Eat smaller, more frequent meals
Chew food thoroughly
Eat slowly
Stay hydrated
Increase fiber intake gradually
Include fruits, vegetables, legumes, and whole grains
Limit fatty, fried, and highly processed foods
Reduce spicy foods if they trigger symptoms
Avoid overeating
Exercise regularly
Walk after meals
Manage stress
Get enough sleep
Limit alcohol
Avoid smoking
Reduce carbonated drinks if they cause bloating
Eat probiotic-rich foods like yogurt, kefir, and sauerkraut
Include prebiotic foods like bananas, onions, garlic, and oats
Keep a regular eating schedule
Avoid lying down immediately after eating
Identify and avoid trigger foods
Seek medical advice for persistent digestive problems