How can I reduce bloating? Bloating makes me feel heavy and look fat.

Bhabyashree Nayak

11 months ago

How can I reduce bloating? Bloating makes me feel heavy and look fat.

Fibre Intake Nutrition Digestive issues Food Lifestyle

Happy Tummy Expert

11 months ago

Dear Bhabyashree Nayak, Thank you for the question

Increase in stomach size ,Heaviness or fullness in the stomach can be due to bloating. Certain food intolerances can cause bloating and stomach pain after consuming specific foods. In lactose intolerance it is seen after consuming milk and milk products like cheese, paneer etc. And in gluten intolerance it is seen after consuming, wheat, rye, barley etc. For further diagnosis and assistance kindly contact your specialized health care professional.

Here are a few dietary tips to help manage bloating & gastritis

Eat all your meals on regular intervals. Include small snacks in between throughout the day
Eat slowly and chew the food well, try not to use straws for beverages to avoid swallowing extra air
Do not suck on ice or candy.
Limit the intake of high fat foods, spices, acidic foods and carbonated beverages etc., from your daily diet
One of the dietary factors associated with bloating is the intake and poor absorption of short chain carbohydrates called FODMAP foods. Consumption of foods that as may lead to excess gas production and poor gas clearance. In case of severe bloating abdominal pain and/or IBS try to limit the intake of FODMAP containing foods such as broccoli, cauliflower, cabbage, corn, turnips, onions, peas, wheat, dairy, radishes, lentils, apples, pears etc.
Practice regular physical activity and stress management

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Weight loss requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).
This target is a healthy& sustainable way of reducing and then maintaining the weight loss.
The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels.
These apps will also help you to track your hydration & sleep patterns which also impact your weight.
Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100
WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – Obese

General Dietary Guidelines for weight loss and general digestive health that can be considered:

Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
Do not skip your meals. Have small quantity of meals at regular intervals.
Choose healthy snacking options in between your meals.
Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
Avoid large, heavy meals, and practice portion guidance.
Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, multigrain, nuts & seeds etc., are a good source of fiber.
Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.
Carbonated and alcoholic beverages to be limited or preferably avoided.
Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
Avoid lying down immediately after your meal consumption
Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
Have your last meal at least 2-3 hours before Bed time.
Try to follow a good sleep regimen in terms of both quantity and quality.