Maybe it was all that wine last night no judgement. To help you return to homeostasis, we talked to the experts about how to debloat in three days or less. From the best foods to eat to reduce gas to new activities to try, these ideas will get your digestion back on track as quickly as possible. This powerhouse veggie is a natural diuretic, helping water move through the body. If gas is the cause of your belly bloat, going for a walk may help. Lace up your go-to sneakers , put on a podcast , and walk around the block until you feel some relief.
Shop Tea. She recommends it to clients who are feeling bloated, sore, or even fatigued. Shop Epsom Salt. Another water-dense fruit, pineapple contains a digestive enzyme called bromelain, says Gans. Per half cup: 80 calories, 0 g fat 0 g sat fat , mg sodium, 0 g carbohydrates, 16 g of sugar, 1 g fiber, 0 g protein. Beets are another potassium-rich food, which can help counteract sodium in your body, and therefore bloat. In fact, "One cup of beets has more potassium, fiber, and protein than a medium banana," says Armul.
Plus, it has fewer calories, too. Add beets to your salad, roast them with a tray of veggies, or slice them into sticks and bake them to make beet fries. Per cup, cooked: 37 calories, 0 g fat 0 g sat fat , 32 mg sodium, 12 g carbohydrates, 6 g of sugar, 2 g fiber, 1 g protein. Yogurt isn't your only probiotic-packed option.
Kimchi—which is made from fermented cabbage—is another great choice to help with bloat, says Armul. You can find kimchi in Korean restaurants, at most grocery stores, or you can learn to make your own at home. Per half cup: 11 calories, 0 g fat 0 g sat fat , mg sodium, 2 g carbohydrates, 1 g of sugar, 1. Celery root is a powerhouse for fighting water retention and bloat, because it contains a compound that acts like a diuretic. Per 1 cup diced: 19 calories, 0. When it comes to water bloat, consuming more water which tomatoes contain lots of is key.
Slice them up to make salsa or top off a sandwich. Since heat evaporates tomatoes' water and breaks down their fiber which helps keep your digestion moving , eat 'em raw.
Per 1 cup chopped or sliced: 34 calories, 0. Bananas aren't the only food high in water retention-fighting potassium; coconuts contain plenty of this electrolyte, too. Avoid the bloating effects of sugar by picking a coconut water with as little sugar as possible, Zeitlin recommends.
Down it straight or dilute it with regular water. When foods linger in your gut, they ferment, resulting in gas. Adding fibrous foods, like artichokes, to your diet prevents this by pushing foods along. Just watch the sodium count on canned versions. This summer fruit is a great source of fiber to support GI motility. Pair zucchini noodles with homemade low-sodium tomato sauce and turkey meatballs or add cubed zucchini to stir-fries and salads.
Per 1 cup sliced: 19 calories, 0. I know what you're thinking: Don't beans make you bloated? Well, it depends. Legumes do make some people feel gassy. If you handle legumes well, the fiber in lentils help you push anything lagging in your GI tract right on through. Don't worry, you won't break down all their fiber.
All whole grains contain bloat-beating fiber, but oatmeal might take the cake. Top your oatmeal with chopped walnuts and berries for additional fiber, antioxidants, and protein. Per 1 cup cooked with water: calories, 1 g fat 0. High in immune-boosting and inflammation-fighting antioxidants, spinach has truly earned its reputation as a superfood, says Zeitlin. Zeitlin recommends adding spinach to still-hot stir fries so it wilts just a bit. Per 1 cup raw: 7 calories, 0.
Many fruits, like pears and peaches, have high sugar counts that can leave you gassy. Per 1 cup raw: 64 calories, 0. These little antioxidant-packed fruits are high in water and fiber to keep your digestive system grooving, says Atlanta-based dietitian Marisa Moore , RD. Common offenders include lactose, fructose, wheat, gluten and eggs. One is gas produced by the bacteria in the gut.
The other is air or gas that is swallowed when you eat or drink. The biggest offender here is carbonated beverages like soda or fizzy drinks. They contain bubbles with carbon dioxide, a gas that can be released from the liquid after it reaches your stomach. Chewing gum, drinking through a straw and eating while talking or while in a hurry can also lead to increased amounts of swallowed air.
Swallowed air can contribute to bloating. A major cause is drinking carbonated beverages, which contain gases that are dissolved in the liquid. Some high-fiber foods can make people produce large amounts of gas. Try keeping a food diary to figure out if certain foods tend to make you more gassy or bloated than others. Fatty foods can also slow down digestion and the emptying of the stomach. This can have benefits for satiety and possibly help with weight loss , but can be a problem for people with a tendency to bloat.
Try eating less beans and fatty foods to see if it helps. Also, check out this article on 13 foods that cause bloating. If certain foods make you feel bloated or give you gas, try cutting back or avoiding them.
Eating fatty foods can also slow digestion and may contribute to bloating for some people. If you have problems with bloating, with or without other digestive symptoms, a low-FODMAP diet may be a good way to fix it. Carbohydrates called FODMAPs can drive bloating and other digestive symptoms, especially in people with irritable bowel syndrome. Sugar alcohols are commonly found in sugar-free foods and chewing gums.
However, they may cause digestive problems in high amounts. The bacteria in your large intestine digest them and produce gas Try avoiding sugar alcohols like xylitol , sorbitol and mannitol. The sugar alcohol erythritol may be better tolerated than the others, but it can also cause digestive issues in large doses. Sugar alcohols can cause digestive issues such as bloating, especially when consumed in large doses.
Try avoiding sugar-free chewing gums and other sources of sugar alcohols. Certain over-the-counter products may also help with bloating, such as supplemental enzymes that can help break down indigestible carbohydrates. Many over-the-counter products can help fight bloating and other digestive problems. These are usually digestive enzymes that help break down certain food components. Studies show that constipation can often exacerbate symptoms of bloating 23 , You might want to try drinking more water or increasing your physical activity, both of which can be effective against constipation 25 , 26 , Various foods can also help.
Check out the 17 best foods to relieve constipation.
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