To stop bloating, you can adopt several effective strategies involving diet, lifestyle, and remedies:

Dietary and Eating Habits

• Eat smaller, more frequent meals instead of large meals to keep digestion moving smoothly and avoid overloading your stomach

• Chew food thoroughly and eat slowly to reduce swallowed air, which can cause gas and bloating. Avoid eating quickly, drinking through straws, or chewing gum

• Limit salty and fatty foods as they are harder to digest and can cause water retention and gas buildup

• Introduce fiber gradually and stay hydrated to help digestion. Prefer insoluble fiber (vegetables, wheat bran) over soluble fiber (beans, nuts, fruits) if you are prone to gas

• Avoid or limit foods that trigger bloating , such as certain fruits, vegetables, grains, sweeteners, and carbonated drinks. Keeping a food diary can help identify personal triggers

• Check for lactose intolerance if dairy causes bloating; consider lactose-free alternatives or fermented dairy like yogurt

Lifestyle Changes

• Exercise regularly , including light activity like walking after meals, to stimulate digestion and reduce trapped gas

• Practice mindful eating by focusing on your meal without distractions, chewing thoroughly (about 30 times per bite), eating sitting down, and making meals last at least 20 minutes

Natural and Over-the-Counter Remedies

• Try herbal teas such as peppermint, ginger, or chamomile, which have anti-bloating properties and relax stomach muscles

• Use heat therapy like a warm compress or heating pad on the abdomen to relax muscles and relieve discomfort

• Consider over-the-counter medications like simethicone (Gas-X) or antacids (Tums, Pepto-Bismol) for quick relief from gas or acid-related bloating

• Try probiotics to improve gut bacteria balance, which may reduce bloating especially in people with IBS

By combining these approaches—adjusting diet, improving eating habits, staying active, and using natural or OTC remedies—you can effectively reduce and prevent bloating