plate of fruit

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Going Hog-Wild with Fiber at Every Meal

Why It Doesn't Work: Fiber is an excellent bloat-buster because it creates a bigger, bulkier stool that's easier to expel, but too much at once can clog up the bowels and worsen symptoms, says Chutkan.

The Better Idea: Aim for the recommended 25 to 35 grams per day (not more) and do it by spreading your fiber intake among your meals and snacks rather than eating the majority of the day's grams at once. A few ideas: add 3/4 cup of quinoa to your lunch salad (5 grams of fiber), snack on 1 ounce of almonds (3.5 grams), have a side of 1 cup cooked broccoli (5 grams) with dinner or 1/2 cup of raspberries for dessert (4 grams). Be sure to drink enough water to wash it all down as well. (If your urine is light yellow to clear, you're likely drinking enough.)