What relieves bloating fast? It’s not with teas or tricks. It’s through whole foods, hydration, and smart choices. In this guide, we’re sharing how to debloat fast– without scams or quick fixes, just science-backed tips from a certified trainer.
Instead of turning to gimmicky supplements and products, we start with the food you’re putting into your body to debloat and fight this annoying phenomenon and avoid future bloating. Then we’re covering several other strategies you may not have thought of.
Lucky for all of us, there are tons of delicious, readily available, belly bloat fighting foods and strategies to debloat fast. Are you ready to learn what relieves bloating fast?
What is Bloating?
First, let’s dig into what bloating actually is so we can learn how to debloat fast. Being bloated is completely different from actually gaining weight.
The scientific definition of bloating by the Journal of Neurogastroenterology and Motility is:
Bloating is defined as subjective discomfort by the patient’s sensation of intestinal gas; otherwise, abdominal distension is a visible increase in abdominal girth.
Just because your stomach is bloated that doesn’t mean you’ve gained belly fat, it might just mean you’ve eaten something that caused an inflammatory response that is (most often) causing an increase in gas in your abdomen.
What Causes Bloating? (Hint: Your Digestive System Matters)
Some people experience bloating as a reaction to certain types of food, like dairy. Listening to your body and taking note of what you’re eating when you feel bloated is key to figuring out which foods might irritate your system.
Some people experience bloating as a result of eating too much or eating too quickly. Whatever the reason for your bloating, there are plenty of healthy foods (that also taste great!) that help reduce bloating.
If you’re looking for what relieves bloating fast and want to eat something today that will help you look and feel better by tomorrow, you’re in the right place.
How To Debloat Fast
Here are our best strategies to fight bloating and debloat fast.
1. Bloat Fighting Foods
What you eat is the most important factor when it comes to bloating. If you want to avoid bloating or need to de-bloat, focus on consuming these healthy foods.
Foods Rich in Fiber
When your pipes are clogged, bloating is bound to happen and too little fiber may be the culprit. Get things running smoothly by eating foods high in fiber like whole grains, fruits, vegetables, legumes, nuts, and seeds. Women should aim for 25 grams of fiber per day while men should aim for 38 grams.
Some of our favorite anti-bloat, high fiber foods are:
- Kiwi: high in fiber and hydrating; can help kick your bowels into gear; also can help ease IBS and reduce constipation
- Pineapple: similar to kiwis, are high in fiber and are hydrating; known to reduce belly bloat and colonic inflammation
- Cucumber: super hydrating while helping to fight leaky gut issues and inflammation!
- Apples: very high in fiber, helping to cleanse your system when you’re feeling in need of a reset
- Oats: a great probiotic effect and are super helpful at aiding your gut health, inevitably fighting bloat and fighting water retention
Foods Rich In Potassium:
High potassium-containing foods help prevent water retention and bloating caused by sodium.
- Bananas: loaded with potassium, giving them a mild diuretic effect to help clean out your system
- Pistachios: one ounce contains more potassium than half a large banana!
- Green melon/watermelon: helps flush out excess water from your system and because it’s loaded with potassium, it acts as a natural electrolyte
- Artichoke: high in fiber and potassium, helping you to fill up while also helping to clean out your system
Probiotics help keep your gut healthy and your digestive system working as it should, keeping bloat at bay. Stimulate your digestive juices and enzymes to help reduce bloat with these foods:
- Yogurt/kefir: both cultured dairy products with loads of probiotics & healthy bacteria
- Sauerkraut/Kimchi: fermented foods, which act as an anti-inflammatory probiotic
- Kombucha: loaded with antioxidants and probiotics that boost the health of intestinal cells, improve immune function, and aid in food digestion
- Asparagus: loaded with prebiotics and probiotics, helping to balance out your gut bacteria and avoid weight gain and bloat
- Garlic: a prebiotic that helps keep your gut healthy and your intestines working properly
- Pumpkin: packed with prebiotics, it helps reduce painful gas and inflammation
- Ginger: a very powerful anti-inflammatory that helps debloat and fights an upset stomach
- Turmeric: major anti-inflammatory that can help calm IBS and any related symptoms. Studies show that it’s best when combined with agents such as piperine
- Mint: a common way to settle an upset stomach because it acts as an anti-inflammatory and helps ease digestive tract discomfort
- Fennel: can help relax your GI system and reduce gassiness that contributes to bloat. Snack on the seeds or sip on fennel tea
Studies have shown that monounsaturated fatty acids (MUFAs) may target belly fat and bloat. Aim to have at least one MUFA in every meal!
- Almonds (nuts): packed with fiber, protein, and prebiotics, causing them to be a fantastic aid when you’re trying to de-bloat
- Olive oil/olives: high content of omega-3 fatty acids, it acts as an anti-inflammatory and helps get rid of bloat quickly
- Avocado: high in healthy fat, avocados can help prevent bloatedness, while the high potassium content can have a diuretic effect
- Dark chocolate: 70% cacao or higher has a probiotic effect on your body and fight inflammation, and therefore helps de-bloat
Natural Diuretic Foods
Diuretics help to increase the loss of water and salt from the body aiding in debloating.
- Lemon: a phenomenal diuretic; aids in weight loss, reduces inflammation and gives you a little antioxidant boost
- Cranberries: a fantastic diuretic and can help flush your system
- Green Tea: proven to be able to debloat, aid in digestion, and quell the symptoms of gas and discomfort
- Parsley: excellent for helping to prevent and overcome gas and bloating; steep parsley in your tea for a natural debloating drink
2. More Water!
What relieves bloating fast? Well, water is one of the best strategies to incorporate.
The amount of water you drink in a day is one of the most important aspects of your overall health. If you aren’t drinking enough water, it’s likely contributing to your bloatedness.
Contrary to popular belief about water causing bloating, when you’re not drinking ENOUGH water, your body beings to desperately retain water, making you bloated.
Water helps to flush out toxins and waste from your body through urination so drinking more fluids will help with digestion. It helps to nix the effects of those salty foods, too.
Drinking lots of liquids actually makes you feel full because there is less room for food in your stomach as well which can lead to decreased bloating.
Additionally, drinking water prevents constipation. And it might be obvious, but the more salty foods you ingest, the more water you need to drink.
If you’re wondering how to debloat fast, drinking water is a quick and easy way to do it. Aim for at least 8 glasses of water a day.
3. Foods To Avoid
When you’re trying to avoid bloating, there are several foods you may want to stay away from.
Take a Break From Carbs – For a Day or Two
Contrary to popular belief carbs are not your enemy, they are an essential fuel source for your body. But carbs are more of a double-edged sword because they bind with water more than anything – which is good for glycogen storage, but bad news when it comes to bloating.
Carbs increase the fluid retention in your body and can make you feel bloated. To debloat, you can reduce carbohydrates for about a day or two and make the basis of your diet greens and lean proteins.
Skip The Sodium
Since sodium causes your body to retain fluid, you’re left feeling bloated, puffy, and uncomfortable.
The recommended daily amount of sodium is 1,500 grams, but the average American consumes 3,400 grams. That’s more than double! Instead of flavoring your food with salt, use herbs, fresh ground pepper, cayenne pepper, or salsa. But more importantly, beware of sodium lurking in surprising places.
It’s clear that chips and fast food fries are sodium bombs, but did you know condiments, salad dressings, bread, canned goods, lunchmeats, cheese, cereal, soup, and pasta sauce are dripping in sodium? Always read the labels before putting assumingly healthy food in your cart.
Cap The Fizz
That afternoon trip to the vending machine for a Coke is not doing you any favors. Carbonated drinks like soda and sparkling water cause gas to get trapped in your stomach.
Avoid bloating by ditching most bubbly drinks. Plus, swapping your daily can of Coke for a glass of water will save you 51,000 calories a year. That’s equivalent to 15 pounds! To spruce up water and help you sip all day, add fruit and herbs for a fun and tasty twist.
4. Pay Attention to Chewing
Bloating can actually be caused by the way you chew. If you chew too quickly you swallow more air – causing bloat.
Instead of chatting while eating, make a conscious effort to eat slowly (chewing your food will increase digestion and satisfaction), and only talk in between bites.
P.S. Chewing gum also leads to swallowing air and bloat!
5. How To Debloat Fast with Yoga
Maybe you already loaded up on some gas-producing foods and you’re feeling the effects of bloating. It’s time to find out what relieves bloating fast. Yoga is one of the best forms of exercise because it is a low-impact, relaxing activity. When we feel stressed our bodies release cortisol, the hormone responsible for regulating blood pressure and sugar levels in the body.
When cortisol is present the body reacts by releasing water and sodium which contribute to bloatedness.
Yoga helps to reduce cortisol. Yoga is also a great activity because it calms your mind so that stress doesn’t lead to those hormonal changes, digestive distress, sleep issues, or weight gain.
6. Take An Epsom Salt Bath
Taking an Epsom salt bath helps pull excess water from your body. Add two cups of Epsom salts (which you can find at your local drugstore) to your running bathwater. Soak in the bath for 20 minutes to reduce bloating, and experience other benefits of Epsom salt baths, like relieving muscle tension and improved mood!
7. Go on a Post-Meal Walk
Instead of crashing on the couch after dinner, head outside for some fresh air and healthy movement. No matter the weather, a stroll after you eat can help your body digest and, yes, burn off a few calories.
How To Debloat Fast: Recipes
Another answer to “what relieves bloating fast?” These recipes combine multiple debloating ingredients to help you feel better fast.
- Carrot, Apple Ginger Zinger
- Turmeric Porridge
- Cucumber Mint Smoothie
- Mango Kiwi Avocado Green Smoothie