If you’re tired of dealing with a puffy, uncomfortable stomach, building daily habits to prevent bloating can help you feel lighter and more at ease. After 40, digestion naturally slows, hormones change, and lifestyle factors start to matter more — but small, consistent tweaks can make a huge difference. Here are the most effective daily habits to prevent bloating, plus a checklist to make them part of your routine.

 

1. Start Your Day with Water

Hydration is one of the simplest daily habits to prevent bloating. Drinking a glass of water first thing helps wake up your gut and prevent constipation — a major bloating trigger.

2. Eat at a Relaxed Pace

Eating too quickly can cause you to swallow excess air, leading to gas and discomfort. Chewing thoroughly is a habit that supports digestion and reduces bloating.

3. Balance Your Fibre Intake

Too much fibre at once can cause gas. Spread your fibre intake throughout the day and include both soluble and insoluble sources for a happy gut.

4. Keep Trigger Foods Earlier in the Day

If beans, dairy, or cruciferous veggies bloat you, have them at lunch so your body has more time to digest before bedtime.

5. Stay Consistently Active

Movement is one of the most reliable daily habits to prevent bloating. Short walks after meals and gentle stretching keep digestion moving.

6. Watch the Bubbles

Limit carbonated drinks, which can trap extra gas in your system and lead to evening discomfort.

7. Practise Good Posture

Slouching compresses your abdominal area, slowing digestion. Sitting and standing tall supports better gut function.

8. Manage Stress Every Day

Stress impacts the gut-brain connection. Daily stress-reduction practices like deep breathing or meditation can help prevent bloating.

9. Prioritise Quality Sleep

A well-rested body digests more efficiently. Aim for 7–9 hours of sleep to keep your gut in balance.

Daily Anti-Bloat Checklist

Drink a glass of water first thing in the morning
Eat slowly and chew thoroughly
Balance fibre types and spread intake across the day
Eat trigger foods earlier in the day
Walk or stretch after meals
Limit fizzy drinks
Maintain good posture throughout the day
Take time to de-stress
Get 7–9 hours of quality sleep each night

In a Nutshell

The right daily habits to prevent bloating don’t require extreme diets — just small, consistent actions. By combining smart eating, movement, hydration, and relaxation, you can keep bloating at bay and enjoy long-term digestive comfort. PRIME

Author

  • PRIME is a bi-monthly health and lifestyle magazine for those aged 40 and above. Published since 2006 by Spring Publishing, it features inspiring cover stories of celebrities, as well as other health and lifestyle information. Prime has also featured leading celebrities such as Brad Pitt, Matt Damon, Tom Hanks, Julia Roberts, Angelina Jolie, Kate Winslet, Mary Buffett, and many others.

    Each issue contains a Special Feature that covers a specific theme or topic, a Cover Story, an Ask the Doctor section (where doctors answer readers’ questions), Nutrition and Well-being segments, and Leisure and Lifestyle content.

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