If you suffer from bloating the first thing you should do is try to identify any irritable foods that may be causing the problem. The best way to do this is by a process of elimination. It is most likely that the offending food is one that you eat regularly, so write a list of these foods down, and one by one leave them out of your diet for two weeks. The whole process might take up to a few months, but if at a certain stage you do not feel bloated, reintroduce that particular food. If you start suffering again you can be confident that particular food caused the bloating. Then you must cut down or remove it from your diet.

You should also consider eating to promote wholesome bacteria in your gut, so aiding digestion. These foods include yoghurt, garlic and onions. Also, eating plenty of fiber, found in whole-meal bread, cereal, and brown rice can greatly aid the digestive process.

Prefer to eat 5-6 times a day and small in quantity. Eat each meal slowly, chewing each mouthful at least ten times. Also try to allocate sufficient time to eat your meal in this way, so that you may relax.

Eat a healthy diet eliminating fast and junk food. Eat fresh vegetables and fruits more. Avoid tea or coffee, instead drink herbal green tea which aids in digestion. The process will have started if you have eliminated irritable foods as described above. If you drink a lot of alcohol, cut down. Also, make sure you get plenty of Vitamin C and Vitamin A into your diet, as they are thought to strengthen the mucous membrane. Zinc, which can be found in meat and eggs helps to build tissue. Exercise a little or go for a mild walk after eating your meals.

These dietary changes and some exercise can do wonders for you. If you still have some problem, then it’s the time to see a doctor.