AT AGE 48 BLOATING FOR A FEW MONTHS WITH A TUMMY BULGE IS VERY COMMON AND IN MOST CASES IT IS FUNCTIONAL NOT DANGEROUS ESPECIALLY WHEN YOU ARE ALREADY DISCIPLINED WITH YOGA WALKING PRANAYAM WATER INTAKE AND REGULAR MEAL GAPS
THE BULGE YOU ARE NOTICING IS VERY OFTEN DUE TO GAS ACCUMULATION SLOW DIGESTION WEAK CORE MUSCLES OR VISCERAL FAT RATHER THAN TRUE WEIGHT GAIN OR ANY ORGAN PROBLEM AND THIS CAN PERSIST EVEN IN ACTIVE PEOPLE
THE FIRST THING TO UNDERSTAND IS THAT BLOATING IS NOT ABOUT HOW MUCH YOU EAT BUT HOW WELL YOU DIGEST WHAT YOU EAT EVEN HEALTHY FOODS CAN CAUSE BLOATING IF THE DIGESTIVE FIRE IS IRREGULAR
YOUR THREE HOUR GAP BETWEEN MEALS IS GOOD BUT THE MEALS THEMSELVES SHOULD BE SIMPLE WARM AND EASY TO DIGEST COMPLEX COMBINATIONS CREATE GAS EVEN IF THEY ARE NUTRITIOUS
YOUR DIET SHOULD LOOK LIKE THIS
MORNING START THE DAY WITH WARM WATER OPTIONALLY WITH A FEW DROPS OF LEMON OR A PINCH OF DRY GINGER AVOID RAW FRUITS ON EMPTY STOMACH
BREAKFAST LIGHT AND WARM IS IDEAL OPTIONS INCLUDE VEGETABLE UPMA POHA OATS WITH COOKED VEGETABLES OR MOONG DAL CHILLA AVOID SMOOTHIES RAW FRUIT BOWLS BREAD BUTTER JAM AND COLD MILK
MID MORNING IF HUNGRY TAKE ONE FRUIT ONLY NOT A MIX AND NEVER WITH OTHER FOODS PAPAYA OR STEWED APPLE IS BETTER THAN BANANA OR CITRUS
LUNCH THIS SHOULD BE YOUR HEAVIEST MEAL ONE GRAIN ONE DAL ONE VEGETABLE IS ENOUGH RICE OR JOWAR OR ROTI WITH MOONG DAL OR MASOOR DAL AND ONE COOKED VEGETABLE ADD A LITTLE GHEE AVOID CURD RAITA RAW SALADS AND BUTTERMILK IF BLOATING IS PROMINENT
EVENING HERBAL TEA OR WARM WATER AVOID SNACKING OUT OF HABIT NO FRUITS IN THE EVENING
DINNER VERY LIGHT AND EARLY SOUP KHICHDI OR SIMPLE VEGETABLE WITH ONE ROTI FINISH DINNER AT LEAST THREE HOURS BEFORE SLEEP AVOID DAL PANEER CURD AND HEAVY PROTEIN AT NIGHT
TRIPHALA AT NIGHT IS GOOD BUT IF BLOATING IS MORE YOU CAN REDUCE THE DOSE TO HALF TEASPOON AND TAKE IT WITH WARM WATER NOT HOT
A FEW IMPORTANT HABITS THAT MAKE A BIG DIFFERENCE DO NOT DRINK LARGE QUANTITIES OF WATER WITH MEALS SIP ONLY AVOID ICE COLD WATER COMPLETELY CHEW FOOD WELL AND EAT WITHOUT DISTRACTIONS AVOID LYING DOWN IMMEDIATELY AFTER MEALS
THE TUMMY BULGE WILL NOT REDUCE UNTIL GAS AND DIGESTIVE LOAD REDUCE FIRST CORE FAT COMES DOWN LATER
IF DESPITE THIS ROUTINE BLOATING CONTINUES OR THE BULGE FEELS HARD OR PAINFUL THEN FURTHER EVALUATION MAY BE NEEDED BUT IN MOST CASES DIET CORRECTION ALONE BRINGS NOTICEABLE CHANGE WITHIN FOUR TO SIX WEEKS
CONSISTENCY MATTERS MORE THAN ADDING MORE REMEDIES YOU ARE ALREADY DOING MANY THINGS RIGHT NOW IT IS ABOUT FINE TUNING DIGESTION NOT PUSHING THE BODY HARDER
How much water at a time should I drink
YOU CAN DRINK SIP BY SIP BETWEEN 150 TO 200 ML
I drink 1l water empty stomach .is it wrong
Oh ok…thanku so so much Sir…will follow them definitely
DRINKING ONE LITER OF WATER ON AN EMPTY STOMACH AT ONCE IS NOT IDEAL FOR DIGESTION EVEN IF IT FEELS REFRESHING LARGE QUANTITIES OF WATER AT A TIME CAN DILUTE DIGESTIVE ENZYMES AND REDUCE DIGESTIVE FIRE WHICH MAY CONTRIBUTE TO BLOATING AND SLOWER DIGESTION ESPECIALLY WHEN YOUR DIGESTIVE SYSTEM IS ALREADY SENSITIVE OR EXPERIENCING GAS THE MOST SUPPORTIVE WAY IS TO TAKE WARM OR ROOM TEMPERATURE WATER IN SMALL SIPS AROUND 150 TO 200 ML AT A TIME SPREAD GRADUALLY OVER THE MORNING THIS ALLOWS YOUR STOMACH AND DIGESTIVE FIRE TO REMAIN ACTIVE AND PREVENTS UNNECESSARY HEAVINESS OR BLOATING CONTINUE TO MAINTAIN YOUR OVERALL INTAKE OF THREE LITERS A DAY BUT DIVIDE IT THROUGHOUT THE DAY RATHER THAN DRINKING A LARGE PORTION AT ONCE ALONGSIDE MEALS OR IMMEDIATELY AFTER WAKING SMALL SIPS BEFORE BREAKFAST OR BETWEEN ACTIVITIES ARE GENTLE NOURISHING AND EASIER FOR THE SYSTEM TO ASSIMILATE YOUR AWARENESS OF HOW YOUR BODY FEELS WITH EACH SIP IS IMPORTANT AS AYURVEDA ALWAYS PRIORITIZES DIGESTION OVER VOLUME CONSISTENCY GENTLE WARMTH AND GRADUAL INTAKE WILL HELP REDUCE BLOATING AND SUPPORT THE EFFECTIVENESS OF TRIPHALA AND YOUR CURRENT ROUTINE
1.Hingwashtak churna 1 tsp with warm water twice daily before meals 2.Triphala churna 1 tsp at bedtime with warm water 3.Mustakarishta 20 ml with 20 ml water twice daily after meals
🥗 Daily Ayurvedic Diet Plan for Bloating & Belly Fat:
🌅 Morning (6:30–8:00 AM) - Warm water with 1 tsp ghee or jeera-ajwain-saunf decoction - Optional: 5 soaked almonds + 1 date - Light walk or yoga + pranayama
🍽️ Breakfast (8:30–9:00 AM) - Moong dal chilla with mint chutney or - Steamed lauki or tori with rice flakes (poha) - Herbal tea: coriander-fennel-cumin or tulsi-ginger
🕒 Mid-morning (11:30 AM) - Fruit (1 only): papaya, pomegranate, or apple - Avoid banana, citrus, or raw salads
🍛 Lunch (1:00–1:30 PM) - Khichdi (moong dal + rice + ghee + cumin + ginger) - Steamed vegetables: lauki, pumpkin, spinach, methi - Buttermilk with roasted jeera + rock salt (not curd)
☕ Afternoon (4:00 PM) - Herbal tea (fennel or mint) - 1–2 soaked walnuts or roasted makhana
🍲 Dinner (7:00–7:30 PM) - Light soup (lauki, moong, or spinach) - Steamed rice + ghee or millet khichdi - Avoid wheat, curd, or heavy grains at night
✅ Additional Tips - Avoid: Cold water, raw salads, fried food, sugar, curd at night, and long fasting gaps - Chew slowly and eat in a calm environment - Massage abdomen with warm sesame oil before bath
Warm Regards DR. ANJALI SEHRAWAT
How do I know if acidity is due to heat (pitta)or weak digestion
Kindly monitor all the symptoms for this.
Hi… Have you gone for any blood test or USG abdomen?
Yes all done All normal
Ok That means it’s digestion issues I recommend you to take Hinghvastak churna+ Ajmodadi churna -1 tsp BD with warm water Chitrakadi vati-2-BD Zandu nityam -1 tab at night for 1week only Kumaryaasava-20 ml BD with equal water This will increase your digestion and Eat only when you feel hungry If you are not feeling hungary then avoid eating anything I recommend to eat fruits in lunch instead of heavy meal Because this will help in better motion of your intestines
Hello I hear you. Dealing with stubborn bloating and a bulging tummy at 48—especially when you’re already doing yoga, walking, pranayama, drinking loads of water, and taking Triphala—can be pretty frustrating. But here’s the upside: this isn’t something you’re stuck with. It’s functional, it’s reversible, and honestly, you don’t need to push yourself harder with exercise. The real game-changer is tweaking your diet.
Let’s break this down.
YOUR CONCERN
Age: 48 Symptoms: - Bloating for a few months now - Noticeable tummy bulge (mostly in the abdomen) Current habits: - 3 hours between meals - Yoga, walking, pranayama - 3 liters of water a day - Triphala churna at night
AYURVEDIC TAKE
Here’s what’s likely going on: 1. Weak Digestive Fire (Mandagni) Your system isn’t breaking food down all the way, so you get gas, bloating, and that heavy feeling. 2. Vata Imbalance (Apana–Samana) Gas isn’t moving down and out the way it should, so your belly feels distended. 3. Kapha Build-Up in the Belly Pretty common after 40-45. You get that bulge, even if you’re not overeating.
Key thing: The bloating and bulge aren’t just from fat. It’s mostly trapped gas, some fluid, and undigested Kapha.
DIET PLAN (THIS IS WHAT MATTERS MOST)
EARLY MORNING - 1 glass warm water - Can add a few drops of lemon (only if you don’t have acidity)
BREAKFAST (Keep it light but filling) Pick one: - Small plate of veggie poha or upma - Moong dal chilla - Well-cooked oats porridge (not dry)
Steer clear of: - Bread, butter, cheese - Smoothies or raw fruit first thing
LUNCH (Your main meal—digestion’s strongest now)
Go for: - 1 bowl rice OR 2 rotis - Moong dal or toor dal - Cooked veggies (lauki, pumpkin, carrot, beans) - 1 tsp ghee
Skip: - Curd at lunch - Fried stuff - Mixing too many vegetables together
EVENING (Keep it light) - Herbal tea (jeera-fennel or ginger) - Or a handful of roasted makhana or soaked nuts
Avoid: - Biscuits - Namkeen - Tea with milk
DINNER (Very light & early—finish before 7:30 pm) Best options: - Vegetable soup - Khichdi - Moong dal with veggies
Avoid: - Roti at night - Heavy rice meals - Raw salads
WATER—HOW & WHEN TO DRINK
- Sip warm water throughout the day - Don’t gulp large amounts at once - Don’t drink water right after meals - Best: Take small sips 30–40 minutes later
Too much water, or drinking it wrong, actually makes bloating worse.
AYURVEDIC SUPPORT
Keep up with Triphala—half a teaspoon at night. If the bloating gets worse, cut back to every other day.
Optional (but really helps with gas and bloating): - Hingvashtaka churna—quarter teaspoon after lunch and dinner, with warm water
YOGA & LIFESTYLE (YOU’RE DOING GREAT)
Keep going with: - Walking - Pranayama - Gentle yoga
Add: - Pawanmuktasana - Sit in Vajrasana for 5–10 minutes after meals
Hold off on heavy core workouts for now, and try not to stay up too late.
Stick with it—consistency matters more than being perfect.
You’re already super disciplined. The missing piece isn’t more workouts—it’s timing your meals, pairing the right foods, and supporting your digestion.
Warm Regards Dr. Snehal Vidhate
I drink 1l water empty stomach…is it too much I feel water is v important for acid reflux
Ideally one can take 2-4 glasses Maximum 6-8 glasses not more than that is advisable
For now you can take Highwastak churna+ Ajmodadi churna -1 tsp BD with warm water Chitrakari vati-2-BD Udarbhaskar syrup-15 ml BD Liv 52 DS syrup-15 ml -BD Plz get your blood test and USG done
DRINKING ONE LITER OF WATER ON AN EMPTY STOMACH AT ONCE IS NOT IDEAL FOR DIGESTION EVEN IF IT FEELS REFRESHING LARGE QUANTITIES OF WATER AT A TIME CAN DILUTE DIGESTIVE ENZYMES AND REDUCE DIGESTIVE FIRE WHICH MAY CONTRIBUTE TO BLOATING AND SLOWER DIGESTION ESPECIALLY WHEN YOUR DIGESTIVE SYSTEM IS ALREADY SENSITIVE OR EXPERIENCING GAS THE MOST SUPPORTIVE WAY IS TO TAKE WARM OR ROOM TEMPERATURE WATER IN SMALL SIPS AROUND 150 TO 200 ML AT A TIME SPREAD GRADUALLY OVER THE MORNING THIS ALLOWS YOUR STOMACH AND DIGESTIVE FIRE TO REMAIN ACTIVE AND PREVENTS UNNECESSARY HEAVINESS OR BLOATING CONTINUE TO MAINTAIN YOUR OVERALL INTAKE OF THREE LITERS A DAY BUT DIVIDE IT THROUGHOUT THE DAY RATHER THAN DRINKING A LARGE PORTION AT ONCE ALONGSIDE MEALS OR IMMEDIATELY AFTER WAKING SMALL SIPS BEFORE BREAKFAST OR BETWEEN ACTIVITIES ARE GENTLE NOURISHING AND EASIER FOR THE SYSTEM TO ASSIMILATE YOUR AWARENESS OF HOW YOUR BODY FEELS WITH EACH SIP IS IMPORTANT AS AYURVEDA ALWAYS PRIORITIZES DIGESTION OVER VOLUME CONSISTENCY GENTLE WARMTH AND GRADUAL INTAKE WILL HELP REDUCE BLOATING AND SUPPORT THE EFFECTIVENESS OF TRIPHALA AND YOUR CURRENT ROUTINE
Hi this is Dr soukhya…no need to worry… If you have any other problems along with this kindly mention *Drink like warm water after brushing *Do pavanamuktasana and mandukasana daily 10 min Rx-Abhayarista 10ml and kutajarista 10ml mix both add equal amount of water take twice daily T Arogyavardini vati 1-0-1after
Kindly avoid heavy meals and spicy food… don’t getup immediate after food… If really too much problematic take shirashooladi vajra rasa 10min before food…
I get headache immediately after meals which is frustrating That too home cooked meal
Your diet should be light easy to digest and warm foods Avoid raw cold and heavy foods
Include steamed vegetables lentils whole grains like oats and quinoa warm spiced soups and broths Include digestive spices like jeera hing marich and haldi in your food
Eat small frequent meals and chew food well Avoid processed sugar fried foods and carbonated drinks
You can take hingwastaka churna half teaspoon twice daily after meals to support digestion and reduce bloating
If constipation or heavy vata is present you can take isabgol 1 teaspoon with warm water before bed or ajwain water 1 cup in morning on empty stomach to reduce bloating
You may also take dighna vati 2 tablets twice daily after food for 1 month to balance vata and improve digestion
Avoid late night eating stay regular with walk and yoga and practice deep breathing to reduce stress
These measures will help to reduce tummy bulge and bloating over time
Your current routine is good, but bloating & bulge suggest slow digestion + mild Vata-Kapha imbalance.
Quick Diet Plan Meal timing: Keep 3–4 hr gaps, but last meal by 7:30 PM (no food after sunset).
Breakfast (8–9 AM): Warm moong dal khichdi + 1 tsp ghee OR vegetable poha + ghee
Lunch (1–2 PM): 1 bowl brown rice/quinoa + moong dal + cooked veg (lauki, turai, beans) + 1–2 tsp ghee
Evening snack (5–6 PM): Roasted makhana OR handful soaked almonds + green tea
Dinner (7–7:30 PM): Light khichdi + veg soup + 1 tsp ghee (very light)
Daily Must Warm water sip all day (add pinch roasted jeera or ginger) 1 tsp ghee in every main meal Thin buttermilk + roasted jeera after lunch/dinner Pomegranate OR papaya daily
Avoid Completely Cold drinks/food, dairy milk/curd (except ghee), maida, fried, spicy/sour Raw salads after 4 PM, heavy pulses at night
Add to Routine Vajrasana 10 min after every meal (reduces bloating fast) Warm sesame oil lower abdomen massage 5 min nightly followed by hot water bag 10 min
Regards Dr Gursimran Jeet Singh MD Panchakarma
It will help in the regulation of your digestive fire and better movement of Vata which will assist in proper assimilation of nutrients from food.
Last question…how do we know if my acidity is due to high pitta or weak digestion?I hav got ulcers in mouth … Have been taking jeera adrak tea fr gas lately
Mouth ulcers itself is a sign of High Pitta. Just add Kamdudha Rasa (Motiyukt) 2 tab twice before food
But u had told it’s vata kapha imbalance
You mentioned about mouth ulcers later, Usually there’s involvement of all three doshas in your situation
Why lower abdomen?
