3. Switch to a smaller plate
“When you’re eating a large volume of food, your body has to work really hard to digest it,” says Crumble Smith, which can make you feel uncomfortably full and bloated. Instead, try eating smaller meals more frequently throughout the day.
4. Tame your sweet tooth
There are a few reasons why cutting back on sweet-tasting things might help. First, in some people fructose and lactose (two different types of sugar) trigger bloating and other digestive woes. Sugar can also spark inflammation and throw the balance of bacteria in your gut out of whack. Meanwhile, “sugar alcohols like xylitol, sorbitol and mannitol are often used as sugar substitutes in ‘sugar-free’ or ‘low-sugar’ foods,” says Crumble Smith. “These can cause bloating, especially when consumed in large amounts, because they’re not fully absorbed by the body and are fermented by bacteria in the gut.” To satisfy an immediate sugar craving, reach for fruit (which also has gut-healthy fiber).