Dr. Maya Rozman Explains How to Distinguish Between Belly Fat and Bloating
Dr. Maya Rozman addresses the common concern of having a small belly despite a normal weight, explaining how to differentiate between abdominal fat and bloating. She notes that belly fat, particularly subcutaneous fat, remains relatively constant throughout the day and can be pinched, while visceral fat lies deeper around organs and is linked to higher risks of type 2 diabetes, heart disease, and fatty liver. Waist circumference can be a more important health indicator than weight alone, especially as muscle mass decreases with age or reduced physical activity.
In contrast, bloating typically presents as a flat stomach in the morning that gradually swells during the day, often accompanied by gas and pressure. Rozman advises against starting a weight loss diet in such cases and recommends identifying the cause of bloating by eliminating suspected foods one at a time over several days to observe changes.
She highlights common culprits such as lactose in milk-heavy coffee drinks, which can ferment in the gut if lactose intolerance develops with age. Switching to lactose-free milk or soy milk may reduce symptoms. Regarding wheat products, bloating may stem from fructans, fermentable carbohydrates in wheat, rather than gluten itself. Rozman suggests trying alternative carbohydrates like rice, potatoes, quinoa, buckwheat, or oats to test for improvement, emphasizing not to start a gluten-free diet before medical testing for celiac disease.
Other factors contributing to bloating include carbonated drinks, chewing gum, and sugar-free products. Even healthy vegetables and legumes can cause fermentation and gas. Rozman recommends a systematic approach of removing one potential trigger at a time to identify the cause without unnecessarily eliminating nutritious foods.
This guidance helps individuals understand whether their abdominal distension is due to fat accumulation or digestive bloating and how to manage it effectively through dietary adjustments and awareness of body changes.
