“Your body sends clear signals within 30 minutes of eating—are you paying attention?” asks dietitian Akanksha Pandey in an Instagram reel, and it got us wondering — are we eating right and how is that manifesting in our body? Gut health isn’t rocket science – eat good food and your digestive system stays on track. However, this post-meal gut test that we came across online might help us find the track faster and stay in lane better.
According to Pandey, the after food gut test has 5 key steps:
1. If you are feeling sleepy after 30 minutes of eating, it means that your blood sugar levels are crashing.
2. If you end up burping a lot after meals, it means that you have low stomach acid.
3. If you are feeling bloated 30 minutes after a meal, it means that you have poor digestive enzymes
4. If you are feeling tightness in your chest after eating, it means you have food intolerance
5. If you have to rush to the bathroom after you have eaten food, it means that you have some sort of gut dysbiosis.
In conversation with CV Aishwarya, a clinical nutritionist and lecturer at Sri Ramachandra Institute of Higher Education and Research, , we learnt the efficacy and accuracy of the gut test.
“Feeling sleepy 30 minutes after eating can not necessarily a blood sugar crash. A crash is more likely if insulin is over secreted or if there is underlying insulin sensitivity,” said Aishwarya.
According to her, frequent burping is more often due to swallowed air or gastroesophageal reflux disease. It should be confirmed via tests.
“Bloating 30 minutes after eating could be because of low bile production, along with pancreatic enzyme insufficiency,” said the nutritionist.
Aishwarya said that food intolerance can cause indirect symptoms like bloating, inflammation or reflux but tightness in chest isn’t a hallmark. The best approach is to consult a healthcare expert and get your gut microbiome checked.
“Rushing to the bathroom right after eating is likely dude to IBS, even SIBO. Dysbiosis can be assessed via still microbiome testing or breath tests,” she said.
According to Dr Vikas Jindal, consultant, dept of gastroenterology, CK Birla Hospital, , gut dysbiosis refers to an imbalance or disruption in the composition and function of the gut microbiota, the collection of microorganisms living in the digestive tract.
Dysbiosis can trigger inflammation in the gut and other body parts, contributing to conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or even autoimmune diseases.
The key to tackling this problem lies in taking a balanced diet rich in fibre, fruits, vegetables, and fermented foods that promotes bacterial diversity. Consuming natural (yogurt, kefir) and prebiotic fibre (garlic, onions, bananas) can help maintain a balanced microbiota instead of taking excessive supplements without guidance.
