Irritable bowel syndrome sufferers are having success controlling their symptoms with their mind. More than half of the people who underwent one hour of hypnotherapy for 12 weeks saw their symptoms improve-especially bloating and distension-according to a Swedish study. And University of Buffalo researchers found that nearly 75 percent of people who learn cognitive behavioral therapy skills (largely on their own using a manual) experience significant improvement in their symptoms. Because stress is thought to exacerbate IBS, researchers suspect these mind-body therapies may help by teaching patients relaxation and coping skills. Search for a cognitive behavioral therapist near you at nacbt.org and a hypnotherapist at asch.net. For more on IBS, read Mind Over Tummy Turmoil.

When it comes to regulating the amount of water in your body, this electrolyte is sodium’s partner in crime. People who are deficient in potassium can develop a condition called hypokalemia, which is marked by bloating, constipation and abdominal pain, according to the Linus Pauling Institute at Oregon State University To keep your levels in check, try to get 4,700 mg a day from potassium-rich foods, such as bananas, baked potatoes (with the skin left on), spinach and oranges.

There’s a reason you’re tempted to loosen your pants after a trip to the drive-thru: High-fat foods slow digestion, giving you that too-full feeling. The longer the food stays in your GI tract, the more time bacteria has to ferment it, as well, which releases stomach-inflating gases. Limit fried, greasy foods such as French fries and chicken tenders, or try drinking some peppermint tea. Studies show that peppermint calms the muscles of the stomach and improves the flow of bile, which helps the body digest fats, expediting food through the stomach, according to the University of Maryland Medical Center.

If you want to keep your plumbing from getting backed up, think of fiber as your digestive Drano. High-fiber foods-such as brown rice, whole grain pasta and fresh fruits and veggies-help produce soft, bulky stool that takes less time to work its way out of your system, preventing constipation and bloating. Shoot for 25 grams a day. Just be sure to drink lots of fluids and add these foods to your diet gradually, otherwise your healthy eating efforts could have the opposite effect, say researchers.

Hit the brakes: Rushing through a meal can have disastrous effects on your waistline. When you eat too fast, talk while you’re chewing or drink beverages through a straw (especially if they’re carbonated) you swallow excess air, which puffs out your pooch. To keep your tummy trim, make your meals a relaxed occasion-eating when you’re stressed or on the run can interfere with digestion-and chew slowly with your mouth closed, putting your fork down between each bite if you have to. Swap your soda for water or 100% fruit juice, sans a straw, and skip the after-dinner mint, too: Sucking on hard candies or chewing on gum also makes you more likely to swallow extra air.

Being bloated can make you feel weighed down, but staying still won’t help. Light exercise is all it takes to clear gas and shrink your swollen stomach, according to a Spanish study. Although they’re not sure how exercise helps, researchers say a faster heart rate and quicker breathing may trick your intestines into speeding up digestion. On days you can’t get to the gym for a full workout, take a short walk after meals.

Next: The Over-40 Core Workout

Want the latest beauty, fashion and lifestyle tips? Click here to sign up for our fabulous weekly newsletter!