Why do so many Indians have belly fat (Even if they’re not overweight)

India is facing a growing health crisis, and it's not difficult to see why. Many Indians have belly fat despite having a normal BMI. In some parts of India, 1 in 3 children already have triglycerides and fatty liver, revealing that this hidden fat starts at a young age. There are many factors contributing to belly fat, and these include a plant-heavy diet with minimum protein intake, gut problems, processed food, frequent snacking and consuming unhealthy oil.

When these things add up, they lead to insulin problems, bloating, and hidden fat around organs, even if their weight looks fine from the outside.

SIBO & High-Carb Diets

SIBO, which stands for small intestinal bacterial overgrowth, is one of the causes of belly fat among Indians. SIBO occurs when there is excessive bacterial growth in the small intestine that slows down digestion. Indians frequently get SIBO because of gut problems like IBS, diabetes, poor hygiene, and frequent use of acid-reducing medicines.  

Furthermore, Indian staple food heavily feature white rice, wheat-based breads like roti and chapati, and refined flours such as maida, while often including very little protein. This dietary pattern plays a major role in contributing to belly fat. Excess fiber can also cause bloating, and when combined with SIBO, these eating habits further worsen belly fat and digestive issues, even in individuals who appear thin.

A research published in the American Journal of Gastroenterology in 2000 revealed that small intestinal bacterial overgrowth (SIBO) is linked to high-carbohydrate and high-fibre diets, leading to bloating and distension even if they’re not overweight. In addition, a 2022 review in the journal Nutrients noted that excessive fermentable carbs (FODMAPs) in plant-based diets can trigger bloating in susceptible individuals.

Low Meat Intake & Protein Deficiency

India has one of the lowest per capita meat consumptions in the world, according to statistics from the Food and Agriculture Organisation (FAO), often less than 5 kg per year compared to the global average of around 40 kg. Research published in the Asia Pacific Journal of Clinical Nutrition in 2010 has reported that low animal protein intake in Indian diets could lead to protein deficiencies and weakened intestinal barrier functions.

Poor-quality protein-containing diets contribute to increased digestive issues. Proteins from animals (such as meat, fish, and eggs) are less difficult to digest and contain glutamine to benefit the sealing and healing of the gut mucosa.

Processed Foods & Belly Fat

Many Indians also consume more ultra-processed items such as snacks, sweets, fast food, and sugary beverages. Popular examples include samosas, kachoris, deep-fried pakoras, and pre-packaged sweets like soan papdi and milk cakes. These are frequently high-calorie and high-fat varieties with high levels of sugar and salt and low levels of beneficial nutrients.

In India, data from sources like the National Family Health Survey show a rapid rise in ultra-processed food consumption and growing rates of central obesity, even when overall BMI remains stable or low. An analysis published in BMJ Global Health in 2019 reported that higher intake of processed foods in India was linked to increased rates of fatty liver disease and metabolic syndrome, conditions that often show up as belly fat.

H. pylori & Low Stomach Acid

Junk foods weaken the stomach’s protective lining, allowing H. pylori bacteria to thrive. India has some of the highest H. pylori prevalence rates globally, estimated at 60–90% of adults, according to research published in the Indian Journal of Gastroenterology in 2020. Studies in the journal Gut from 1998 have also shown that H. pylori infection can lower stomach acid (a condition called hypochlorhydria), leading to bloating and poor digestion.

Furthermore, people with diabetes or significant insulin resistance may experience increased visceral fat due to H. pylori, which can worsen metabolic inflammation and disrupt insulin action. When insulin does not function effectively, the body retains more sugar in the blood. This condition is known as insulin resistance. Insulin resistance makes it easier for fat to build up, especially in the belly. While H. pylori acts as a possible aggravating factor in those already at metabolic risk, diet and lifestyle remain the primary drivers of belly fat. 

Frequent Snacking & Gut Health

Frequent snacking without giving your digestive system a break can hinder the gut’s ability to clear leftover food and bacteria, leading to overgrowth and bloating. Research published in Neurogastroenterology and Motility in 2006 indicates that longer fasting intervals boost the migrating motor complex (MMC)—the gut’s natural cleaning waves, which help sweep out bacteria, while constant snacking disrupts this process and raises the risk of SIBO.

Allowing at least 3–4 hours between meals helps activate the MMC and keep the gut healthy, avoiding the pitfalls of constant grazing.

Omega-6 Oils & Inflammation

Most processed grains and seed oils commonly used in modern Indian cooking, such as soybean and sunflower oil, are high in omega-6 fatty acids. While small amounts of omega-6 are fine, large amounts can contribute to systemic inflammation, according to research published in the Journal of Lipid Research in 2018, which can worsen gut problems. Chronic inflammation can damage the gut lining, make it leaky, and cause digestive issues like gas or cramps. It can also play a role in conditions like IBD or IBS.

Too much omega-6 and lack of enough omega-3 (in fish, flaxseed, and walnuts) worsen the problem. Cutting back on seed oils and focusing on omega-3-rich sources can reduce inflammation and maintain gut health.

Hidden Belly Fat & Insulin Resistance

A landmark study published in the Journal of Clinical Endocrinology and Metabolism by Banerji and colleagues tested 20 normal-weight Asian Indian men in their 30s, who had an average BMI of 24.5. What the researchers found shocking was that despite appearing to have a healthy weight, these men carried significant hidden belly fat around their abdominal organs. Their total body fat was 33%, with 16% stored as visceral (belly) fat—this kind of fat is tucked away deep inside and isn’t visible from the outside.

Alarming rates of 66% exhibited insulin resistance. This is a precursor for diabetes. Insulin resistance was correlated with abdominal fat and not with body weight or subcutaneous fat, indicating belly fat is a driver of health risk. These people also exhibited poorer lipid profiles (elevated triglycerides and low HDL) with abdominal fat and insulin resistance.

Leptin levels showed fat under the skin but not the hidden belly fat inside. This implies that the assessment of BMI or the way someone appears is inadequate to determine their true health risk. A person may appear thin and still possess harmful belly fat raising the risk of diabetes and cardiovascular disease.

Solid evidence exists for bloating mechanisms, potbelly development, and gut symptoms among high-carbohydrate, low-protein, high-processed-food consumers and also for the development of this risk without the presence of generalised obesity. Most of the Asian Indians will be slender but carry high volumes of latent belly fat, and then consequently are at high risk for diabetes and cardiovascular disease with no visible external signs.

Looking for healthier choices? Check out our guide to Guilt-Free Indian Snacks That Pair Perfectly With Masala Chai.