Do you ever feel like your stomach is swollen and uncomfortable after a big meal? That’s bloating. It happens when the muscles in your digestive system don’t work properly, causing discomfort and pressure. Sometimes, this can make your stomach look bigger than it actually is. In extreme cases, bloating can become severe and complicated.

Bloating can be caused by serious medical conditions, but most of the time, it’s the result of a bad diet and certain foods that your body has trouble digesting. If you often experience bloating, here are 9 proven ways to reduce or eliminate it:

1. Eat Smaller Meals

If you’re prone to bloating, eating smaller meals throughout the day can help. Some people have a sensitivity to large meals, which can lead to more discomfort and bloating. By eating smaller portions, you can avoid overloading your stomach and minimize bloating.

2. Avoid Foods You’re Intolerant To

Food allergies and intolerances are common causes of bloating. If you know that certain foods don’t agree with you, it’s best to avoid them. Some of the most common allergens include lactose, wheat, fructose, gluten, and eggs. Cutting these foods out of your diet can help reduce bloating.

3. Watch Your Gas Intake

Believe it or not, swallowing gas and air can contribute to bloating. Carbonated beverages are a major source of gas, as they contain dissolved gases. So be mindful of how many fizzy drinks you consume. Swallowed air can also lead to bloating, so try to avoid actions like chewing gum or drinking through a straw.

4. Limit Gas-Producing Foods

Certain foods are known to contribute to gas production in the digestive system, leading to bloating. If you notice that certain foods consistently make you feel bloated, try avoiding them. Additionally, consuming fatty foods can slow down your digestion process, making bloating more likely.

5. Consider a Low FODMAP Diet

Research has shown that following a low FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) diet can greatly reduce bloating in people with Irritable Bowel Syndrome (IBS). This common digestive disorder affects about 16% of the population. Foods high in FODMAPs include wheat, onions, garlic, broccoli, cabbage, cauliflower, artichokes, beans, apples, pears, and watermelon.

6. Be Wary of Sugar Alcohols

Sugar alcohols, found in many sugar-free products, can cause digestive issues and bloating when consumed in large amounts. Pay attention to your intake of sugar-free chewing gums and other foods that contain sugar alcohols.

7. Try Digestive Enzyme Supplements

Over-the-counter digestive enzyme supplements can be helpful in reducing bloating and other digestive problems. These supplements aid in breaking down certain food components, making digestion easier on your stomach.

8. Address Constipation Promptly

Constipation can worsen bloating symptoms, so it’s important to seek medical attention if you experience it. Increasing your intake of magnesium and engaging in physical activity can be effective in relieving constipation and reducing bloating.

9. Harness the Power of Probiotics

Clinical trials have shown that certain probiotic supplements can be beneficial for reducing gas production and bloating in people with digestive issues. Consider incorporating probiotics into your routine to support a healthy gut.

By implementing these 9 strategies, you can take control of your bloating and find relief. Remember, everyone’s experience is unique, so it may take some trial and error to find the strategies that work best for you.