Drink a large glass of water
Sip peppermint tea or ginger tea
Take a short walk for 10–20 minutes
Try gentle stretching (knees-to-chest, twisting stretches)
Apply a heating pad or warm compress to your abdomen
Eat a small, light meal; avoid heavy, greasy, or high-fiber foods for the moment
Avoid carbonated drinks and sugar-free gum/candy (sorbitol, mannitol, xylitol)
Avoid common gas triggers for the day (beans, lentils, cabbage, onions, broccoli, dairy if lactose sensitive)
If lactose sensitive, take lactase with dairy
If constipation is present, increase fluids and consider an OTC option like polyethylene glycol (follow label)
If gas is the main issue, consider simethicone (follow label)
If heartburn or reflux is present, avoid lying down and consider an OTC antacid (follow label)
Practice slow diaphragmatic breathing for a few minutes
If you have menstrual-related bloating, try heat and hydration
Seek urgent care if severe or worsening pain, vomiting, fever, blood in stool, persistent diarrhea, or a hard/swollen belly occurs