She had gut issues, anaemia but looked healthy: Why ICMR study says 4 in 10 young women have food deficiencies they are unaware of

Researchers warn that these hidden deficiencies, if left unaddressed, could have long-term consequences for women’s health, fertility, and overall wellbeing.

What was wrong with the patient’s diet?

The 19-year-old’s day began without a proper breakfast. She relied on tea or a packaged drink, sometimes accompanied by biscuits. “Skipping breakfast deprives the body of essential energy and slows down metabolism, often leading to acidity and poor focus. By mid-morning, hunger would strike, and she would turn to fried snacks or processed foods available at school canteens — chips, samosas or sugary items. These are high in refined carbohydrates, unhealthy fats and salt, but low in fibre and nutrients. Regular consumption irritates the stomach lining and contributes to gas, bloating and acidity,” says Dr Khurana.

Lunch was often rushed and unbalanced. Either she skipped it altogether or replaced it with instant noodles, burgers or pizza. There were no vegetables, pulses, fruits and whole grains in her meals. “Over time, such eating habits weakened her digestion, disturbed gut bacteria and led to bouts of constipation or loose motions,” explains Dr Khurana.

In the evening, the girl’s craving went up so much that she frequently consumed sugary beverages, bakery items or street food. “This constant intake of sugar and refined flour causes sharp spikes in blood sugar levels and increases the risk of obesity, insulin resistance and fatty liver at a young age,” cautions Dr Khurana. Dinner, ideally the lightest meal of the day, was often heavy and late. “Fried rice, fast food or leftover junk food consumed close to bedtime resulted in acid reflux and disturbed sleep. Eating late at night does not give the digestive system enough time to rest, leading to chronic gastric problems,” he adds.

A diagnosis and diet correction that worked

Clinical evaluation showed nutritional deficiencies, early signs of gastritis and an unhealthy gut pattern. Dr Khurana advised dietary correction with lifestyle changes and medical guidance. “Her condition improved significantly within a few weeks. An imbalanced diet — high in junk food and low in nutrients — may not cause immediate disease but it silently damages the digestive system and impacts the functioning of gut and hormones,” he says.

How to address nutrition in the 20 to 30 age group

For people in their 20s and 30s, eating well often takes a backseat, busy as they are with work, social events and unpredictable schedules. However, this time in life is really important for building a strong base for long-term health, including metabolism, hormones and mental state.

“A healthy day starts with a good breakfast within an hour of waking. For example, a 25-year-old working professional might eat a vegetable omelette with whole-grain toast or oats with fruit and nuts. The goal is to mix protein with complex carbs to keep blood sugar steady and help the mind stay alert,” says Prachi Jain, HOD, (Nutrition & Dietetics), Max Super Speciality Hospital, Vaishali.

As most young women take to drinking only coffee without breakfast, Jain says, “Drinking caffeine without breakfast can speed up absorption, leading to intense jitters, anxiety and rapid heart rate; it also stimulates excess stomach acid, causing acidity, heartburn and can trigger blood sugar spikes and crashes, resulting in fatigue and irritability.”

Lunch is usually where unhealthy choices happen, especially when people rely on processed or takeout foods. “Go for lean protein like grilled chicken, paneer, or beans along with veggies and a small amount of whole grains like brown rice or millet. This mix supports gut health and helps avoid post-meal sleepiness, which many young adults wrongly think is because of long work hours,” says Jain.

Snacks lower stress hormones and keep energy levels steady but they should be in small portions of nuts, roasted makhana, steamed corn, yoghurt, fruit, or boiled eggs that balance blood sugar levels and prevent overeating later. “Dinner should be lighter than lunch and eaten at least two to three hours before bed. A good dinner includes soup, stir-fried vegetables, some protein, and a small amount of carbs. This helps your body digest food better and can improve sleep. Eating too much late at night can cause heartburn, weight gain and trouble sleeping, especially for young adults,” says Jain.