Eat smaller meals
Eat slowly and chew thoroughly
Avoid carbonated drinks
Avoid chewing gum and hard candies
Avoid drinking through a straw
Limit foods that commonly cause gas (beans, lentils, cabbage, broccoli, onions, garlic, wheat, dairy, apples, pears)
Try lactose-free or reduced-lactose dairy
Consider low-FODMAP alternatives if sensitive to certain carbs
Use gas-reducing supplements like simethicone
Consider alpha-galactosidase (for gas from beans/legumes)
Consider lactase tablets if lactose-related
Avoid sugar alcohols (sorbitol, mannitol, xylitol, erythritol)
Get regular physical activity (walk after meals)
Try gentle stretching or yoga poses (e.g., knees-to-chest)
Keep a food and symptom diary to identify triggers
Stay hydrated
Manage constipation (increase fiber gradually, drink water, consider an appropriate stool softener if needed)
If symptoms are frequent or severe, talk to a clinician about causes and treatment options
Seek urgent care for severe abdominal pain, persistent vomiting, blood in stool, fever, unexplained weight loss, or sudden major change in bowel habits