Hi, to reduce bloating
avoid legumes, beans, milk, roots (potato, sweet potato, yam, colocasia), cabbage, cauliflower, strong flavoured foods which have masala/ chilli, spices. Its better to have small and frequent meals and this type of diet
keeps you fit. It generally includes a 6 meal pattern where you will have breakfast, mid-morning snack, lunch, evening snack, Dinner and bed time snack. Include high fibre foods like whole grains, pulses, vegetables, fruits, skimmed milk, lean meat, skin out chicken, fish. Avoid refined carbohydrates, oily and fried foods, butter, ghee, red meat, junk food, carbonated beverages and alcohol. Try having soya milk and buttermilk to maintain a healthy gut. Stay hydrated all the time and take stairs instead of lift, if your office
is near your residence prefer walking or cycling. Use honey and lemon in the morning which boosts your immunity and metabolism. Give a gap of 2 hours between dinner and sleep and start walking at least 20-30 minutes a day initially and you can extend it up to 1 hour depending on your tolerance.