6 daily habits that help relieve gas and bloating without any medication or diet

Most digestive issues stem from poor habits like irregular meals, poor sleep, excessive screen time and not taking nutrition-rich meals. (Picture Credit: Pexels)

• Six daily habits can improve digestion without strict diets or medication
• Eat meals at fixed times, avoid screens, and sleep early for better gut health
• Add fibre, follow a morning bowel routine, and stay active to support digestion

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For those who suffer from digestive health issues, popping pills and dietary restrictions become a part of daily life. However, there are ways by which you can course-correct. These include making changes to your lifestyle.

Gastroenterologist Dr Pal Manickam took to his Instagram account and shared six daily habits that can improve your digestive health without a strict diet or medication. “Most digestive issues today come from daily habits like irregular meals, poor sleep, screen time while eating, low fibre, and rushed routines. Fix the routine, and the gut starts healing,” he said.

6 daily habits to improve digestion

Eat meals at fixed timings

This aligns your body’s internal clock with the release of digestive enzymes, reducing issues like bloating, acidity, and constipation. Dr. Pal said, “Irregular eating confuses digestion and increases gas.” Thus, fixing your meal time acts as an effective preventive measure.

Eat without screens

According to Dr Pal, “Phones and TV distract the brain, and poor brain focus leads to poor gut signals and the consequence is bloating.” Eating mindfully helps prevent overeating and indigestion. Additionally, when you focus on the food on your plate, it increases satisfaction and reduces stress caused by gadgets.

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Sleep early

For a healthy body, it is important to prioritise rest and sleep early. Dr Pal noted, “Late nights disrupt the gut-brain axis. Poor sleep can lead to poor digestion and acid reflux.” Making space of 2–3 hours between dinner and bedtime allows your body to digest food and absorb nutrients properly.

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A post shared by Dr. Pal Manickam (@dr.pal.manickam)

Add fibre from vegetables and pulses

Fibre from legumes, whole grains, vegetables, fruits, and seeds feeds the good gut bacteria. According to Dr Pal, “Good bacteria reduce gas and inflammation.” Additionally, adding fibre to diet improves bowel movement and overall gut health.

Follow a morning bowel routine

Dr Pal said, “Ignoring the urge to defecate can lead to gas and bloating. Consistency matters more than frequency.” Colon is most active in the morning, making it a good time to get rid of waste and prevent bloating, cramps, and other digestive issues.

Move your body during the day

Movement is essential not just for your digestive health, but also for your overall well-being. Dr Pal noted, “Walking, exercise, or sports improve gut movement.” Thus, incorporating these into your daily routine is highly beneficial.

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FAQs on tips to reduce gas and bloating:

Q1: What causes gas and bloating?

Gas and bloating are commonly caused by swallowing air, slow digestion, food intolerances (like lactose), high-fiber or gas-producing foods, carbonated drinks, and gut bacteria fermenting certain carbs.

Q2: Which foods are most likely to cause gas?

Common culprits include beans, lentils, cabbage, broccoli, onions, garlic, dairy (for lactose-intolerant people), artificial sweeteners, and fizzy drinks.

Q3: How can I prevent bloating after meals?

Eat slowly, avoid overeating, chew food well, and don’t lie down immediately after eating. Smaller, more frequent meals can also help.

Q4: Does drinking water help with bloating?

Yes. Staying hydrated helps digestion and prevents constipation, which can worsen bloating. Warm water or herbal teas can be especially soothing.

Q5: Are there foods that reduce gas?

Yes—ginger, peppermint, yogurt with probiotics, bananas, rice, oats, and cucumbers are generally gentle on the digestive system.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.