5 Habits to Reduce Bloating and Improve Gut Health

Gena Hamshaw, MS, RDN, CDN, who serves as the outpatient clinical nutrition coordinator at Mount Sinai Kidney Center in New York City, suggests five strategies to alleviate bloating and enhance gut health. A diet high in fiber, particularly soluble fiber found in oats, barley, Brussels sprouts, oranges, black beans, and sweet potatoes, promotes beneficial gut bacteria. According to the Dietary Guidelines for Americans 2020-2025, individuals over the age of 2 should aim for 14 grams of fiber per 1,000 calories. A brief walk of 10-15 minutes after meals, as highlighted in a 2021 study, can alleviate gastrointestinal symptoms by encouraging peristalsis. Additionally, a 2025 study indicates that chewing food slowly improves digestion through mechanical breakdown and salivary enzymes. For those susceptible to bloating, cooked vegetables are more digestible than their raw counterparts. Maintaining regular meal patterns with moderate portions can support digestive health, and ongoing symptoms should prompt a visit to a healthcare professional.