Stomach bloating can be uncomfortable and frustrating. While occasional bloating is normal, frequent or severe bloating may be a sign of underlying issues with your digestion or lifestyle habits. Fortunately, making simple adjustments to your diet and daily routine can significantly reduce bloating. Here are seven practical tips to help you beat the bloat and feel your best.

1. Incorporate Gut-Friendly Foods

A healthy gut is the cornerstone of reducing bloating. Supporting your gut microbiome with the right foods encourages the growth of beneficial bacteria, which aid digestion and reduce gas production.

Foods that promote a healthy gut include:

• Fermented foods: Yogurt, kefir, sauerkraut, and kimchi.
• Prebiotic-rich foods: Garlic, onions, and asparagus.
• Other gut-friendly options: Bananas, leafy greens, legumes, whole grains, and lean proteins like fish and poultry.

Including these foods in your diet can improve digestion and help alleviate bloating naturally.

2. Move Your Body Daily

Regular physical activity does wonders for your digestion and bloating. Movement strengthens your abdominal muscles, stimulates your digestive tract, and helps release trapped gas. A sedentary lifestyle, on the other hand, can contribute to constipation, a major cause of bloating.

Here’s how to incorporate movement into your routine:

• Take a post-meal walk: A brisk 10- to 15-minute walk after eating can help digest food more efficiently and reduce gas buildup.
• Practice Pilates or yoga: These exercises promote digestion and abdominal health.
• Stay consistent: Aim for at least 30 minutes of moderate exercise most days of the week.

3. Practice Mindful Eating

Eating too quickly can cause you to swallow excess air, which contributes to bloating. By slowing down and chewing your food thoroughly, you allow your digestive system to work more effectively.

Tips for mindful eating:

• Take smaller bites: Avoid overloading your fork or spoon.
• Chew thoroughly: Aim to chew each bite at least 20 times before swallowing.
• Pause between bites: Put down your utensils and take a moment to enjoy your food.

Mindful eating not only reduces bloating but also prevents overeating, which can leave you feeling stuffed and uncomfortable.

4. Stay Hydrated—The Right Way

Drinking water is essential for overall health, but how and when you drink it matters when it comes to bloating. Sipping water during and after meals can help break down food and support digestion.

For optimal hydration:

• Drink in small sips: Avoid large gulps, which can introduce excess air.
• Stay hydrated throughout the day: Consistent hydration supports regular digestion.
• Infuse water with digestive boosters: Add lemon, cucumber, or mint for added benefits.

Be cautious not to drink too much water at once, as it can dilute stomach acids needed for proper digestion.

5. Introduce Probiotics Into Your Diet

Probiotics are live beneficial bacteria that support a balanced gut microbiome. They can improve digestion, reduce gas, and minimize bloating by breaking down food more efficiently.

Probiotic-rich foods to try:

• Yogurt: Look for varieties with active cultures.
• Kefir: A fermented milk drink rich in probiotics.
• Fermented vegetables: Sauerkraut and kimchi are excellent options.

If food alone doesn’t provide enough probiotics, consider a high-quality supplement. Look for strains like Lactobacillus and Bifidobacterium, which are known to support digestive health.

6. Avoid Common Bloating Triggers

Certain foods and drinks are notorious for causing bloating. Identifying and avoiding these triggers can make a significant difference.

Common culprits include:

• Carbonated beverages: These introduce excess gas into your digestive system.
• High-fat meals: They can slow digestion and cause discomfort.
• Artificial sweeteners: Ingredients like sorbitol and xylitol can ferment in the gut, producing gas.

If you suspect specific foods like dairy or gluten may be causing bloating, keep a food diary to track your symptoms and discuss them with your healthcare provider.

7. Manage Stress and Relax Your Gut

Stress has a direct impact on digestion and can lead to bloating, gas, and other gastrointestinal symptoms. When you’re stressed, your body slows down digestion as part of its “fight or flight” response.

Ways to manage stress:

• Practice deep breathing: Inhale deeply through your nose and exhale slowly to calm your nervous system.
• Try meditation or mindfulness: These techniques can reduce tension and promote better digestion.
• Engage in gentle stretching: Certain poses, like child’s pose or seated twists, can soothe your abdomen and aid digestion.

Managing stress not only reduces bloating but also supports overall gut health.

While occasional bloating is normal, chronic or severe bloating may require a closer look at your diet and lifestyle habits. By incorporating gut-friendly foods, staying active, eating mindfully, and avoiding common triggers, you can take significant steps toward a flatter, more comfortable stomach.

Remember, your gut health is central to your overall well-being. Small, intentional changes can help you feel lighter, healthier, and more at ease in your body. For persistent bloating, consult a healthcare professional to rule out underlying issues such as food intolerances or gastrointestinal conditions.