Bloating is one of those annoyances that can ruin a good day, and it is surprisingly common even among healthy people. It often comes from trapped gas in the gut, but it can also show up alongside constipation or food intolerance. Gastroenterologist Dr. Saurabh Sethi, who has a large following on Instagram, recently shared a set of practical habits that can ease the uncomfortable pressure. Most of them cost nothing and can be done at home.
One of the easiest changes is slowing down at meals. Eating too fast makes it easy to swallow extra air, which can build up and leave you feeling uncomfortably full. Dr. Sethi suggests chewing thoroughly and putting your fork down between bites so your body can keep pace with what you are eating. It sounds simple, but it can make a noticeable difference, especially during rushed lunches.
What you drink matters just as much as what you eat. Carbonated drinks, including sparkling water and beer, release gas that can get trapped in the digestive tract and make bloating worse. Swapping them for still water or herbal tea can feel like a small move, yet it often brings quick relief. If you are used to fizzy drinks every day, try cutting back for a week and see what changes.
Another common trigger is artificial sweeteners, especially sugar alcohols like sorbitol, xylitol, and maltitol. These can be hard to digest, and in the colon they may ferment and create more gas along with cramps. If you lean on sugar free candy, diet drinks, or light products, consider taking a break and tracking how your stomach feels. Many people are surprised by how much these ingredients affect them.
Fiber can help, but timing and pacing are everything. Whole grains, fruit, vegetables, legumes, and nuts support digestion, yet a sudden jump in fiber can backfire and increase bloating. Dr. Sethi advises increasing fiber gradually and pairing it with plenty of water, roughly two to three liters a day for many adults. Gentle movement also helps, and even a short ten minute walk after meals can encourage digestion and help gas move through more comfortably.
Portion size and stress can also play sneaky roles. Large meals stretch the stomach and can slow emptying, so smaller balanced meals spaced through the day may feel easier to handle. Stress can tighten the gut and disrupt normal digestion, which is why techniques like deep breathing, meditation, or short breaks can matter more than people expect. And if bloating sticks around for more than three weeks, it is worth checking in with a doctor to rule out something more serious.
Have you found a bloating fix that actually works for you, or a habit that made things worse, and what would you tell someone trying to feel better fast in the comments?
