-
Eat without distractions (no phones or TV).
-
Chew slowly and thoroughly.
-
Pay attention to hunger and fullness signals.
-
Avoid talking while chewing to reduce swallowed air.
The Importance of Stress Management
Stress negatively affects digestion and may worsen bloating. Consider:
-
Deep breathing exercises
-
Meditation
-
Yoga
-
Regular sleep and relaxation time
These methods can improve overall gut health and reduce discomfort.
Identifying and Avoiding Trigger Foods
Use a food diary to track meals and symptoms. Common triggers include:
-
Dairy (lactose intolerance)
-
Gluten (in sensitive individuals)
-
Artificial sweeteners (like sorbitol and xylitol)
Eliminate suspected triggers gradually, and reintroduce them one at a time to pinpoint the cause.
When to Seek Professional Advice
If bloating is frequent or severe, or is accompanied by:
-
Abdominal pain
-
Unexplained weight loss
-
Changes in bowel habits
…you should consult a healthcare provider to rule out underlying conditions.
