Because these sugar alcohols are not absorbed by your body, they can cause discomfort and bloating, according to a Clinical Nutrition study. Eat This! Tip: If you need to have something to chew on, go for an organic gum variety like Glee gum or Simply gum instead. They're still low-cal, but they don't use those sweeteners that'll make you puff up. Intermittent fasting has become popular over the years for its science-backed weight loss benefits. For most of us, not eating for 16 hours in a day doesn't seem realistic.
But here's a secret: You actually fast every night, while you're asleep—that's why they call the first meal of the day "breakfast. The longer you can stretch out that period of fasting, the fewer calories you'll take in. The fewer calories you consume, the less opportunity you have to eat something that will bloat your stomach.
Cut off food intake by 7 pm or 8 pm at night, and delay breakfast a little further into the day. Make sure you have at least 12 hours between your last meal tonight and your first meal tomorrow. You'll give your digestive system time to recover, and boom, you'll notice that belly bloat disappear.
Another method is to eat the bulk of your calories before 3 pm. You'll be more likely to have a flatter stomach than your splurge-at-dinner peers, says a International Journal of Obesity study. Once you have awakened your digestion, start your day of eating protein. We all get distracted or busy through the day, but a high-protein breakfast will prevent surprise mid-morning or early afternoon energy crashes that leave us reaching for a quick jolt of energy via ultra-processed foods that are high in bloat-inducing ingredients like excess sodium.
Tip: Add a morning protein shake or a breakfast of eggs and nut butter waffles. The goal: don't leave the house without first loading up on at least 15 grams of protein. A sluggish digestive system equals a slower metabolic rate — how to reduce bloating and activate your metabolism? Try waking up your innards by starting the morning with a cup of ginger tea. This fast-friendly drink will help improve digestion and promote bowel movements, per a study , and is a key part of The 7-Day Flat-Belly Tea Cleanse.
According to numerous studies, ginger, traditionally used to ease stomach pain, blocks several genes and enzymes in the body that promote bloat-causing inflammation. Not a fan of ginger? There are plenty of other teas that make great bloating remedies. To keep your metabolism revving throughout the day, focus on small, protein- and fiber-packed snacks or small meals every 3 to 4 hours.
You will not only burn more calories eating a series of smaller meals, but also avoid the afternoon crash and end of the workday slump. Tip: Use your smartphone or computer to remind you of these intervals. Some go-to healthy snack ideas include:. When you finally get home after a long day, you're totally famished—we get it.
But that doesn't mean you should scarf down your dinner in a hurry. Eating too quickly causes you to swallow excess air, which can lead to uncomfortable gas and bloating. Slowing down the chewing with your mouth closed, on the other hand, can have the opposite effect.
Fight off the urge to engorge your entire meal by snacking on something like a small piece of fruit or an ounce of nuts before dinner is ready. As much as we love the benefits of coffee , drinking it when you're trying to get rid of belly bloat in 24 hours or less is a no-no.
When your body is dehydrated, it will hold onto water, which causes excessive bloating. Similar to eating your dinner too quickly, sipping out of a straw can also cause you to suck in too much air and as a result, leave you feeling puffy.
This is one of the most important tips on how to reduce bloating to remember because if you're drinking water out through a straw daily, that could be the reason you're bloated all day long. Many beans, including soybeans, contain oligosaccharides. These are non-digestible sugar molecules that the body can't break down entirely. It's thought to be down to erratic propulsion of contents through the bowel. If your bloating symptoms persist, consult your GP to rule out a more serious condition.
Bloating and a persistent feeling of fullness are key symptoms of ovarian cancer. Find out more about what to eat to help your digestion.
Page last reviewed: 28 August Next review due: 28 August Beat the bloat - Eat well Secondary navigation Food and diet Nutrition and food groups Eating a balanced diet 8 tips for healthy eating The Eatwell Guide Food labels Food labelling terms Reference intakes on food labels Starchy foods and carbohydrates Dairy and alternatives Meat in your diet Fish and shellfish The healthy way to eat eggs Beans and pulses Water, drinks and your health Eating processed foods.
Why 5 A Day? What counts? Fat: the facts Salt: the facts Sugar: the facts Top sources of added sugar What does calories look like? Red meat and the risk of bowel cancer What is a Mediterranean diet? How to prepare and cook food safely How to store food and leftovers 10 ways to prevent food poisoning Why you should never wash raw chicken Cooking turkey How to wash fruit and vegetables The truth about sweeteners Sprouted seeds safety advice.
Calorie checker. Healthy recipes Healthy breakfasts Surprising calorie snacks. Common digestive problems and how to treat them Good foods to help your digestion 5 lifestyle tips for a healthy tummy Beat the bloat Should you cut out bread to stop bloating? If your tummy often feels bloated, it could be due to: excess farting constipation swallowing air from talking while eating etc food intolerance Coeliac disease irritable bowel syndrome Excess wind and bloating Cut down on foods known to cause wind and bloating, such as: beans onions broccoli cabbage sprouts cauliflower But make sure you still eat 5 portions of fruit and vegetables a day.
Maybe you drink cans upon cans of seltzer. 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.
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