Bloating can happen fast, but it doesn’t always dissipate with the same urgency. Especially as the weather starts to heat up, bloated bellies bring a familiar sense of discomfort – but it doesn’t have to be that way. If you’re wondering how to debloat fast, your best bet is to first figure out what’s causing your bloating in the first place. To help you beat the bloat, we spoke to GI doctors about some simple strategies to feel your best and keep your stomach happy.
Experts Featured in This Article:
Lisa Ganjhu, DO, is a gastroenterologist at NYU Langone Health.
Mohamad Erfani, MD, is a board-certified gastroenterologist with over 10 years of experience.
According to gastroenterologists Lisa Ganjhu, DO, and Mohamad Erfani, MD, bloating can be triggered by a number of things, including:
Occasionally, gynecological disorders (like ovarian cancer or fibroids) can also “give a fullness feeling within the lower abdomen that feels like bloating,” Dr Ganjhu says. That’s why she encourages patients who experience significant changes in digestive functioning to see a gastroenterologist or even a gynecologist. If you’re bloating regularly and/or have pain when you’re bloated, be sure to speak with your medical provider. That said, occasional bloating is typically not a sign of concern. It can happen after sex, first thing in the morning, or even upon completing an intense workout.
Other common reasons for bloating include water retention – like when a person is on their period or consumes too much salt – and gas buildup. “This could occur when certain components in food (like grains, sugar in fruits, and dairy products) don’t completely break down and get digested,” Dr. Erfani says. If you’re looking to debloat fast, read on to find a few expert-approved tips from Dr. Erfani and Dr. Ganjhu.
– Additional reporting by Leta Shy
– Additional reporting by Chandler Plante
Related: How Much Do Menstrual Cycle Phases Really Rule Our Well-Being?
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Drink Warm Water
If you’re dealing with excess gas, drinking warm water “may stimulate GI tract motion to help move the gas out,” Dr. Ganjhu says. Try reaching for a cup of tea or hot water with lemon – whichever form of warm water best suits your taste buds.
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Focus on Quality Sleep
Sleep helps regulate your metabolism, so lack of sleep can make you feel sluggish in more ways than one. Dr. Ganjhu confirms, “Poor sleep leads to poor digestion because you’re not really resting and the resting allows your body to heal and recover.” Keep your body working its best by ensuring you get approximately seven to nine hours of sleep a night (depending on the person).
Getty / Kseniya Ovchinnikova
Move Your Body
Whether it’s a short walk or a brief yoga practice, movement can be helpful to move things along and get the gas out, according to Dr. Ganju.
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Reduce Your Alcohol Intake
Drinking alcohol can make you bloated, and so can the happy-hour snacks. The extra salt or carbs may contribute to some of your bloating symptoms, Dr. Ganjhu says. Try reducing your alcohol intake and see how your body feels.
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Reduce or Eliminate Dairy
Many people feel belly discomfort after eating dairy – especially lactose-intolerant folks. The best way to avoid dairy-based bloating? Stay away from it, Dr. Ganjhu notes. “Probably good to skip the cheese, the tres leches, the cheese plate” to avoid excess gas, Dr. Ganjhu says.
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Slow Down
Eating too quickly can cause air to be trapped in your system, Dr. Ganjhu tells PS. Chew slowly to minimize this effect. Along with eating too quickly, Dr. Erfani notes that drinking through a straw, chewing gum, and sucking candies can also contribute to extra air entering the digestive system.
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Drink More Water
Good ol’ H2O helps flush out extra salt (which can be responsible for that puffy feeling) from your system, so remember to drink water consistently throughout the day. Keeping a dependable water bottle with you at all times is a great way to ensure you’re always filling up.
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Avoid Gas-Producing Foods
Reminder: this is only a list of foods that can cause gas. You can still eat them if and whenever you’d like – just be mindful that if they’re a regular part of your diet, they could be responsible for some of your bloating.
Dr. Ganjhu says one helpful trick is to chop and cook the veggies on this list to “help break down the cell wall,” which can help with digestion.
- Beans
- Peas
- Broccoli
- Celery
- Carrots
- Brussels sprouts
- Lettuce and Cabbage
- Carbonated drinks
- Cauliflower
- Fruits, such as apples, peaches, apricots, bananas, and pears
- Onions
- Artificial sweeteners
- Whole-grain foods
- Mushrooms
- Legumes
- Potatoes
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Angelica Wilson is a former associate fitness editor for PS. She’s a tall, plus-size yoga instructor who’s a been a K-pop fan since ’09. She enjoys sharing what brings her joy so that others can potentially find joy in her interests as well.
Leta Shy is a former PS Fitness editor, writing about sports, food, and exercise.
Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.
