What causes bloated, protruding bellies in Indians? How to fix it

Pot bellies, often characterized by a bloated protruding stomach, are a common concern for many people in India. Often tied to a combination of factors such as dietary habits, lifestyle, and potentially genetic predisposition, this should not be brushed aside as only a cosmetic concern. It is a major sign of many underlying issues. Dr. Eric Berg, a chiropractor and nutrition author specializing in healthy ketosis and intermittent fasting, has explained the reason behind this pot bellies, and shared some effective ways to address it.

Diet and protruding belly

Dr. Berg noted that Indians predominantly depend on a vegetarian diet. He explained that a diet rich in plant-based nutrients can contribute to bloating when it includes excessive refined sugars and starches. “In India, most people are on a vegetarian diet. They don't consume a lot of meat. But when they eat too many refined sugars and starches, it ends up feeding the gut microbes, which create over-fermentation, which leads to gas and bloating,” he said, in a video shared on Instagram.


Dr. Berg explained that foods like wheat flour, tapioca flour, rice flour, potato flour, modified food starch, modified cornstarch, and maltodextrin feed the gut microbes excessively. This could lead to over-fermentation in the small intestine, producing gas and causing uncomfortable bloating. He also added that SIBO, a condition where excessive bacteria grow in the small intestine, exacerbates this issue and leads to symptoms like abdominal distension and discomfort.

How to fix it

Dr. Berg suggests starving the harmful gut microbes to combat bloating and SIBO, by eliminating refined sugars and starches. Simple steps such as replacing processed flours with whole, nutrient-dense alternatives like almond flour or coconut flour can help. Adding fiber-rich vegetables such as spinach, broccoli, and cauliflower to the diet can support digestion without feeding the harmful bacteria.

Lifestyle changes

It is important to know that there are other factors, such as lack of physical activity and some dietary habits, that contribute to a protruding belly. Regular exercise can help manage this condition. Aim for at least 150 minutes of moderate or 75 minutes of intense exercise every week. Though there is no such thing as spot reduction, shedding excess weight can also benefit the belly area. You can start with walking, and then work your way up. Similarly, stress management and adequate sleep are critical. Practices like yoga can improve gut motility and reduce stress-induced digestive issues. It is also crucial to consult a healthcare provider for SIBO testing or personalized dietary guidance if you have a protruding belly. By addressing dietary triggers and adopting gut-friendly habits, one can reduce bloating, improve digestion, and achieve a healthier abdomen.

Disclaimer: The information provided in this article is for general educational and informational purposes only. It is not intended as medical advice and should not be used as a substitute for consultation with a qualified healthcare professional.