8 tips to help reduce gas and bloating 

yogurt parfait with fruit

While bloating happens to all of us and can be completely normal, it’s also super annoying. You eat your favorite meal and the next few hours – your stomach starts to balloon.

It can be a little uncomfortable and might even have you ditching jeans for an elastic waistband (it’s call bloating chic). There’s a myriad of factors that cause bloating and gassiness, but there’s also some shifts to your diet and lifestyle that can help tame your gas and belly bloat.  

Here’s 8 we recommend trying: 

1. Chew your food 

It may sound silly, but a common reason for belly bloat is that most people don’t chew their food well enough.

Your mouth is the first step in your digestive system and if you’re not chewing all your food, you’re skipping out on important enzymes in your saliva that help break down your food. Plus, if your food isn’t chewed thoroughly, your stomach and intestines need to work overtime to break that food down.  

Pro tip: to keep yourself from putting in more food before the last bite is fully chewed, try setting your fork down on the table between bites. 

2. Try smaller portions 

Ever notice you’re extra gassy or bloated after a big meal? Too much food in one sitting can be hard for your digestive tract to handle at once. And it’s possible your stomach is being stretched, causing a pool of gases and solids in your gut.

To help prevent bloat, try eating smaller portions more frequently throughout the day. 

3. Limit distractions 

Nowadays, people are often never just eating a meal. You’re also scrolling through TikTok, checking emails or watching your favorite Netflix show. While multitasking might seem like a good thing – being distracted while eating can also be part of the problem to your belly bloat. 

You might be scarfing your food down too fast or eating too much, which can cause poor digestion.

What’s more, eating too fast can cause you to swallow air along with your food, contributing to discomfort after eating. 

4. Avoid swallowing too much air 

It may seem odd, but it’s possible to swallow too much air, and when you do, it can lead to gassiness and bloat.

To avoid taking in too much air, try cutting back on drinking too many carbonated beverages, such as sparkling water and soda. Chewing gum is another sneaky cause of excess gas and bloating, as you’re swallowing air as you chew.  

5. Think about what you eat 

This probably isn’t a surprise, but what you eat plays a major role in developing gas and bloating.

If you’re struggling with persistent gas, pay attention to what you’re eating. Foods that typically lead to gas vary between each person, but it often includes foods high in fat, salt, sugar or fried foods.

These can promote the production and retention of gas and water in your bowels making you feel gassier and more bloated. 

6. Check your fiber intake 

There’s no denying that fiber is essential to health. Fiber helps you stay regular, supports a healthy weight and even heart health.

But a common mistake is trying to increase fiber too quickly, which leads to gas and digestive symptoms. If you haven’t been reaching your fiber goals, and you’re just starting to add fiber-rich foods to your meals, try shifting your diet slowly.  

Foods like beans, broccoli, cabbage, or brussels sprouts are common culprits here, and while they offer many nutritional benefits, try eating them in smaller portions. Your body may be able to handle smaller amounts.   

7. Break a sweat 

It’s no surprise regular exercise benefits your health, but what’s interesting is that it can also help lessen bloating by helping to get rid of gas from your bowels. Moving your body can help stretch your abdominal muscles and improve movement throughout your intestines.

And it doesn’t matter what type of movement you do – walking, yoga or even a dance class can help.  

8. Add a probiotic 

Probiotics are live microorganisms that provide benefits to your health. They’re naturally found in some fermented foods, like yogurt, kefir, kimchi, tempeh and sauerkraut or can be taken as a supplement.

Probiotics help promote a healthy microbiome with good bacteria and may aid digestive symptoms like bloating.  

What other supplements support a healthy gut? Read 7 supplements for gut health. 

About Gabby     

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.      

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.       

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.        

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.     


  1. Bloating. nhs.uk. 
  2. Eating, diet, & nutrition for gas in the digestive tract | niddk. National Institute of Diabetes and Digestive and Kidney Diseases. 
  3. Malagelada JR, Accarino A, Azpiroz F. Bloating and Abdominal Distension: Old Misconceptions and Current Knowledge. Am J Gastroenterol. 2017;112(8):1221-1231. doi:10.1038/ajg.2017.129 

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