Welcome to the Nutrition Science Podcast, where we help you cut through the noise and make informed science-based decisions about nutrition and your health.

Welcome back to another episode of the Nutrition Science Podcast. I'm your host, Dr. Adrian Chavez. And in this episode, we are going to be covering the second part of our two-part series on bloating.

So if you haven't listened to the first part of this podcast episode, I'd recommend going

and listening to that podcast.

We talked about why bloating occurs and then some of the causal factors that can make

someone more likely to experience increased levels of bloating on a regular basis. And in this episode,

we're going to cover some of the nutrition and lifestyle strategies that can be helpful for

improving bloating symptoms. Like I said, if you haven't listened to that first episode,

I recommend tuning into that one before listening to this one. But if you listen to that

one already, this is going to be a

good follow up for that episode. So I hope you enjoy the show. All right. So these are some of the

factors that can contribute to bloating. How can we address these with nutrition and lifestyle strategy?

So I'm going to give some broad advice and then we're going to get a little bit more specific as well.

So some main overarching things, how well you digest your food is important.

So if you are someone who eats very fast and doesn't chew your food well, slowing down and

chewing your food well, eating a little bit more slowly is likely going to help. Having smaller

meals, so if you're someone who just eats two massive meals a day, having smaller

meals, spreading out your food, having it in regular intervals, that can also help as well,

sticking to a consistent schedule with your meals. So not having meals completely sporadically

throughout the day. That can also be helpful because that helps to

establish a circadian rhythm with your digestive track. So your digestive track is also running on a

circadian rhythm, just like the rest of your hormones and the rest of your body. And if you're

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