Bloating can feel uncomfortable and frustrating, but small daily changes like drinking more water and walking after meals can make a difference

Ever feel like your stomach has suddenly ballooned by the end of the day, even when you’ve eaten sensibly? That puffy, tight feeling, called bloating, is something many deal with regularly. While it’s rarely serious, it can certainly mess with your comfort and confidence. However, you don’t need extreme diets or fancy supplements to tackle it. Just a few smart, natural lifestyle adjustments can ease the bloat and support healthier digestion every day.

 
Bloating can be triggered by several things: excess gas, fluid retention, or eating habits that don’t suit your digestive system. “Most people don’t realise that even small things like rushed meals or fizzy drinks can upset gut function,” says Dr. Manjari Chandra, Consultant, Clinical and Functional Nutrition, Max Hospital, Gurugram. “The solution often lies in gentle daily changes rather than drastic detoxes. These changes not only ease symptoms but also improve your gut health”

 
Preventing bloating doesn’t require giving up your favourite foods or living on green juice. It’s about creating supportive habits that align with how your digestive system naturally works. “The digestive system thrives on rhythm and balance. From staying hydrated to spacing meals regularly, small practices make a big difference.”

 
Dr. Chandra shares 8 easy lifestyle adjustments to prevent bloating:

 
Drink plenty of water: Staying hydrated helps flush out excess sodium and prevents water retention. Aim for 6–8 glasses a day. “Water is essential for digestion,” says Dr. Chandra. “Without enough of it, the gut slows down.”

 
Eat mindfully: Chewing slowly and not talking while eating reduces swallowed air. Don’t rush, digestion starts in the mouth.

 
Stick to regular meal times: Eating at odd hours confuses your digestive rhythm. “Our gut likes consistency,” notes Dr. Chandra. Try eating meals at similar times daily.

 
Get fibre smart: Gradually increase fibre with fruits, vegetables, and whole grains, and always pair it with water. Too much fibre too fast can backfire.

Move a little after meals: A short walk after eating helps gas move through your system. “Even 10 minutes of gentle movement can ease post-meal heaviness,” says Dr. Chandra.

 
Say no to fizzy drinks: Carbonated drinks can trap gas in your stomach. Choose still water or herbal teas instead.

 
Cut back on salty snacks: Processed foods loaded with sodium cause your body to hold onto water. Choose fresh, minimally processed meals when possible.

 
Learn your triggers: Keep a food journal to notice patterns. Some people are sensitive to dairy, gluten, or sweeteners. Identifying and avoiding your personal triggers is key.

 Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.