It’s time to take the phrase “Trust your gut” a little more seriously. Recent research suggests gut health might be one of the keys to longevity, so listening to your body is now an important wellness practice. One symptom that often comes to mind when we think of an out-of-tune gut is bloating.
This can be caused by a range of things, from an unhealthy ratio of microbiota (microorganisms like bacteria) in your large intestine to functional GI disorders and small intestinal bacterial overgrowth (SIBO), says Gena Hamshaw, MS, RDN, CDN, outpatient clinical nutrition coordinator at the Mount Sinai Kidney Center in New York City. So, to help combat bloating and keep your gut health on track, here are five small habits you can implement (beyond another serving of probiotic yogurt).
To support your gut microbiota, “one of the best things you can do is eat a diet with fiber,” Hamshaw says, noting that it’s the food for the good bacteria that live in our colon. “They use fiber as their sort of fuel,” she adds.
There are two types of fiber to be aware of: soluble and insoluble. “They’re both important. You need both of them in order to have digestive regularity, but soluble fiber tends to be a little more helpful for people with irritable bowel syndrome, also 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 Dietary Guidelines for Americans 2020-2025, everyone above age 2 should get 14 grams (g) of fiber for every 1,000 calories consumed. Hamshaw also cautions that too much fiber can cause digestive issues, as well, so it’s important to find the sweet spot.
A 2021 study found that a 10 to 15-minute walk after a meal was “associated with significant improvements in the GI tract symptoms,” including bloating. “Basically, it can just help to keep things moving,” Hamshaw says, explaining that movement helps gently stimulate peristalsis, “which is just muscle contractions of the gut that can help you pass gas.”
As simple as it sounds, yes, chewing more can be beneficial for your digestion, as it’s actually step one in the process. When we chew, we physically break down the food, and our saliva contains digestive enzymes; together, 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 enters the rest of the digestive process,” Hamshaw says. “And that can be beneficial for people who have a number of digestive problems.”
Plus, chewing for longer can help you slow down and be more mindful, so you don’t overeat, which can also cause discomfort.
“Raw vegetables tend to be harder to digest,” Hamshaw says, adding, “For people who tend to be really bloated, who have a lot of gas, who are prone to cramping, sometimes they find that they actually do a lot better with cooked vegetables than with raw.”
“Anecdotally, I can say that it tends to be helpful for people when they’re on some kind of regular meal pattern,” Hamshaw says, adding that kind of consistency can be good for regulating your digestive function and feeling better. The Mayo Clinic agrees, too. “Some people with a lot of bloating or digestive trouble feel better when they have moderate portions more frequently throughout the day instead of really big meals, because the really big meals can be a lot for their digestive systems to take on at one time,” Hamshaw adds, noting that it’s ultimately dependent on each person.
Hamshaw emphasizes that if you’re experiencing persistent bloating, diarrhea, or other concerning GI symptoms, it’s important to see a medical provider to understand the root cause(s) of the issue and receive specialized care.
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