This One Change Can Flatten a Bloated Belly

A bloated, protruding belly, commonly called a “pot belly”, is a widespread concern among many Indians. While it may seem like just a cosmetic issue, this condition often signals deeper health problems. Several factors, including diet, lifestyle, and gut health, play a role. Thankfully, with the right changes, it can be managed and improved.

Why Do Indians Commonly Experience Bloating and Belly Fat?

One of the key contributors to bloating in India is the nature of the diet. A large portion of the Indian population follows a vegetarian diet. While plant-based diets are generally healthy, certain ingredients commonly used in Indian cooking can lead to digestive issues.

Highly refined Carbohydrates Feed Gut Bacteria Too Much

Dr. Eric Berg, a well-known nutrition expert, explains that eating too many refined carbohydrates like wheat flour, rice flour, tapioca, potato flour, modified cornstarch, and maltodextrin can overload the gut. These refined carbs feed gut bacteria excessively, leading to over-fermentation in the small intestine. This creates gas, bloating, and stomach discomfort.

Could It Be SIBO?

One condition linked to this problem is Small Intestinal Bacterial Overgrowth (SIBO). This occurs when too many bacteria grow in the small intestine, where they shouldn’t be in high numbers. SIBO can worsen bloating, cause a visibly swollen belly, and trigger abdominal pain, especially after meals.

How to Reduce Bloating and Improve Gut Health

1. Change Your Diet – Cut the Refined Carbs

To reduce harmful gut bacteria, Dr. Berg suggests eliminating refined sugars and starches from your meals. These include:

White rice
Maida (refined flour)
Potato and tapioca-based snacks
Ready-to-eat processed foods

Instead, choose healthier alternatives like:

Almond flour or coconut flour
Whole, unprocessed grains (in moderation)
Fibre-rich vegetables such as spinach, broccoli, cauliflower, and cabbage

These alternatives do not feed bad gut bacteria and also support better digestion.

2. Stay Active – Move More Every Day

Lack of physical activity is another big reason for a growing belly. Exercise helps burn calories, reduce bloating, and improve digestion.

Aim for:

At least 150 minutes of moderate exercise per week (like brisk walking or cycling), or
75 minutes of intense activity (like running or strength training)

Regular movement also reduces stress, which plays a surprising role in digestive health.

3. Manage Stress and Sleep Well

High stress levels and poor sleep can disturb your digestive system. Chronic stress is known to slow down digestion and cause bloating.

To manage this:

Practice yoga, meditation, or deep breathing exercises
Get 7–8 hours of quality sleep each night
Take time to relax and unwind regularly

Improved stress management leads to better gut health and overall well-being.

4. Seek Medical Advice If Needed

If your bloating is frequent or severe, don’t ignore it. It could be linked to SIBO or another digestive disorder. In such cases, consult a doctor or a gut health specialist. They may recommend SIBO testing or guide you toward a personalised diet plan based on your needs.

Conclusion

In summary, a bloated belly in Indians is often linked to dietary choices, lack of exercise, and poor gut health. By cutting down on refined carbs, eating more fibre-rich vegetables, staying active, managing stress, and seeking professional help when needed, you can take charge of your digestive health. These small, consistent changes can lead to a flatter, healthier abdomen and better overall health.

Source: Inputs from various media Sources

I’m a pharmacist with a strong background in health sciences. I hold a BSc from Delhi University and a pharmacy degree from PDM University. I write articles and daily health news while interviewing doctors to bring you the latest insights. In my free time, you’ll find me at the gym or lost in a sci-fi novel.