Limit high-sodium foods (processed meats, fast food, packaged snacks)
Reduce gas-producing foods (beans, lentils, cabbage, broccoli, onions, garlic, carbonated drinks)
Avoid sugar alcohols (sorbitol, xylitol, mannitol) and large amounts of chewing gum
Cut back on lactose if you suspect intolerance (use lactose-free dairy or try lactase)
Choose smaller meals and avoid overeating
Eat slowly and avoid swallowing air (don’t drink through straws)
Avoid carbonated beverages
Limit fatty and fried foods that slow digestion
Stay hydrated (water throughout the day)
Increase fiber gradually (oats, fruits, vegetables) and avoid sudden large jumps
Consider probiotics (yogurt with live cultures or a probiotic supplement) if helpful
Exercise regularly (even a 10–20 minute walk after meals)
Manage constipation (fiber, fluids, and gentle activity; consider an OTC option if needed)
Review medications that can cause bloating (talk to a clinician if persistent)
Identify and avoid personal triggers (keep a short food/symptom log)
Try OTC options as appropriate:
Simethicone for gas
Peppermint oil (enteric-coated) for bloating related to IBS
Lactase enzyme if lactose-related
Bismuth or other OTC remedies if indigestion is prominent
Reduce alcohol and smoking
Sleep enough and manage stress (stress can worsen gut symptoms)
Seek medical care urgently for bloating with red flags:
Severe or worsening abdominal pain
Vomiting, blood in stool, black/tarry stool
Unexplained weight loss
Fever
Persistent bloating lasting more than a few weeks
New symptoms after age 50
Visible abdominal swelling with inability to pass gas or stool