Chew your food thoroughly and take your time during meals. Eating too quickly can cause you to swallow air, which leads to bloating.
Avoid overeating and try to eat smaller, more frequent meals throughout the day. Large meals can put extra pressure on your stomach and digestive system.
Some foods are known to cause gas and bloating. Common culprits include beans, lentils, broccoli, cabbage, onions, carbonated beverages, and certain artificial sweeteners.
Try to avoid chewing gum, drinking through a straw, or talking while eating. These habits can cause you to swallow excess air, which makes you feel bloated.
Drink plenty of water. Proper hydration helps prevent constipation, which can contribute to bloating.
Limit drinking during meals and opt for sips if necessary. Liquids dilute stomach acid and hinder digestion.
Chronic stress can affect your digestion. Find stress-reducing activities like meditation, yoga, or spending time in nature.
Carbonated drinks can introduce gas into your digestive system. Consider choosing still water or herbal teas instead.