That puffy, gassy feeling you get from belly bloat is all too familiar. It’s not only inconvenient, but it can also make your stomach look like you’ve swallowed a balloon.
Bloating symptoms can sabotage your plans and mood like no other, as we all know. But, more importantly, how do you get rid of bloating? What do you do when you’re supposed to be somewhere and wearing something (like your new swimsuit or a little black dress) and your stomach suddenly looks and feels bloated?! It’s just unpleasant, painful, and unappealing.
Some Common Causes of Belly Bloat:
- Indigestion from Eating Too Quickly
- Consumption of Dairy Products in Excessive Amounts
- Water retention
- Dehydration due to a poor diet
- Sensitivities to foods
- Cycles of menstruation
Bloating is something we’ve all experienced at some point in our lives. You may be experiencing these unpleasant symptoms right now. The majority of the time, belly bloat is caused by what you eat and how you digest it. (1)
Ways To Lose The Bloat
Simple tips can help you get rid of bloat or even prevent it from happening in the first place. So, what are your options? If you’re looking for a quick fix to get rid of bloat and wake up feeling great, here are a few suggestions.
Watch What You Drink
Bloating can be caused by both what you eat and what you drink.
Carbon dioxide is introduced into the stomach by sodas, sparkling water, and other fizzy drinks, causing you to burp. When the stomach has too much of it, it sends it down the digestive system, where it becomes gas. (2)
Beer is not only carbonated, but it also contains alcohol, which can cause bloating. Alcohol slows down digestion and dehydrates you, causing you to retain water. (3)
It also harms the digestive tract by interfering with the good bacteria in your gut.
If you absolutely must have a drink, at the very least stay hydrated. Between cocktails, drink a glass of water.
Drink More Water. Period.
Drinking plenty of water is one of the best ways to aid proper digestion. Your system will be flushed as a result of this. This is something you should try before and after meals.
In general, you should drink plenty of water because it aids digestion and can reduce the effects of carb-induced bloating. Drinking liquids is an important part of the bloat-fighting strategy. (4)
Drink Hot Water With Lemon
In the morning, a cup of hot water with lemon wakes up the digestive system and gets things moving.
Warm water with half a lemon squeezed in before bed is good for your body because lemon is a natural diuretic that helps flush excess fluids from your system. It also tastes great, and I find that it always helps to settle my stomach after a meal. (5)
If lemon water isn’t your thing, ginger is a good alternative. Whether you make ginger tea or drink fresh ginger juice, ginger can help you get rid of belly bloat. Some women find that ginger relieves bloating caused by menstrual cramps. (6)
Drink Coconut Water
Coconut water is another option for reducing belly bloat. It’s high in potassium, which helps to prevent bloating caused by sodium. Coconut water regulates the cleansing process as well as flushing sodium out of the body. Stay hydrated to flush any excess sodium out of your system. (7)
Drink Peppermint Tea
Peppermint tea relieves muscle spasms, so if you’re cramping or having trouble passing gas, it relaxes the smooth muscles in your body, allowing trapped air, liquids, or food to pass. (8)
This is a personal favorite of mine, and I swear by it. Try a gentle laxative tea before bed if you’re feeling bloated and constipated. In the morning, you’ll feel so much better and lighter. Seriously. (8)
Spice It Up With Some Turmeric and Cayenne Pepper
Turmeric is a natural detoxifier. It is one of the most potent anti-inflammatories found in nature. Turmeric can be purchased in powder form, but you can also purchase turmeric drops and mix a teaspoon into water or tea to drink.
Cayenne pepper aids digestion, relieves gas, and reduces pressure and cramping. When you’re in a bind, it’s basically a bloated belly’s most formidable opponent, so mix a teaspoon into your beverage of choice. (9)
Eat Some Spinach
Eat some spinach! By pushing fiber through your digestive tract, spinach also helps to reduce belly bloat. To reap the benefits of spinach’s de-bloating properties, combine it with ginger, turmeric, and coconut water in a slimming smoothie. (10)
Sweat It Out, Then Do Yoga
There’s nothing like a little sweat session to get rid of bloat if you have an hour before the event. Even a small amount of sweating can help you get rid of belly bloat. Sweating causes water to leave your body, which helps any bloat to dissipate.
Then add in some yoga. There are many yoga poses that aid in digestion and increase blood flow and circulation.
Cut the Carbs
If you enjoy sugary sodas, pasta, or bread, I have some bad news for you: you’ll have to give up a few things if you want a nice flat tummy and a gas-free existence. Reduce your consumption of gas-producing carbohydrates.
Sugar ferments in the gut, causing inflammation and candida overgrowth, which contributes to that bloated feeling after a carbohydrate binge. This can cause your poop to get stuck in your digestive system, and when air flows around it…well, you know what happens next.
Many vegetables, such as soybeans, cauliflower, mushrooms, garlic, and onions, are high in carbohydrates, making them difficult to digest. (12)
Eat A High-Potassium Snack Before Bed
Remember how I mentioned coconut water? It’s high in potassium, which helps to prevent bloating caused by sodium. Bananas, nuts, and asparagus are high in potassium, which helps to regulate fluid retention — and too much fluid in our systems can make us feel bloated. If you want to reduce bloating overnight, include some of these foods in your dinner or evening snack. (7)
You might have a bad habit of wolfing down your food and eating too quickly. Remember that when you do this, you are swallowing air, which can cause gas retention. Take your time when eating to avoid bloating. Slowing down your eating can also help you lose weight by reducing your overall food intake. (11)
Bloating is annoying, but it doesn’t have to take over your life. Say goodbye to bloat by implementing some or all of the above overnight tips.
- (1) https://www.healthline.com/health/abdominal-bloating#causes
- (2) https://www.bonheurmd.com/gas-and-bloating/
- (3) https://www.medicalnewstoday.com/articles/325778
- (4) https://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/in-depth/gas-and-gas-pains/art-20044739
- (5) https://www.positivehealthwellness.com/diet-nutrition/benefits-lemon-water-morning-make/
- (6) https://pubmed.ncbi.nlm.nih.gov/25912592/
- (7) https://www.prevention.com/food-nutrition/healthy-eating/a26061785/coconut-water-bloating-heartburn-remedy/
- (8) https://pubmed.ncbi.nlm.nih.gov/27757180/
- (9) https://www.prevention.com/food-nutrition/g20430797/8-foods-you-should-eat-tonight-to-de-bloat-by-tomorrow/
- (10) https://pubmed.ncbi.nlm.nih.gov/20659225/
- (11) https://www.healthline.com/health/digestive-health/how-to-avoid-bloating-after-eating#limit-fizzy-drinks
- (12) https://www.healthline.com/health/food-nutrition/bloat-be-gone#prevention