How to Debloat Fast in 6 Effective Ways
I get it, that delicious creamy pasta looked too good to pass up and those chocolate chip cookies you hid in your top cabinet are begging to be munched at midnight. I, too, am guilty of doing this at some point and it made me feel bloated afterward. Do I regret eating those things? No. Do I regret feeling bloated afterwards? Maybe.
Bloating has a tendency to make you feel self conscious and sometimes accompanies stomach pain and indigestion. Lucky for you, I compiled 6 debloating ways that worked for me and that I will be sharing with you. Read below!
#1. Cut down your sodium intake
High sodium intake is one of the most common reasons for bloating. You might not be aware but most processed foods are high in sodium which makes the body retain water that causes bloating. Bloating from a high sodium diet can last from 2 to 4 days. Watch what you eat and make sure to reduce sodium-rich food such as canned foods, parmesan, smoked ham, pizza, burritos, salted nuts, and other processed foods.
#2. Drink plenty of water
You might think that drinking water will make you bloated even more but that is not the case. Contrary, drinking water can actually help with debloating by getting rid of the body’s excess sodium. To flush out excess sodium, drink water before, during, and after meals. Some studies also suggested that drinking water before a meal can prevent overeating and minimize bloating.
Dehydration can also lead to constipation and in turn make you look bloated. Once the body has enough hydration, that will then be the only time that it will let go of the excess liquid it holds. Drink at least 8 to 10 glasses of water a day to avoid constipation and bloating. Try to avoid sparkling or carbonated water since these will increase the feeling of being bloated.
#3. Eat fiber rich food and probiotics
One of the common reasons for bloating is constipation. A diet rich in fiber helps soften the stool and prevent constipation that results in bloating. Fiber rich foods such as whole grains, avocados, beans, and oats enhance gut health. However, you must softly add this to your diet and do not consume too much and too quickly because this may cause digestive issues. Aim at least 14 grams of fiber per 1,000 calories.
Probiotics and prebiotic supplements are also great for improving digestion and getting rid of digestive issues such as bloating, gas, and balancing digestive function. Probiotics are live bacteria that help break down food and improve digestion while prebiotics nourishes good and friendly bacteria that help improve our gut health. Both play a significant role in reducing and preventing bloating.
Check out this prebiotic and probiotic vegetarian capsules from Havasu Nutrition for the ultimate gut health protection.
#4. Lessen carbs and be mindful of sugar
Those late-night carbs and extra refined sugar you consumed might be the reason for your bloating. When carbs and sugar are not digested and broken down properly, gas buildup may happen and can lead to bloating and spasms. Try to avoid consuming a lot of carbohydrates such as pasta, rice, bread, and dairy. It is important to note that some people are carbohydrate intolerant and can feel bloated and get abdominal cramps easier than others.
#5. Sleep and Exercise
Lack of sleep and exercise can also contribute to bloating. Not getting enough sleep can cause stress that affects the gut biome. These changes can cause different gut issues such as bloating, stomach pain, food sensitivity, and inflammation. Aim for at least 8 to 9 hours of sleep every day and avoid sleep deprivation.
It has also been suggested that sitting for an extended period can cause water retention and poor circulation, thus, bloating occurs. Doing physical activities can help with digestion and reducing water retention in the belly. To do this, opt in for a jog or take a few minutes to do cardio exercise.
#6. Drink a cup of tea
You may have heard that hot tea helps with debloating and soothing other digestive woes. Some of the best herbal teas for bloating are peppermint, lemon, ginger, chamomile, and green tea. Most teas are rich in antioxidants and anti-inflammatory that prove beneficial for gut health and losing weight.
To make hot tea, grab a tea bag or tea leaf and boil 1 cup of water then leave the tea bag in the water for 3-5 minutes until it soaks in. Drink this after eating dinner every night or during the afternoon but make sure to limit it to a max of 5 cups a day.
Belly Fat or Belly Bloat?
Not sure if you’re dealing with belly fat or bloating? Bloating usually only lasts a few days, and it comes and goes while belly fat sticks for a lengthy period. If your stomach feels soft to touch and not only your stomach is filling in but also the other parts of your body such as your thighs and back, then it might be abdominal fat. However, if your tummy feels hard to touch and only your stomach has expanded, then you might be dealing with bloating.
For a proper diagnosis, please consult your doctor or dietitian.
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