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Swelling of the abdomen (bloated tummy, meteorism), and the flatulence it provokes, are almost always not caused by fats or liquids accumulated in the abdomen, but mostly by stagnant stools that ferment and produce a great volume of gas. Incidentally, this gas is not air, as one would presume, but a mix of carbon dioxide and hydrogen. Another proof of what I asserted is that many thin people suffer swelling of the abdomen, while some obese people have flat tummies.  Note that stagnant stools may be present even if a person moves his bowel regularly every day, since they evacuate only a part of the stools contained in the intestines, while another part stagnates for days and ferments.


My first dietary advice to those suffering from bloated tummy is: remember that it is not breakfast that provokes a bloated tummy, but dinner! What you eat at breakfast is totally assimilated by the intestines in 8-10 hours, while a good part of what you eat at dinner accumulates in the intestines under the form of stools and stagnates for days and ferments. So the real secret to reducing a bloated tummy is easily said: get into the habit of having a hearty breakfast and eating a bit less at dinner. Furthermore, the two things are closely linked, since those who totally skip breakfast certainly will not be able to cope only with lunch and a small dinner, and will be forced to have a substantial dinner.

My second advice is: remember that it is not the fats that create a bloated tummy, but the carbohydrates! And – so as not to annoy you with the effects of carbs and fats – here is a sample menu, created according to the two precious tips I have just given.

At breakfast eat all that you wish, and as much as you wish, with a sole exception: no foods containing added sugar, i.e., saccharose (read the ingredients on the package) that would make the carbohydrates increase more. Keep in mind that the Melba toasts and fruit yoghurts almost always contain this, as also many other packed foods we habitually buy. Let me repeat: if under “ingredients” you see “sugar” or “saccharose,” do not eat that food! Honey instead is always allowed, which in moderate amounts, can be metabolized.

At lunchtime do not eat the first course (pasta, rice or meal porridge), and not even a dessert containing sugar, always in order to limit the carbs; satiate yourself with an abundant serving of meat, fish or cheeses, with a side plate of potatoes, vegetable or salad, seasoned with extra-virgin olive oil, and 30 to 50 g of bread or baked products. Then if you still have appetite, a juicy fruit, or some oily fruit.

At dinnertime adopt a similar scheme as lunch, but with two important differences: the amounts must be exactly half of what you ate at lunch.  Moreover, do not eat raw fruit or salad, which at night are rather difficult to digest. Of course, you must not have any snacks in-between meals: three meals a day are more than enough for anyone.


If you have any doubts send me an email and I will answer you. Of course, this diet will not be sufficient to eliminate the swelling completely. The only radical means to reduce abdominal swelling is to activate the propulsive movements (peristalsis) of the intestines. This is not an easy task and calls for specialized care: I wrote about this topic on the page regarding the Mayr Therapy in this site, which I advise you to read. In every case, take note that the problem of bloated tummies is more serious than what it may first appear to be, even if many consider it just a matter of esthetics. And a radical solution can be achieved practically only with the Mayr Therapy, which has the great advantage of not only flattening the tummy, but improving the general state of one’s health.


According to the studies of the creator of the Mayr Therapy – the Austrian doctor, Franz Xaver Mayr – the size of the tummy is an important diagnostic parameter of healthiness in general. In fact, the waistline in cm of a perfectly healthy person should be equivalent to the height in cm minus 100: the more this value is exceeded, the worse the general state of health.  In my view this real “health parameter” is so true, that measuring the waistline should always be evidenced in the lab tests’ results! However, if you wish to study this phenomenon in depth, send me an email with the description of your particular case, and I will do my best to answer you, without any obligation on your part.



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