Kunyah makanan lebih lambat. Hentikan asupan gandum dan produk olahan susu selama satu minggu. Tingkatkan asupan serat perlahan-lahan. Hindari mengonsumsi makanan tertentu di saat kembung. Hindari minuman berkarbonasi. Hindari permen karet dan permen keras.

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