放慢咀嚼速度。 停止吃小麦和乳制品一周。 慢慢增加纤维摄入量。 在腹胀时避开特定食物。 不要喝碳酸饮料。 不吃口香糖和硬糖。

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
Quickly eating your food can cause you to swallow air. This may be the cause of your bloating. Carefully chew your food for a few seconds before swallowing to prevent extra air from going into your stomach. The most common allergens that cause bloating are gluten and lactose. Gluten is found in wheat products while lactose is in dairy products. For a week, try avoiding all wheat products. If that stops the bloating, you may have a gluten intolerance. If you still have bloating, try avoiding all