Drink up. Boosting your water intake can work wonders. Water flushes waste out of your system and helps get things moving if you’re constipated
Eat more fiber. Fiber prevents constipation by adding bulk, which helps everything move through the intestines more quickly. Women need at least 25 grams of fiber daily, yet most of us get barely half that amount.
Cut back on gassy foods. Beans and cruciferous vegetables like broccoli, cauliflower, and cabbage contain sugars that are difficult for some people to digest. But you don’t have to give them up entirely.
Get moving. Even a quick ten-minute walk can relieve bloating. Exercise helps gas to pass through the digestive tract more quickly, so you feel better faster.
Don’t bite off more than you can chew. One big cause of bloating is swallowing too much air when you eat. Force yourself to take more time for meals, skip carbonated drinks, and eat smaller amounts of food at each sitting.
Consider going natural. Although there’s no definitive study on the effectiveness of natural products for relieving bloating, some remedies may be worth a shot. Peppermint capsules, available at health-food stores and pharmacies, may relieve bloating by relaxing digestive muscles.
Do dairy wisely. If milk, yogurt, and other dairy products give you gas, start with small servings and slowly up your intake over time, just as you would with other hard-to-digest foods.