India is witnessing a sharp rise in obesity, but even those who fall within a normal weight range are reporting round, protruding stomachs and persistent digestive discomfort. Health experts say that after cardiovascular disease and diabetes, obesity-linked issues are emerging as the next major public health concern, and one of the most noticeable changes is the growing number of people with bloated, distended bellies. There is a rapid rise in complaints of gas, heaviness, and an expanding abdomen, even among otherwise slim individuals.
Several factors fuel this trend: long hours at the desk, irregular meal timings, reduced physical activity, and a growing dependence on packaged and ultra-processed foods. But according to nutrition researcher and weight-loss educator Dr Eric Berg, many of these protruding stomachs stem from underlying digestive disturbances that often go unrecognised.
In a recent post on X (formerly Twitter), Dr Berg points out that a “pot belly” is not always the result of accumulated fat. In many cases, it is a combination of chronic bloating, sluggish digestion, fatty liver and a gut imbalance known as Small Intestinal Bacterial Overgrowth (SIBO).
What's the real problem
He notes that traditional Indian eating patterns — rich in grains, lentils and fibrous foods, and comparatively low in protein — can lead to excessive fermentation when a person has weak or insufficient digestion. This fermentation produces gas and abdominal swelling, which explains why even lean individuals may appear to have a continuously bloated stomach.
Adding to the problem is the rising intake of ultra-processed foods such as instant noodles, packaged munchies, refined flours and foods cooked in industrial seed oils. Increased abdominal discomfort and bloating can be caused by the disruption of the gut microbiome and the inflammation caused by ultra-processed foods.
Another cause of this discomfort is the frequent use of antacids. Though antacids help relieve symptoms of indigestion in the short term, they cause long-term imbalances in the body by reducing stomach acid. This causes a reduction in the breakdown of food and creates an environment which is ideal for the overgrowth of bacteria such as SIBO.
Why quick fixes don't work
Dr Berg mention that there is a lack of focus on a person’s diet and digestive health in the general practice of medicine when performing routine check-ups. People are prescribed antacids and gas relief medicine that simply mute the symptoms of a greater problem. If digestive stress goes untreated, dysfunctions such as gut disorders and metabolic problems are likely to occur.
Small lifestyle changes that can help
Making small adjustments can help relieve some stress on the gut.
Limit processed food: Some foods should be avoided, such as refined and processed foods. This is because sugary foods, grains, and quick-to-prepare foods can increase the amount of food that is fermented, and the digestive load is increased as a result.
Eat more digestible protein: If more easily digested proteins are incorporated, such as eggs, fish, and lean meats, the gut environment can be balanced for the better.
Stop continuous snacking: Allow the body to rest and digestive gaps to form by stopping the habit of continuous snacking. Meal breaks should be long enough to give the digestive system time to work more efficiently.
Use acid-supporting supplements cautiously: Some advocates recommend Betaine HCl, but it must be avoided by anyone with ulcers, gastritis or ongoing stomach issues.
Focus on holistic habits: Regular movement, adequate hydration, stress management and good sleep all contribute to better gut function and reduced bloating.
FAQs on indigestion and protruding stomach:
1. What causes indigestion?Indigestion can be caused by overeating, eating too quickly, consuming fatty or spicy foods, stress, and certain digestive disorders.
2. Why do I have a protruding stomach despite being slim?
A protruding stomach can result from chronic bloating, sluggish digestion, fatty liver, and gut imbalances such as Small Intestinal Bacterial Overgrowth (SIBO).
3. Can lifestyle changes help with digestive issues?
Yes, small lifestyle adjustments like reducing processed food intake, eating digestible proteins, stopping continuous snacking, and focusing on holistic habits can improve digestion and reduce bloating.
4. Are antacids effective for long-term digestive health?
While antacids provide short-term relief, they can cause long-term imbalances by reducing stomach acid, which impairs food breakdown and promotes bacterial overgrowth.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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