Five steps to help relieve gluten bloating:

1.     Eliminate Gluten from Your Diet: The most important step is to avoid gluten completely. Identify gluten-containing foods and ingredients in your diet and replace them with gluten-free alternatives. Stick to naturally gluten-free foods like fruits, vegetables, lean meats, fish, eggs, legumes, nuts, and gluten-free grains (e.g., rice, quinoa).

2.     Stay Hydrated: Drink plenty of water throughout the day. Proper hydration can aid digestion and help alleviate bloating. Avoid excessive consumption of carbonated beverages, as they can contribute to gas and bloating in some individuals.

3.     Consume Probiotics: Probiotics are beneficial bacteria that can support a healthy gut. Consider adding probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, or take probiotic supplements (ensure they are gluten-free). Probiotics can help improve digestion and reduce bloating for some people.

4.     Chew Food Thoroughly and Eat Mindfully: Chew your food slowly and thoroughly to aid digestion. Eating too quickly can lead to swallowing air, which can contribute to bloating. Be mindful of your eating habits and try to eat in a relaxed environment to promote better digestion.