Here’s exactly how I solved my bloating. First, I treated constipation — since slow transit can trap gas — by adding digestion-friendly fruits like kiwi, mango, and pineapple. These contain natural enzymes (actinidin, bromelain) that can help break down food. I also used fiber boosters like psyllium husk and chia seeds to improve stool frequency and consistency. Next, I tried the low FODMAP diet. FODMAPs are fermentable carbs that can pull water into the gut and produce excess gas. The process has 3 phases: elimination (removing high-FODMAP foods for ~4–6 weeks), reintroduction (adding foods back one at a time to find triggers), and personalization (keeping only the ones that cause symptoms). You can refer to Monash University’s up-to-date FODMAP food list through their website or app. Then, I cut out lactose, replacing regular milk and yogurt with lactose-free options, hard cheeses, and plant-based alternatives like almond, oat, or soy milk. I also used lactase enzyme tablets (Lactaid) when eating dairy out. After that, I trialed a gluten-free diet. It’s harder and more expensive, but worth trying if other approaches fail. Gluten-free bread, pasta, and snacks are now widely available at supermarkets and health food stores. Finally, I supplemented with a Bifidobacterium-based probiotic. While not everyone needs probiotics, certain strains (like Bifidobacterium infantis 35624) have shown benefit in bloating and constipation-predominant IBS. If your bloating persists, it’s important to work with a registered dietitian and see a gastroenterologist to rule out serious causes like celiac disease, inflammatory bowel disease, or small intestinal bacterial overgrowth (SIBO) #ibs #constipation #bloating #healthtips #glutenfree