Dashain & Tihar Diet Tips: Keep Your Gut and Mind Healthy

27th September 2025, Kathmandu

As Nepal celebrates Dashain and Tihar, public health expert Dr. Aruna Upreti reminds everyone that a healthy gut is the key to a healthy mind. According to her, what we eat not only shapes our physical health but also directly impacts our mental well-being.

Dashain & Tihar Diet Tips

Traditional Food is Best

Dr. Upreti advises that choosing healthy food is simple. Our everyday Nepali meals—dal-bhat, vegetables, pickles, milk, curd, buttermilk, haluwa, and khichdi—are naturally nutritious. While festivals bring special dishes like meat, fish, eggs, and sweets, moderation is critical. Overeating, a common festive habit, can harm digestion and lead to long-term health issues.

Control Oil, Sugar, and Reheating

Festival delicacies are often rich in oil, fat, and sugar. Repeatedly heating cooking oil produces harmful trans fats, which can cause heart disease, high blood pressure, and even cancer. Dr. Upreti strongly recommends discarding used oil rather than reheating it and avoiding deep-fried foods and overly sweet treats.

Balance Your Plate

For meat lovers, eating fiber-rich vegetables, fruits, and salads alongside meat helps digestion and prevents constipation. Vegetarians should also limit excessive sweets, as too much sugar can harm those with diabetes, high blood pressure, and heart problems.

Gut Health Boosts Mental Health

Studies show that 80–90% of serotonin, the “happiness chemical,” is produced in the gut. A healthy digestive system ensures better mood, mental clarity, and emotional balance. Junk food, alcohol, and sugary drinks damage both physical and mental health, increasing the risk of anxiety and depression.

Healthy Eating Starts at Home

Dr. Upreti emphasizes teaching children to cook and eat healthy meals from a young age. Home-cooked traditional foods reduce the risk of obesity, diabetes, and lifestyle-related diseases. Avoiding processed snacks, instant noodles, and sugary drinks is key to long-term wellness.

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