Eat smaller meals
Eat slowly and chew thoroughly
Avoid carbonated drinks
Limit chewing gum and using straws
Avoid foods that commonly trigger gas (beans, lentils, cabbage, broccoli, onions)
Reduce high-FODMAP foods (wheat, certain fruits, dairy for lactose intolerance)
Limit sugar alcohols (sorbitol, xylitol, mannitol) in “sugar-free” products
Limit fatty and fried foods
Reduce salt intake
Stay hydrated
Engage in light walking or gentle activity after meals
Manage constipation (increase fiber gradually, drink water, consider an osmotic laxative if needed)
Avoid late-night heavy meals
Track and identify personal triggers
Consider lactose intolerance: use lactose-free dairy or lactase enzyme
Consider gas relief: simethicone as directed
Consider peppermint oil (enteric-coated) if cramping is present
Consider probiotics if symptoms are recurrent (trial for several weeks)
Use heat (warm compress) on the abdomen for comfort
Reduce stress and practice relaxation techniques
Review medications that may contribute to bloating with a clinician
Seek medical care urgently for severe or worsening symptoms, fever, vomiting, blood in stool, unexplained weight loss, anemia, persistent diarrhea, or new bloating after age 50