How to Reduce Belly Bloat Quickly
You know it all too well, that puffy, gassy feeling you get from belly bloat. Not only is it uncomfortable, but it can make your tummy look like you ate a basketball!
We all know how much the symptoms of bloating can sabotage your plans and mood like no other. But the question is, how do you get rid of bloating? What do you do when you’re supposed to be somewhere, wearing something (you know, your awesome new swim suit, or your little black dress), and suddenly your stomach looks and feels super bloated?! It’s just uncomfortable and painful and overall yucky.
Some Common Causes of Belly Bloat:
- Eating Too Fast
- Excessive Dairy Consumption
- Water Retention
- Poor diet
- Food sensitivities
- Menstrual cycles
We have all experienced bloating at some point in our life. You may even have these uncomfortable symptoms now. In most cases, belly bloat is caused by what you put into your body and how you digest it.
Ways To Lose The Bloat
Some simple tips can relieve your bloat or even stop it occurring in the first place. So, what can you do about it? If you’re looking for a quick cure to beat the bloat and wake up feeling great, here are some tips that should help.
How do you banish bloat in its tracks when you’ve got a bloating emergency?
Watch What You Drink
What you drink can cause just as much bloating as what you eat.
Sodas, sparkling water, and other fizzy drinks introduce carbon dioxide into the stomach, which makes you burp. If there is too much of it in the stomach, it sends it down to the digestive system and becomes gas.
Not only is beer carbonated, but it’s alcohol, which can also cause a bloated belly. Alcohol slows the digestive process and causes dehydration, which makes you retain water.
It also messes with the good bacteria in your gut and causes damage to the digestive tract.
If you really need to get your drink on, at least keep yourself hydrated. Have a glass of water in between cocktails.
Drink More Water. Period.
One of the best ways to help your food digest properly is to drink plenty of water. This flushes through your system. Try doing this before and after meals.
You should also be drinking a lot of water in general because it helps you digest food and can reduce the effects of carb-induced bloating. Chugging liquids is a vital part of the battle against bloat.
Drink Hot Water With Lemon
A cup of hot water with lemon in the morning wakes up the digestive system and gets things moving.
Drinking warm water with half a lemon squeezed in before bed is great for your body, as lemon is a natural diuretic that will help flush your system of excess fluids. It also tastes super refreshing and I find it always helps calm my stomach after a meal.
If lemon water isn’t your thing, try ginger. Ginger is great for getting rid of belly bloat, whether you make ginger tea or have fresh juice with ginger. IGinger also gives some women relief from the menstrual cramps that cause bloating.
Drink Coconut Water
Coconut water is another drink you can try to reduce belly bloat. It’s rich in potassium which helps counter sodium-induced bloating. Coconut water not only flushes the sodium out of the body but also regulates the cleansing process. Try to stay hydrated to flush out any extra sodium from your system.
Drink Peppermint Tea
Peppermint tea helps release muscle spasms, so if you’re cramping or having trouble passing gas, it actually relaxes the smooth muscles in your body to help allow air, liquids, or food that’s stuck to move through.
This one is a personal favorite that I swear by. If you feel bloated and constipated, try a gentle laxative tea before bed. You will feel so much better and lighter in the morning. Seriously.
Spice It Up With Some Turmeric and Cayenne Pepper
Turmeric is a detoxifying spice. It is one of nature’s most powerful anti-inflammatories. You can buy it in powder form, but you can also get drops of turmeric, and add a teaspoon to water or tea and drink up.
Cayenne pepper stimulates digestion, eases gas, and can relieve pressure and cramping. It’s basically a bloated belly’s most formidable match when you’re in a bind, so toss a teaspoon into your drink of choice.
Make Like Popeye and Eat Some Spinach
Eat some spinach! Spinach also helps lessen belly bloat by pushing fiber through your digestive tract. Your best bet for reaping its de-bloating benefits is to toss some spinach into a slimming smoothie along with ginger, turmeric, and coconut water.
Sweat It Out
If you have an hour before the event, there’s nothing like a little sweat session for getting rid of bloat. Even just sweating a little bit will help get rid of your belly bloat. When you’re sweating, water is leaving your body—which helps any existing bloat vanish.
Cut the Carbs
If you love sugary sodas, pasta, and bread, then I have bad news for you; if you want a nice flat tummy and a gas-free existence, you’re going to have to give up a few things. Decrease the amount of gas-producing carbohydrates you eat.
Sugar ferments in the gut, which causes inflammation and candida overgrowth, which contributes to that bloated feeling you get after you’ve had a carb overload. This can cause your poop to become trapped in the digestive system and when air flows around it…well, you know the rest.
There are also lots of vegetables that are loaded with carbs which make them difficult to digest, like soybeans, cauliflower, mushrooms, garlic, and onions.
Eat A High-Potassium Snack Before Bed
Remember what I said about coconut water? It’s rich in potassium which helps counter sodium-induced bloating. Foods high in potassium, like bananas, nuts, and asparagus, help regulate fluid retention — and too much fluid in our systems can make us feel bloated. Incorporate some of these foods into your dinner or evening snack if you want to reduce bloating overnight.
You may have a habit of scarfing down your food and eating way too fast. Just remember you swallow air when you do this, which can lead to gas retention.
You can beat the bloat by taking your time eating. Eating slow can also reduce your overall food intake and you know what that means…weight loss!
Bloating sucks, but it doesn’t have to get the best of you. Try some or all of the above overnight tips, and say goodbye to bloat!