The Tamesis
It’s time to take the phrase “trust your gut” more seriously. Recent research suggests that gut health may be one of the keys to longevity, so listening to your body is now an important health practice. When we think of intestinal disorders, one symptom that often comes to mind is bloating.
This can be caused by a variety of things, from an unhealthy ratio of microbiota (microorganisms like bacteria) in the large intestine to functional gastrointestinal disease and small intestinal bacterial overgrowth (SIBO), says Gena Hamshaw, outpatient clinical nutrition coordinator at Mount Sinai Kidney Center in New York City. So, to help fight bloating and keep your gut healthy, here are five little habits you can adopt (Exceed Another serving of probiotic yogurt).
Eat a fiber-rich diet
To support your gut microbiome, “one of the best things you can do is eat a diet that contains fiber,” Hamshaw says, noting that it’s food for the good bacteria that live in our colon. “They use fiber as fuel,” she added.
There are two types of fiber to be aware of: soluble fiber and insoluble fiber. “They’re both important. To keep digestion regular, you need both, but soluble fiber tends to be more helpful for people with irritable bowel syndrome and people who are very prone to bloating,” Hamshaw says, noting that some sources of soluble fiber are oats, barley, Brussels sprouts, oranges, black beans and sweet potatoes.
According to the 2020-2025 Dietary Guidelines for Americans, everyone over the age of 2 should consume 14 grams (g) of fiber for every 1,000 calories consumed. Hamshaw also warns that too much fiber can also cause digestive issues, so it’s important to find the optimal fiber content.
After dinner, go for a walk
A 2021 study found that walking for 10 to 15 minutes after a meal was “associated with significant improvements in gastrointestinal symptoms, including bloating.” “Basically, it just helps keep things moving,” Hamshaw said. He explained that exercise helps gently stimulate peristalsis, “which are just muscle contractions in the intestines that help you pass gas.”
Practice chewing slowly
As simple as it sounds, yes, chewing more is good for digestion because it’s actually the first step in the process. When we chew, we physically break down food, and our saliva contains digestive enzymes; this aids digestion and nutrient absorption, according to a 2025 study.
“It’s like you’re softening and breaking down the food a little bit before it goes into the rest of the digestive process,” Hamshaw says. “This may be beneficial for people with many digestive issues.”
Plus, chewing for longer periods of time can help you slow down and be more attentive so you don’t overeat, which can also cause discomfort.
Choose cooked vegetables over raw vegetables
“Raw vegetables tend to be harder to digest,” Hamshaw says, adding, “For people who tend to feel bloated, gassy, and prone to cramps, sometimes they find that cooked vegetables are actually much better than raw vegetables.”
Strive for consistency
“Anecdotally, I can say that when people adopt a certain regular eating pattern, it tends to help,” Hamshaw said, adding that this consistency can help regulate digestive function and make you feel better. this mayo clinic I agree too. “Some people with severe bloating or digestive issues feel better when they eat moderate amounts of food more frequently throughout the day rather than having large meals, which can be a lot for their digestive system to handle at once,” adds Hamshaw, noting that it’s ultimately up to each individual.
