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Thriving at 50: How Prerna Overcame Gut Issues, Fatigue & Low Weightby Deepika Chalasani, Best Nutritionist in Hyderabad, India

CASE STUDY & SUCCESS STORIES


Name: Prerna

Age:48 years

Location:California


Case study:

Prerna, a 48-year-old professional heading the US arm of a non-profit organization, came to us with multiple health concerns. Her foremost worry was her gut health — she experienced persistent heartburn, excessive burping, gassiness, coughing, and severe breathlessness.

Alongside this, she had been living with hypothyroidism for over 20 years, was in the perimenopausal stage, and had recently begun experiencing panic attacks, brain fog, and low energy levels.


On assessment, she was found to be underweight, with a BMI of 16.8 kg/m² and a body weight of 43 kg. While she did not have diabetes, there was a strong family history of it, which added to her health concerns.


Her goals were clear: she wanted to heal her gut, learn what to eat and what to avoid, and develop strategies to maintain healthy eating habits even on busy weekdays, during client lunches and dinners, and on weekends and vacations. She was keen on regaining her energy, improving her overall well-being, increasing her body weight, and making sustainable lifestyle modifications that would help her live a healthier and more meaningful life.


Approach by the best online nutritionist and dietician in Hyderabad, Telangana, India, Deepika Chalasani

After carefully evaluating Prerna’s health profile, symptoms, and dietary patterns, a personalized nutritional plan was designed to address her health issues. The ultimate goal was to heal her gut, improve digestion, increase body weight in a healthy manner, and restore energy and mental clarity.


Her mornings began with 1–2 glasses of warm water, followed by 1 soaked Brazil nut and a few soaked and peeled walnuts. This simple ritual supported hydration, reduced acidity, and prepared her digestive system for the day — essential for relieving her heartburn and bloating. Typically, soaked and peeled almonds are recommended for individuals with weak gut health; however, Prerna experienced acidity after consuming almonds, which led to a shift to walnuts instead. Walnuts were included for their probiotic benefits and their role in supporting brain health.


For breakfast, we gave foods that were easy to digest and did not cause acidity or burping. It required a combination of easy-to-digest carbs paired with a good fat so that it doesn’t cause acidity.We started with easy-to-digest oats made with hemp milk, and after about 15 minutes, one egg white. Rotating options included steel-cut oats porridge, quinoa porridge/upma, or sourdough bread with egg and vegetables, always paired with IBS-friendly fruits like papaya, berries, dragon fruit, or peach. These meals provided stable energy, clean protein, and essential micronutrients that supported thyroid function, perimenopausal hormone balance, and gut comfort while avoiding trigger foods that worsened acidity.


Mid-mornings included buttermilk with ginger and mint, Greek yogurt, or aged cheese — all chosen to restore gut flora and reduce bloating. When traveling or on weekends, she could switch to green tea, decaffeinated coffee with gut-friendly nuts, ensuring flexibility without compromising gut health.


Lunch was structured around rice or millets paired with soft-cooked vegetables (carrots, beans, ridge gourd, bottle gourd, zucchini, snake gourd, mushrooms) and lean proteins such as fish, chicken, tofu, accompanied by Greek yogurt. A teaspoon of ghee was included to improve satiety, nutrient absorption, and support gut lining repair. Cruciferous and gas-forming vegetables such as cauliflower, cabbage, and radish were avoided to prevent bloating.


Evenings focused on gut-friendly snacks with probiotics and protein support. She alternated between:

  • Kefir with dried figs or prunes for gut motility

  • Protein shakes with hemp milk or coconut water for muscle support and healthy weight gain

  • Hummus with crackers for slow-digesting carbs, along with makhana and dal tikkis for sustained energy.

Dinner was intentionally light yet nourishing — steamed vegetables, white rice, and grilled tofu, chicken, or fish. Adding cucumber and CCF tea (cumin, carom, and fennel) improved digestion, reduced bloating, and promoted restful sleep.

By tailoring her meals to be gut-friendly, thyroid-supportive, and anti-inflammatory, the approach not only targeted her specific symptoms but also aligned with her long-term goals of sustainable energy, healthy weight improvement, and overall well-being.


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Result:

Within a few months of consistently following the personalized plan, Prerna experienced a remarkable transformation. Her body weight increased steadily from 43 kg to 48.5 kg, moving her closer to a healthier BMI range and helping her feel stronger and more confident.


Her gut health showed significant improvement — the frequent heartburn, burping, and bloating that once troubled her daily life reduced drastically. She also reported that her bowel movements became regular, digestion improved, and water retention was much better controlled.


Beyond her gut, the benefits extended to her overall well-being. She no longer experienced panic attacks on most days. Over three months, she reported only slight breathlessness on a couple of early mornings — typically after indulging in late-night, heavy snacking the previous day. Her energy levels improved, and the brain fog that had affected her professional performance eased considerably. As she progressed through perimenopause, she felt more balanced, calmer, and better equipped to handle both personal and professional challenges.


Importantly, she also felt empowered with the knowledge of how to choose foods wisely, even during weekends and travel, without guilt or discomfort. This flexibility gave her the freedom to enjoy life while staying aligned with her health goals.


Deepika Chalasani is a Clinical Nutritionist, Mind and Body Transformation Coach, and co-founder of Fit4Life India, an integrated nutrition and wellness organization for Indians that provides complete solutions, addressing health and wellness challenges of individuals by working on their overall well-being. Deepika, the best nutritionist in Hyderabad for weight loss and online dietician, can be contacted via email at deepika.chalasani@gmail.com or Mobile at +91 9381525943


 
 
 

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