Firstly, rule out any allergies you may have, as they can cause an irritable stomach. Eat foods that have less sugar and aren’t heavy (such as bread).

If your food is easy to digest the stomach is much happier and you are less likely to become constipated.

Give yourself enough time to eat and chew your food.

Relax— stress hormones can cause bloating, as they speed up the digestive system.

See a health care professional if the problem continues.

Bloating can happen for any number of reasons - it's a very natural bodily occurrence and shouldn't be something to be ashamed of. 

However, here are some ways I've learned to either avoid or reduce bloating.

1. Drink at least 8 glasses of water a day. This beats water retention and and helps flush your body of toxins and waste.

2. Incorporate bananas into your everyday diet! Bananas are high in prebiotic fibres, which improve your digestive capacities. It also is very beneficial to up your fibre intake to beat the bloat in the log-term. 

3. Make sure to eat slowly - when you eat too quickly and forget to chew each bite of food you take, you often inhale lots of excess oxygen. This oxygen gets trapped in your stomach and can cause excess bloating.