Drinking plenty of water can help prevent constipation and promote regular bowel movements. Aim for at least 8 glasses of water per day.
Chewing your food thoroughly and eating slowly can reduce the amount of air you swallow, which can contribute to bloating.
Probiotic supplements or foods like yogurt with live cultures may help improve gut health and reduce bloating by promoting a balanced gut microbiome.
Over-the-counter gas-relief products containing simethicone may help break down gas bubbles in your digestive tract and provide relief from bloating.
Herbal teas such as peppermint, ginger, fennel, and chamomile are known for their digestive benefits and can help alleviate bloating.
Regular physical activity can help stimulate digestion and reduce bloating. Try going for a walk or engaging in gentle yoga after meals.
Practice stress-reduction techniques such as deep breathing, meditation, or mindfulness to help alleviate symptoms.