Diet Mantra by Nutritionist Pallavi Shrivastav | Best Nutritionist

A healthy gut is the cornerstone of overall health — from digestion to mood and immunity. Incorporating both probiotic and prebiotic foods into your diet can naturally restore gut balance and improve well-being. What Are Probiotics and Prebiotics? Probiotics are live bacteria that promote a healthy gut microbiome. Prebiotics are fibers that feed these good bacteria. Together, they form a symbiotic team for better digestion and immunity. Best Indian Probiotic Foods 1. Curd (Dahi) – Rich in Lactobacillus, it soothes the stomach and aids digestion. 2. Buttermilk (Chaas) – Contains digestive enzymes and replenishes gut flora. 3. Kanji – Fermented carrot drink loaded with antioxidants and live cultures. 4. Idli and Dosa Batter – Naturally fermented, supports digestion even after cooking. Best Indian Prebiotic Foods 1. Raw Banana – High in resistant starch that feeds good bacteria. 2. Garlic and Onion – Packed with inulin, a natural prebiotic fiber. 3. Whole Grains ...

Fermented foods are not just a part of Indian culture, they’re also packed with probiotics that support gut health and immunity. Here are the top 7 Indian fermented foods that can naturally boost digestion and overall wellness. 1. Homemade Curd (Dahi) Benefits: Prevents bloating and constipation Improves lactose digestion Boosts calcium absorption 2. Chaas (Buttermilk) Benefits: Balances gut flora Relieves acidity Soothes the stomach 3. Idli and Dosa Batter Benefits: Improves protein digestibility Enhances mineral absorption Lowers glycemic load 4. Kanji (Fermented Black Carrot Drink) Benefits: Vegan and dairy-free Stimulates digestion Supports liver detox 5. Pickles (Achar) Benefits: Enhances digestion Supports gut lining Adds flavorful probiotics 6. Dhokla Benefits: Easy on digestion Great for breakfast/snack Increases nutrient bioavailability 7. Rice Water (Pakhala Bhata / Pej / Kanji Bhaat) Benefits: Restores h...

With hectic modern lifestyles, stress, processed food, and erratic eating patterns have taken a toll on our digestive and immune systems. India holds traditional remedies to rebalancing our digestive systems — one of the most effective being fermented drinks. 1. Chaas (Spiced Buttermilk) Chaas is made by diluting curd with water and adding spices like cumin, hing, and curry leaves. Benefits: Reduces acidity and aids digestion Replenishes gut bacteria Hydrates and balances electrolytes 2. Kanji (Fermented Carrot Drink) A North Indian winter drink made by fermenting carrots with mustard seeds. Benefits: Boosts gut flora diversity Detoxifies the digestive system Rich in antioxidants and Vitamin C 3. Lassi (Sweet or Spiced Yogurt Drink) Lassi can be sweet (with jaggery or cardamom) or spiced (with cumin, ginger, mint). Benefits: Aids digestion and eases acidity Calms the gut Balances gut microbiome 4. Rice Kanji (Pakhala / Pej / Ganji) Made by soaking...

Why Your Breakfast Matters for Muscle Gain If you’re working out regularly but not seeing results, your breakfast may be the missing link. The right  breakfast for muscle gain  can fuel your workouts, aid recovery, and support fat burn all day long. And you don’t need fancy protein powders or supplements—our Indian kitchens are full of powerful options that are both effective and delicious. What Makes a Muscle-Building Breakfast? To build muscle and lose fat, your breakfast should: Be rich in  complete protein  (15–30 grams per meal) Include complex carbs for energy Contain healthy fats to regulate hormones Offer fiber to keep you full and support gut health Tip: High-protein breakfasts help reduce post-workout muscle breakdown and improve fat metabolism. Let’s explore some of the best Indian combinations that deliver on all fronts. 1. Besan Cheela + Paneer Bhurji + Green Chutney Why it works: Besan (gram flour) is rich in protein and complex carbs, while paneer prov...

Why Eating Less May Actually Be Slowing Down Your Weight Loss Cutting calories is often seen as the first step toward weight loss. But eating too little can have the opposite effect. Your body needs a minimum amount of energy each day for basic functions such as temperature regulation, hormonal balance, brain activity, and muscle repair. This is known as your basal metabolic rate (BMR) . When your daily intake consistently falls below this threshold, your body believes it is facing a shortage. It reacts by conserving energy, slowing down your metabolism, and prioritizing survival over fat burning. This condition is called metabolic adaptation . The result? Your body stores fat, burns fewer calories, and may even break down muscle tissue. In many cases, weight loss stalls or starts reversing despite the calorie deficit. 8 Signs That Your Metabolism Is Slowing Down If you have been following a strict low-calorie diet and feel like your body is resisting change, these symptoms may i...

Eating Less but Still Putting on Weight? You’re Not Imagining It Many people, especially women, assume that cutting calories is the best way to lose weight. But if you are eating fewer than 1200 calories per day and your weight is still going up, the issue may not be how much you eat but what you eat. The real problem could be hidden inside your so-called "healthy" foods — highly processed items that disrupt your body from within. At Q-Slim Fitness Studio , we regularly see clients who are puzzled by weight gain or stagnation despite eating very little. In many of these cases, the real culprit turns out to be processed foods that interfere with hormones, metabolism, and fat burning. Processed Foods in Indian Diets: Not What You Think When people hear "processed food," they often think of chips or soft drinks. But in Indian households, processed items often come in the form of: Flavored oats and quick-cook cereals Packeted brown or multigrain bread Prot...

Ever wonder what nutritionists really eat? You’re not alone. Most people imagine it’s endless boiled veggies and tasteless salads. But as someone who works with real Indian clients every day, let me tell you—it’s not about bland food. It’s about balance, smart choices, and understanding your body . As a clinical nutritionist, I focus on realistic, everyday Indian meals that are rich in flavor and rooted in tradition—but still support fat loss, energy, and gut health. Here’s a peek into what I actually eat in a day , along with why each meal is designed the way it is. 🌅 Morning: Gentle Detox & Brain Fuel 6:30 AM – Warm Water with Lemon or Jeera Hydration is my first priority. I rotate between lemon water and jeera (cumin) water—both help support digestion and detox. 7:30 AM – Herbal Chai + Handful of Nuts Instead of reaching for coffee, I prefer tulsi or ginger tea . Paired with 5 almonds and 2 walnuts, it gently wakes up my metabolism without spiking stress levels. 🍳 ...