AIIMS-trained Dr Saurabh Sethi shares seven simple, science-backed ways to beat bloating — from slow eating and portion control to gradual fibre increase and stress management.
What Causes Bloating and Why It Happens
Bloating is a common, uncomfortable digestive complaint that often stems as much from everyday habits as from food choices. In a short Instagram video, AIIMS-trained gastroenterologist Dr Saurabh Sethi lays out seven simple, practical steps anyone can use to reduce gas, ease abdominal distension and improve gut comfort. These are straightforward lifestyle fixes rather than medical procedures — and they focus on prevention and sustainable habit change.
- Eat slowly and chew well. Eating too fast makes you swallow air and overloads digestion. Dr Sethi advises putting your fork down between bites and chewing thoroughly to reduce trapped air and improve digestion.
- Cut back on fizzy drinks. Sodas, sparkling water and beer introduce carbon dioxide into the gut that can cause bloating. Plain water or herbal teas are better choices for sensitive tums.
- Avoid certain artificial sweeteners. Sugar alcohols such as sorbitol, xylitol and maltitol ferment in the colon and often trigger gas and cramps — read labels and limit products with these sweeteners.
- Increase fibre gradually. Fibre benefits the gut, but adding too much too fast causes excess fermentation and gas. Raise fibre intake slowly and pair it with two to three litres of water daily to help passage and reduce bloating.
- Take a short post-meal walk. Even a 10-minute gentle walk after eating speeds gastric transit and helps gas move through the intestines more smoothly. This tiny routine can cut post-meal bloating significantly.
- Watch portion sizes. Oversized meals stretch the stomach and slow gastric emptying. Smaller, balanced meals spaced through the day protect digestion and reduce the chance of feeling bloated.
Manage stress for gut health. Stress tightens the gut and amplifies bloating. Simple practices — deep breathing, short mindfulness breaks or brief meditation — can calm the gut-brain axis and ease symptoms. - Manage stress for gut health. Stress tightens the gut and amplifies bloating. Simple practices — deep breathing, short mindfulness breaks or brief meditation — can calm the gut-brain axis and ease symptoms.
