1. Position and Chewing
The longer you chew means the less you eat. You should always sit down when you're eating, don't fool yourself with standing while eating can make the food you eat go down your stomach that fast, you need to chew your food properly and break the food into smaller pieces so that your digestive system can break them fast so you won't feel bloated or heavy at all.
2. Stay Away as Possible from Carbonated Drinks and Juices
Sweetened fruit juices, sweetened mineral water, and carbonated drinks are abundant in calories which can bloat your stomach in just a few minutes of eating. That is why if you're thirsty you should drink normal temperature water. Not cold ones.
3. Avoid Artificial Sweeteners
Those Artificial Sweeteners includes lactitol, sorbitol, and mannitol which are if digested, the intestines in the stomach, wherein a lot of bacteria can feed on those that we've stated awhile ago. That is why the intestines create additional emissions that makes the digestion more difficult for your stomach. Instead of Artificial sweeteners, use small amounts of brown sugar.
4. Be Careful with Resistant Starch
Starch is easy to digest, yes, however there is a starch that is resistant to the food digestive enzymes. The resistant starch will be failed to be absorbed in the small intestine so the underdone starch will pass in the colon, the intestines will then feel bloated, which makes you bloated. The resistant starch is found normally within bananas, rice, beans, potatoes, and mushrooms.
5. Drink/Eat Probiotic Drinks/Foods
Yogurt has good bacteria which helps in the digestion of the food. Yogurt can also lower down the amount of air in the intestines.
6. Limit Your Salt Consumption
Reducing the salt that you consume everyday can significantly reduce the bloating in your stomach. Salt binds with water which can result and cause bloating in your stomach. So limit yourself with eating salty snacks, chips, and even spicy foods/snacks.