surroundings. They are money-savers and they are very good providers as well. Typically, they are serene and tranquil and their emotions are slow to become excited or aroused. However, they can be sentimental, nostalgic and romantic. They are highly tolerant and forgiving, with medium intelligence. They prefer to belong to a group, club or community. They cling to their family or familiar associations.

Food for Balancing Kapha

Millet upma

1. Foods that are astringent, spicy, and bitter tastes are conducive for keeping Kapha under check. Dry and warm food helps too. 

2. Boiled, steamed, raw vegetables

3. Ripe fruits (except banana)

4. Fat-free buttermilk (another dairy reduced)

5. Grains: corn, millet, rye, oats, barley, wheat bran

6. Strong spices: pepper, paprika, salt, garlic, basil, cloves, allspice, fennel, mustard, turmeric, cumin, ginger, cardamom, cinnamon, coriander, black pepper

7. Honey instead of sugar

8. Tea: cinnamon, fenugreek, peppermint, raspberry

To maintain good health, it is important to manage your current state of doshas proportional to your birth state. If there is a difference between the two conditions, then an imbalance can occur. Vikruti is the term used to denote this imbalance.

If your dosha is not balanced, you may be a victim of heartburn, constipation, mood swings, depression etc.

9 Warning Signs You Have Poor Gut Health

“Gut health is critical to overall health.”

Your gut is home to trillions of bacteria along with yeast and viruses that live among these bacteria. Collectively, these microorganisms are called your gut microbiome. 

The immune system lies in the gut!

What causes gut issues?

Poor diet is one of the biggest causes of gut issues. While good bacteria thrive on things like fiber and plant foods, bad bacteria and yeast love processed foods and sugar. And when your diet is full of processed foods and sugar, as many Western diets are, the well-fed bad bacteria start to overtake the good. Your diet is so important that it can cause undesirable changes in gut health even in a short period.

Guide to Keep Your “2 Brains” Healthy And Happy

Listen to Your Gut: 9 Signs of an Unhealthy Gut That Could Spell Trouble for Your Long-Term Health

Unfortunately, allowing gut issues to go untreated can increase your risks for a variety of diseases and chronic conditions. Take a look at signs of an unhealthy gut to be looking for if you’re worried that “tummy troubles” could be part of a more serious underlying issue.

1. You’re Always Tired


Many people who try to tackle chronic tiredness never think to check gut health because they are unaware of the serotonin-gut link. Serotonin is a hormone that plays a big role in helping us to regulate sleep. That means that restless nights may be linked to an imbalance in the gut that is preventing your body from making proper serotonin output. Leaving reduced serotonin levels unchecked can set you up for long-term sleep disturbances that chip away at your health, energy levels, mood and cognitive abilities.

By now we know there is a strong link between the gut and the brain. Have you ever felt upset, anxious, or stressed about something and symptoms such as constipation, diarrhoea and bloating come along as well?

It comes the other way around and that the gut issues may also be causing those emotional feelings.

2. You’re Constantly Dealing With Gas, Bloating, Discomfort and Diarrhea

“The number and diversity, of the bacteria living inside your gut impact your overall health and wellness.”

Gas, in particular, is a sign that food is fermenting in your gut as you have insufficient stomach acid or an imbalance of bacteria to break down the food you’ve eaten.

Gas and discomfort are the two big telltale signs that something is wrong with your digestive system. Several things could be going on if you’re experiencing pain or discomfort. First, there’s a good chance that there’s an imbalance with the bacteria living in your digestive system. This includes your stomach, intestines, colon and gut.

Occasional loose stool affects everyone at some point, but chronic or acute diarrhoea can be a sign of bacteria overgrowth or infection with Clostridioides difficile, a type of bacteria that lives in the gut in small numbers, but can create problems when it multiples. Diarrhoea can also make gut health worse by pushing out the good bacteria in your gut, contributing to even more gut dysbiosis.

Also read: 6 Natural Remedies To Treat & Prevent Bloating

3. You Can’t Get Rid of Your Bad Breath

Bad breath
“Bad breath is a sign your gut flora isn’t optimal.”

Chronic bad breath is called halitosis. In most circumstances, halitosis stems from odour-inducing microbes that reside in between your teeth and gums, and on your tongue. It can also be caused by bacteria linked to gum disease.

A breath mint is just a bandage if you’re suffering from halitosis caused by gut issues. Chronic bad breath can form when microbes that live in your mouth are out of whack. Many people with kidney issues or diabetes stemming from improper flora balances in the gut also experience bad breath “without explanation.”

4. You’re Suffering From an Autoimmune Condition

It’s becoming impossible to ignore the potential links between autoimmune conditions and gut health. If you suffer from an autoimmune condition, it’s worth investigating how your diet may be creating immune-response triggers.

Your gut microbiome directly influences your immune system. When your gut is healthy, your immune system is healthy. But when things become imbalanced, it can lead to immune abnormalities, like autoimmune diseases. 

Research has connected an unhealthy gut to several autoimmune diseases, including rheumatoid arthritis, type 1 diabetes, multiple sclerosis, and autoimmune liver disease. 

5. You’re Experiencing Symptoms of Vitamin Deficiencies

Food as medicine

A compromised gut could be to blame if you’re running into vitamin deficiencies even though you eat a balanced diet. The reality is that we should be able to get most of the vitamins and nutrients our bodies need to function through diet.

Some vitamins and minerals have a hard time getting absorbed when gut bacteria is not in balance. Here are the deficiencies linked with poor absorption caused by gut issues:

• Magnesium.

• Vitamin B12.

• Vitamin B7.

• Vitamin D.

• Vitamin K.

6. You’re Experiencing Mood Issues

Gut brain
A compromised gut will affect your ability to use serotonin—your happy hormone—and vitamin D within your body.

Unfortunately, a gut that is compromised due to poor digestion and absorption can greatly reduce your ability to produce and use serotonin and dopamine. This is significant because both serotonin and dopamine greatly impact our ability to maintain happy, stable moods.

Many people resort to taking prescription medications that boost serotonin and dopamine levels when they experience anxiety and depression. However, there is a possibility that creating a balanced gut can help to restore those levels naturally without medication.

Also read: The food and mood connection

7. You’re Dealing With Painful, Skin inflammation and acne

Skin health

Topical skincare products are often recommended for eczema, psoriasis, acne and other inflammatory skin problems, but in many cases, an unhealthy gut is to blame. Your gut is in direct communication with your skin through what’s called the gut-skin axis. 

It plays a role in skin homeostasis and inflammatory responses that keep your skin clear and healthy. Your skin also has a microbiome of its own, and the bacteria in your gut directly influence the balance of bacteria on your skin. An imbalance in your gut can cause an imbalance in your skin that results in painful skin issues like:


• Eczema.

• Rosacea.

• Psoriasis.

• Rashes.

• Atopic dermatitis.

Also read: Guide for Treating Chronic Inflammation

8.Weight gain and obesity

Several factors contribute to weight gain, but the bacteria in your gut is one that’s often overlooked. One study looked at the gut microbiome in lean and overweight twins and found that the overweight twins had reduced bacterial diversity—or fewer types of bacteria in their gut.

Also read: Top 10 Reasons Why You Are Struggling to Lose Belly Fat

Certain types of bacteria can also influence weight gain since bacteria help break down food and the way your body absorbs nutrients.

9. Food allergies or sensitivities

“The gut barrier is your gatekeeper that decides what gets in and what stays out.”

If you suffer from food intolerances such as gluten or dairy, this is almost always a result of a leaky gut. When you think about it, our gut is a system that operates entirely on its own. It is a sealed passageway from our mouth to our bottom. Technically, the scope with which it interacts with other organs in our body is somewhat limited.

Anything that goes in the mouth and isn’t digested will pass right out the other end. This is, in fact, one of the most important functions of the gut: to prevent foreign substances from entering the body.

When the intestinal barrier becomes permeable i.e. leaky gut syndrome, large protein molecules escape into the bloodstream. Since these proteins don’t belong outside of the gut, the body mounts an immune response and attacks them. This immune response shows up as food intolerances.

How to support your gut

Gut health

Fortunately, just like there are a lot of things that can contribute to an unhealthy gut, there are a lot of things you can do to improve your gut health and bring your body back into balance:

7 Best Natural Drinks To Improve Gut Health You Need to Try

Why You Should Start Eating More Fibre for a Longer Life & Happier Gut

Top 7 Unique Fermented Indian Superfoods, that you must add to Your Diet

3 Healthy And Nutritious Navratri Vrat Recipes You Can Make at Home

The festive season of Navratri is here, and it is time for both revelry and fasting. The auspicious occasion is characterised by the indigenous cuisine especially fashioned for those who are fasting on all or some of the nine days of the festival, to invoke the energy of the mother goddess and purify the body and mind.

Try these 9 Homemade Detox Water

Navratri fasting rules vary from community to community; the basic premise is that the food should be healthy and light. The preferred ingredients include kuttu atta, singhara atta, nuts, fresh vegetables, fruit, milk, yoghurt and makhanas. Rock salt or sendha namak is used instead of regular salt since it is unprocessed.

As the festival marks the seasonal changes, the immunity levels tend to get low, so you must focus on eating healthy immunity rich foods while fasting, try our Homemade Energy Bars.

For those who have a sweet tooth, this can seem like a time with very limited options. But if you take a closer look at traditional sweets and desserts, you’ll find that simple substitution of unhealthy ingredients with healthier ones can give you sattvic dessert options which are super low-calorie and healthy as well.

Here are three healthy sweet dishes that you can try this Navratri season without worrying about gaining any extra weight in the process

1.Amaranth Porridge with Roasted Apple

Amaranth Yogurt Parfait is a delicious dessert that you can easily prepare at home. Besides being delicious, it is highly nutritional as it is made from amaranth seeds which are rich in carbohydrates, dietary fibre, protein, calcium, iron, Vitamin B6 and magnesium.

Cooked Amaranth of about 100 grams provides 103 calories. It has a moderate amount of dietary minerals (iron, manganese, and phosphorus) and high lysine and protein components.

The best part of Amaranth grains is that they are gluten-free, which allows gluten intolerant people to eat them without worries.

Amaranth porridge


½ cup uncooked amaranth, 1/2 cup water, 1 cup skim milk, ¼ teaspoon fast salt, 1 large apple, 1 teaspoon honey, 1/2 teaspoon ground cinnamon, 1/4 teaspoon ground ginger, 1 teaspoon pumpkin seeds, 2 tablespoons walnut pieces.

Read: 10 Surprising Benefits of Honey


1. Drain and rinse amaranth. Combine with one cup of milk, water, and salt. Bring amaranth to a boil, and reduce to a simmer (all the way to low.) Cover and let simmer for 25 minutes until the amaranth is soft but there is still some liquid left. Remove from heat and let sit for 5 to 10 more minutes to thicken amaranth. Add a bit more milk to thin the texture out if desired.

2. Toss together the 1 teaspoon honey with the walnut pieces. Roast until the walnuts are toasted and the honey has dried, 10 to 15 minutes. Walnuts will become quite fragrant when done.

3. Along with the walnuts, dice the apple and toss with the remaining spices. Roast in a roasting pan for 15 minutes, until the apples are tender.

4. Remove the pan from the heat and let it stand, covered for 5 to 10 minutes. Divide amaranth among bowls and top with pumpkin seeds

Also try: Low cal makhana kheer

2.Puff Amaranth Parfait

Popped amaranth makes for a great cereal option. It is easy to make as well, and is not only delicious but also highly nutritional.

How to Puff Amaranth/Rajgira

Here we get the raw Amaranth grain and it is very easy to pop them at home. It is similar to how you pop popcorn in a large pot. For puffing up Amaranth all you add is a teaspoon of grain in the hot pot, shake it a bit and they start puffing up instantly. You will get a big bowl of puffed up Amaranth in a matter of minutes. Yes due to the puffing, some grains scatter all over hence it is advisable to use a high-ended pot.

Amaranth parfait


  • 2 tbsp low-fat yogurt
  • 3 tbsp pomegranate
  • 1/3 cup chopped banana slice
  • 4-5 strawberry
  • 1 – 2 dry figs
  • 4-5 roasted almonds
  • 1 tbsp Amaranth seeds
  • Honey optional


  1. Heat a nonstick pan put 1 tbsp of dry amaranth grains into the hot pan.
  1. Peel and chopped with banana, strawberry & pomegranate.
  1. Chop the dry fig, almonds and keep them aside.
  1. Layer the glass with 1to 2 tbsp yogurt
  1. Drizzle .5 tsp honey or as required on the yoghurt. Then make a layer of the fruits. Add the dry fig, almonds & layer with some of the popped amaranths.
  1. Repeat the same layers of yogurt
  1. Top with the portion of strawberry
  1. Serve the amaranth yoghurt parfait immediately.

Also try: 7 Healthy Mango Recipes

3.Sago Yogurt Parfait

Sago or Sabudana is one of the rich sources of carbohydrates, and the white globules are known for their quick energy-boosting property. Sago contains a nice amount of Iron, a tiny amount of protein with a feeble amount of Calcium, Vitamins, and other minerals. 100 grams serving of Sago can yield up to 350 Calories with 85.5 grams of carbohydrates and 0.2 grams of Protein.

Sago parfait


• 1 cup Tapioca Flour (Sago), soaked, boiled

• 1 cup low-fat yogurt

• 1 Ripe Banana, sliced

• 1 Apple, cubed

• 1/2 tsp cardamom powder

• 2 tablespoon Honey

• 2 tablespoon almonds, roasted, sliced


1. We begin by soaking the tapioca pearls in water for about 4 hours. Then later drain the water and boil it in water with 1/2 cup of water for about 5 minutes till it is soft and done.

2. Keep all the fruits ready and cut. Mix the boiled sago with yoghurt, fruits, and nuts in a bowl. Drizzle the honey over it.

3. Serve your Sago Yogurt Parfait ( Creamy Tapioca Pearls With Assorted Fruits) for a quick breakfast for a healthy start.

Also, try Dairy-free Pumpkin Soup

Happy Fasting!