View this post on Instagram

A post shared by Silky Mahajan (@dietitian_silky_mahajan)

Did you know that one in three kids today suffer from gut-related issues such as stomach pain, acidity, indigestion, diarrhea, or constipation? Digestive problems have become one of the top reasons children visit doctors. Many little ones are silently struggling every single day.

But what exactly is causing this rise in digestive issues among children? Here are the top five reasons affecting kids’ gut health today.

1. Excess Sugar Intake

Kids consume far more sugar than they should—often without parents realizing it. Hidden sugars in packaged juices, cold drinks, flavoured yogurts, breakfast cereals, and ketchup slowly damage their gut lining, disturb digestion, and encourage harmful bacteria growth.

2. Processed Foods and Lack of Fiber

Fast food, packaged snacks, noodles, fries, and bakery items are low in fiber and high in unhealthy fats. This leads to constipation, poor nutrient absorption, and sluggish digestion. Fiber is essential for a healthy gut, but most kids aren’t getting enough.

3. Antibiotic Overuse

Antibiotics save lives, but they also kill good gut bacteria along with harmful ones. Repeated or unnecessary antibiotic use weakens digestion, lowers immunity, and disrupts the gut microbiome. Kids need time and the right diet to rebuild healthy gut flora.

4. Lack of Probiotics and Prebiotics

Many children don’t consume enough foods that support gut bacteria.
Probiotics include curd, buttermilk, and fermented foods.
Prebiotics include fruits, vegetables, whole grains, nuts, and seeds.
Without these, digestion weakens and gut balance shifts.

5. Chronic Stress

Kids experience stress too. Heavy school schedules, academic pressure, screen addiction, sleep deprivation, and emotional stress all impact digestion. The gut and brain are closely connected, so stress directly affects how their digestive system functions.

It’s Time to Prioritize Kids’ Gut Health

The rise in gut issues among children is a warning sign. The foods they eat and the lifestyle they follow shape their long-term digestive health. Small, simple changes can make a huge difference: reduce sugary and packaged foods, add more fruits, vegetables and whole grains, include curd or fermented foods daily, avoid unnecessary antibiotics, and encourage regular outdoor play and a stress-free routine.

Conclusion

Children’s gut health is more important today than ever. With rising sugar intake, processed foods, frequent antibiotic use, low fiber, and stress, it’s no surprise that more kids are struggling with digestion. The good news is that gut issues in kids can improve dramatically with mindful eating habits and small lifestyle shifts. As parents and caregivers, simple choices—like offering real food over fast food—can protect their gut, boost immunity, and support healthier, happier childhoods. Start today; their future health depends on it.

In case of any related query related to  nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

View this post on Instagram

A post shared by Silky Mahajan (@dietitian_silky_mahajan)

Acidity, gas, and bloating are common digestive issues—so if you’re struggling, you’re definitely not alone. The good news? Relief may already be sitting in your kitchen. Simple herbs, seeds, and natural drinks can soothe your gut, reduce discomfort, and support smoother digestion.

Let’s explore quick, effective remedies that are easy to prepare and gentle on the stomach.

1. Fennel Seeds After Meals

Chewing a few saunf (fennel seeds) after meals is a classic remedy for bloating and indigestion.
It helps relax the digestive muscles, reduces gas, and freshens breath naturally.

2. Powerful Digestive Mix (Ajwain + Jeera + Saunf + Hing)

Make this gut-friendly blend:

• Dry roast ½ teaspoon ajwain
• ½ teaspoon jeera
• ½ teaspoon saunf
• Add 10 g hing powder
• Mix well and store

Take ½ teaspoon in warm water and sip slowly to reduce acidity, bloating, and gas almost instantly.

3. Cold Milk With Cardamom

A glass of cold milk with a pinch of elaichi helps neutralize stomach acid and soothes burning sensations.

4. Cucumber Mint Water

Hydrating and cooling, cucumber-mint infused water helps calm the gut and reduces bloating naturally.

5. Coconut Water

Coconut water is rich in electrolytes and naturally alkaline, making it perfect for soothing acidity.

6. Buttermilk With Hing & Rock Salt

A glass of chaas with a pinch of hing and pink salt improves digestion, reduces gas, and restores gut balance.

7. Aloe Vera Juice

Mix 1–2 tablespoons of aloe vera juice with a glass of water for a gentle, cooling effect on the digestive tract.

8. Don’t Forget Bananas

Bananas are naturally alkaline and rich in potassium—great for settling an acidic stomach and supporting smooth bowel movements.

Stay Hydrated & Avoid Triggers

Drinking enough water throughout the day is essential for reducing acidity. Avoid common triggers like:

• Excess caffeine
• Spicy foods
• Late-night meals
• Deep-fried foods
• Stress

Small changes make a big difference.

Conclusion

Acidity and bloating can feel uncomfortable, but simple kitchen remedies offer quick and natural relief. From chewing fennel seeds to sipping a warm ajwain-jeera mix, treating your gut doesn’t have to be complicated. Staying hydrated, eating alkaline foods, and avoiding triggers can further support a healthy digestive system.
If symptoms continue despite lifestyle changes, it’s best to consult a nutritionist for personalized guidance. Your gut health matters—listen to your body and nourish it wisely.

In case of any related query related to  nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

View this post on Instagram

A post shared by Silky Mahajan (@dietitian_silky_mahajan)

When it comes to improving your health, you don’t need a complicated diet or drastic lifestyle changes. Sometimes, the biggest difference comes from the smallest upgrades — right inside your kitchen.

Here are five simple swaps that make your meals healthier, tastier, and more nourishing.

1. Swap Refined Grains → Whole Grains

Refined grains like white rice, maida, and regular pasta lose most of their fiber and nutrients during processing.

Switch to:

• Brown rice
• Quinoa
• Oats
• Whole wheat flour
• Whole grain pasta

Why it matters:
Whole grains give you steady energy, keep you full longer, support digestion, and help regulate blood sugar levels.

2. Swap Refined Oils → Healthier Fats

Your cooking oil plays a major role in inflammation, metabolism, and heart health.

Better options include:

• Olive oil
• Avocado oil
• Mustard oil
• Ghee (in moderation)

Recommended intake:
Keep total visible fat consumption to 4–5 teaspoons per day.

Why it matters:
Healthy fats support hormones, skin glow, brain function, and reduce inflammation.

Too much salt can spike blood pressure and cause bloating.

Instead of loading your food with sodium, flavor it naturally with:

• Basil
• Rosemary
• Oregano
• Haldi
• Jeera
• Black pepper
• Chili flakes

Why it matters:
Herbs and spices add flavor, antioxidants, and anti-inflammatory benefits, while reducing overall sodium intake.

4. Swap Refined Sugar → Natural Sweeteners

White sugar adds calories but no nutrition — and often leads to cravings.

Healthier sweeteners include:

• Dates
• Honey
• Jaggery
• Fresh fruits for natural sweetness

Why it matters:
These options provide minerals, fiber, and antioxidants (especially when using fruits), while helping reduce sugar spikes.

5. Swap Sugary Drinks → Hydrating, Clean Options

Packed juices, sodas, and sugary teas can derail your health goals quickly.

Better alternatives:

• Fruit-infused water
• Lemon water
• Buttermilk
• Coconut water
• Unsweetened herbal teas

Why it matters:
These choices cut empty calories, support digestion, and improve hydration without sugar overload.

Conclusion

Healthy eating doesn’t have to be overwhelming. By making these simple kitchen swaps, you gradually upgrade your meals, improve nutrient intake, and support long-term wellness — without sacrificing taste.

Start small. Swap one ingredient at a time.
Your health truly begins with what’s on your plate.

In case of any related query related to  nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

View this post on Instagram

A post shared by Silky Mahajan (@dietitian_silky_mahajan)

Fake Paneer vs Real Paneer: Here’s How to Find Out

Paneer is one of the most loved ingredients in Indian kitchens—packed with protein, versatile, and delicious. But recent food safety investigations have revealed a worrying truth:

• 83% of paneer samples failed quality checks
• 40% were found unsafe due to harmful chemicals

With such alarming numbers, a question naturally arises:
Is the paneer you consume really pure?
And more importantly—how can you check Fake Paneer vs Real Paneer yourself?

Let’s break it down.

The Smell Test: Fresh vs. Fake

Real paneer has a fresh, mildly milky aroma.
Adulterated paneer often smells stale, sour, or has no aroma at all because it may contain synthetic ingredients or starch.

Texture Check: Soft or Rubbery?

• Pure paneer: Soft, slightly crumbly, moist.
• Adulterated paneer: Rubbery, overly firm, and bounces back when pressed.

If your paneer feels like a rubber ball… it’s a red flag.

The Mash Test

Take a small piece and mash it between your fingers.

• Pure paneer: Mashes smoothly.
• Fake paneer: Breaks apart in hard chunks or crumbles too easily.

This test helps you identify starch or synthetic binders.

Heat Test: Fat vs. Water

Place a small cube on a hot pan.

• Real paneer: Browns slightly and releases fat.
• Adulterated paneer: Releases water, not fat.

If water starts leaking out, it’s a sign of dilution or starch.

Boil Test: Soft or Hard?

Boil a small piece for 5 minutes.

• Pure paneer: Remains soft and uniform.
• Fake paneer: Turns rubbery or hard.

This is one of the most reliable home tests.

The Best Solution? Make Paneer at Home

If you want 100% purity, safety, and taste—choose homemade paneer.

Here’s how:

1. Boil full-fat milk
2. Add lemon juice or vinegar
3. Let it curdle
4. Strain using a muslin cloth
5. Press and set

That’s it! Fresh, chemical-free paneer in minutes.

Conclusion

With rising adulteration in the food industry, staying alert is essential. Paneer may look fresh on the shelf or taste good in restaurants, but quality can be compromised. By learning simple home tests—smell, texture, heat, mash, and boil—you can easily detect whether paneer is pure or fake.
If you want complete control over quality, homemade paneer is your safest and healthiest choice.
Stay informed, stay smart, and eat pure!

In case of any related query related to  nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

View this post on Instagram

A post shared by Silky Mahajan (@dietitian_silky_mahajan)

Soaked Oats or Cooked Oats — Which Is Better for You?

If you’ve ever wondered whether soaked oats or cooked oats are healthier, you’re not alone. This is one of the most common questions I get from clients — and the truth is, both are great, but for different reasons.

Your choice depends on your gut health, digestive comfort, and morning routine. Let’s break it down clearly.

Soaked or Overnight Oats: Gentle and Gut-Friendly

If you often feel bloated or have a sensitive stomach, soaked oats (also known as overnight oats) are your best friend.

When you soak oats overnight, it reduces phytic acid, a compound that can block mineral absorption. This makes oats easier to digest and helps your body absorb more nutrients like iron, zinc, and magnesium.

They’re also quick, cool, and refreshing, making them perfect for busy mornings or warmer weather.

💡 Best for: People with sensitive stomachs, IBS, or frequent bloating.

🍲 Cooked Oats: Comforting and Satisfying

Cooked oats are the classic, cozy breakfast option. Personally, they’re my favorite — they’re warm, filling, and comforting, especially during cold mornings.

Cooked oats help keep you full longer and support smooth bowel movements, thanks to their soluble fiber content.

However, if you have a sensitive gut, cooked oats can sometimes feel heavy or cause mild bloating.

💡 Best for: People with strong digestion who prefer a warm, hearty meal.

Pro Tip: Turn Your Oats into a Gut-Healing Meal

No matter which type you choose, what truly matters is how you top it up!
Add nutrient-rich extras like:
✅ Fruits – for fiber and natural sweetness
✅ Chia, sunflower, or pumpkin seeds – for healthy fats and minerals
✅ A spoon of curd or yogurt – for probiotics that improve gut health

This combination makes your oats a balanced, gut-friendly, and nourishing meal.

Conclusion

When it comes to oats, there’s no one-size-fits-all answer.

• Soaked oats are great if you want something light and easy to digest.
• Cooked oats are perfect for comfort and lasting satiety.

The best choice depends on how your body feels after eating them. Listen to your gut — it knows best.

So next time you’re making breakfast, try both and notice the difference. And if you found this useful, share it with a friend whose go-to breakfast is oats!

In case of any related query related to  nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.

View this post on Instagram

A post shared by Silky Mahajan (@dietitian_silky_mahajan)

Month-Wise Nutrition Guide for a Healthy Pregnancy

Pregnancy is one of the most beautiful phases of life — but it can also be confusing when it comes to food choices. What you eat directly supports your baby’s growth and your overall health.

Here’s a simple, month-by-month nutrition guide to help you nourish your body and your baby through each stage of pregnancy.

First Trimester (Months 1–3): Building the Foundation

In the early months, your baby’s organs begin to form. This is a crucial time for fetal development, and morning sickness can make eating tricky.

Focus on:

• Folate-rich foods like spinach, avocado, and lentils to prevent birth defects.
• Calcium and zinc from dairy, eggs, and nuts for bone and tissue development.
• Antioxidant-rich fruits like berries for cellular health.
• Hydration through water, buttermilk, or tender coconut water.

Tip: To manage morning sickness, have dry crackers or whole wheat toast before getting out of bed. Eat smaller, more frequent meals throughout the day.

Second Trimester (Months 4–6): Growth and Strength

Your baby starts growing more rapidly now. This stage demands more protein, healthy fats, iron, and calcium to support bone and muscle development.

Focus on:

• Protein sources like chicken, eggs, fish (low-mercury options like salmon), and lentils.
• Healthy fats from nuts, seeds, and avocados for brain and hormone health.
• Calcium-rich foods such as dairy, ragi, and leafy greens.
• Iron-rich foods to prevent anemia and maintain energy — include dates, spinach, and beans.
• Fiber from colorful vegetables to ease digestion.

Tip: Pair iron-rich foods with Vitamin C sources like citrus or amla to improve absorption.

Third Trimester (Months 7–9): Preparing for Birth

In the final stretch, your baby’s brain, eyes, and immune system are developing rapidly. Your body is also preparing for labor, so nourishment and rest are equally important.

Focus on:

• Omega-3 fats from walnuts, flaxseeds, and fish for brain development.
• Protein and calcium to strengthen your baby’s bones and muscles.
• Hydrating foods like soups, fruits, and coconut water to prevent dehydration.
• Small, balanced meals to reduce heartburn and keep energy levels steady.

Tip: Include fiber and gentle movement to prevent constipation, a common concern during late pregnancy.

Conclusion

Pregnancy nutrition isn’t about eating more — it’s about eating right. Each trimester brings unique changes, and your diet should evolve accordingly. Focus on whole, nutrient-dense foods, stay hydrated, and listen to your body’s signals.

Before making major dietary changes or starting supplements, always consult your doctor or a certified nutritionist. With mindful eating and balance, you can support both your baby’s healthy development and your own well-being.

Share this with an expecting mother who’s unsure where to start — a little guidance can go a long way toward a healthy, happy pregnancy.

In case of any related query related to pregnancy nutrition or weight management book an appointment with Dt. Silky Mahajan .You can also send us a mail at info@foodsandnutrition.in or call on 7829999400. Follow us on facebook & instagram for latest updates.