Eat smaller meals
Slow down when eating
Avoid overeating late at night
Limit carbonated drinks
Limit chewing gum and hard candies
Avoid drinking through a straw
Cut back on high-sugar foods and drinks (especially sugar alcohols like sorbitol, xylitol)
Reduce foods that commonly trigger bloating (beans, lentils, cabbage, broccoli, onions, garlic, cauliflower, wheat for some people)
Try a low-FODMAP approach for 2–6 weeks, then reintroduce selectively
Keep a food and symptom log to identify triggers
Stay hydrated
Increase fiber gradually (psyllium often helps) and avoid sudden large increases
Choose soluble fiber options over insoluble when bloating is frequent
Get regular physical activity (even a 10–20 minute walk after meals)
Practice gentle abdominal stretching or yoga (e.g., child’s pose, knees-to-chest)
Manage constipation (regular bowel movements, adequate fluids, consider fiber or an osmotic laxative if needed)
Consider probiotics if they help your symptoms
Use peppermint oil (enteric-coated) for gas/IBS symptoms if appropriate
Consider simethicone for gas-related bloating
Avoid smoking
Reduce alcohol intake
Manage stress and sleep regularly
If lactose is a trigger, use lactose-free dairy or lactase tablets
If gluten/wheat is a trigger, trial gluten reduction and discuss testing with a clinician if needed
Review medications with a clinician if bloating started after a new drug
Seek medical care urgently if you have severe or worsening pain, vomiting, blood in stool, unexplained weight loss, fever, persistent diarrhea, or new bloating after age 50
Schedule a medical evaluation if bloating is frequent, persistent (e.g., most days for weeks), or not improving with diet and lifestyle changes