BLOATING & ACIDITY

BLOATING & ACIDITY

HACKS + QUICK
HACKS + QUICK

CALORIE DEFICIT GUIDE

CALORIE DEFICIT GUIDE

-By Dr. Umesh Wadhavani

Nutrition & Lifestyle Medicine

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WHY BLOATING & ACIDITY HAPPEN
Common Causes:
Overeating during meals

Long gaps between meals

Excess caffeine or tea on an empty stomach

Carbonated drinks

Stress & poor sleep

Too many raw/fried foods

Symptoms:
Gas or heaviness after meals
Burning sensation in chest/stomach
Fatigue after eating
Constipation or irregular digestion

Goal:
To calm your gut, reduce acid buildup, and improve
digestion naturally — without depending on antacids

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 NATURAL RELIEF REMEDIES

Immediate Relief Options:

Pudin Hara or mint leaf water – cools the stomach

Fennel seed water – boil 1 tsp fennel in 2 cups water, sip

after cooling

Coconut water – natural alkalizer

Ginger or cumin water – aids digestion

Avoid:
Overuse of antacids – they weaken stomach acid
needed for digestion

Caffeine on empty stomach

Late-night heavy meals

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 FOOD & COOKING HACKS

1. Pulses & Beans (Rajma, Chole, Chana)

Add ½ tsp turmeric while soaking.

Add 1 teabag or pinch of baking soda while boiling –
reduces gas compounds.
Add ajwain, hing, cumin, or ginger while cooking.
Pair with rice or millets, not wheat, for better digestion.

2. Veggie Hacks
Avoid excess capsicum, bell pepper, garlic, green chilies.
Stir-fry on medium heat until tender-crisp – avoids gas
& retains nutrients.
Avoid raw salads at night.

[Link] Adjustments
Eat slowly & chew 25–30 times.
Avoid chewing gum or carbonated drinks.
Practice 5-min deep breathing post meals.
10–15 min walk post lunch/dinner.

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 QUICK CALORIE DEFICIT HACKS
(PRACTICAL + SUSTAINABLE)

What You Should Aim For:

Moderate deficit (300–400 kcal below maintenance).
Protein priority: 1–1.2g/kg body weight.
Carb balance: Choose complex carbs (oats, millets, dalia,
rice, roti).
Healthy fats: 2 tsp ghee + nuts & seeds.

Simple Tricks:
→ eat
Time Action Goal
Use smaller plates
Nuts + lemon Activate
7 AM
20% less automatically. water digestion
Stop eating at 80% 8 AM
Protein-rich
Prevent acidity
breakfast
fullness.
Satiety & stable
Add 1 protein shake. 1 PM Balanced meal
sugar
Sleep early → reduces 5 PM Light snack Avoid overeating
stress eating
Light dinner +
8 PM Reduce bloating
walk

SIMPLYWELLNESS TIP
Bloating and acidity are signs your gut needs rhythm, not medicine.
Eat on time, stay hydrated, and balance your plate with protein +
fiber + carbs — every single meal.

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This nutritional information is based on data from government
websites and may contain human or technical errors. Please
contact us for corrections. Content is the property of Simply
Wellness and is copyrighted.

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