The Simplest Ways to Debloat Fast, Because We’ve All Been There (2024)

If you’re feeling bloated from excess sodium, “the best tip for quick-ish relief is to drink more water and eat mild foods with potassium, like banana, avocado, and sweet potato,” says Cynthia Sass, MPH, RD. “Both water and potassium help flush excess sodium and fluid out of the body.” This can be especially important when you're on your period, adds Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices.

This powerhouse veggie is a natural diuretic, helping water move through the body. It’s a favorite of registered dietitian Isabel Smith, who recommends it to clients looking to flush out extra water quickly. Try cooking a few spears along with eggs in the morning, or adding steamed or sautéed asparagus as a side dish to your protein at lunch or dinner.

If you’re not a huge fan of asparagus, there are other veggies that act as diuretics. Registered dietitian Lara Metz particularly recommends upping your intake veggies such as cucumbers, fennel, celery, and lemon as well as fruits like berries and watermelon. Incorporating these into your diet will help, while certain cruciferous veggies like “broccoli, cauliflower, and Brussel sprouts may cause more bloat,” says Metz.

If gas is the cause of your belly bloat, going for a walk may help. “Moving stimulates the digestive system to contract, which may help pass trapped gas,” Sass explains. Lace up your go-to sneakers, put on a podcast, and walk around the block until you feel some relief.

Another way to reduce bloating is to reduce your salt intake and to avoid “processed foods often loaded with extra sodium, which leads to water retention,” Metz explains. A great alternative to ensure your meals are still filled with flavor is to incorporate more seasonings like fennel, basil, cumin, and peppermint to replace salt.

Foam rolling helps in multiple ways: “It enhances the body’s circulation, calms and regulates the nervous system, improves the body’s digestive and detoxification systems, and decreases inflammation,” explains Lauren Roxburgh, wellness educator, fascia expert, and author of the The Power Source. “Believe it or not, many people will feel some relief from bloating after just one session of foam rolling that incorporates inversions, twists, and self-massage. But for consistent relief, I recommend that people do some foam rolling several times a week, even just for 10 minutes at a time.”

When deciding what you’re going to eat, focus on incorporating lean protein from omega-3 rich fish like salmon, organic chicken breast, or grass-fed beef,” recommends Metz. Contrary to common misconceptions, these proteins don’t cause bloating and instead keep you satisfied for the day.

Magnesium can also help with bloat that comes from constipation, so Brown recommends taking a pill when needed to “help things move along, ideally overnight,” without the harsh effects of a laxative. Foodtrainers has a private label magnesium pill for just this purpose, which they recommend packing on trips to help avoid the bloat and constipation that often accompanies travel.

Registered dietitian Kelly Schmidt recommends taking digestive enzymes as needed before particularly large meals or when you’re stressed, as both can contribute to poor digestion. "It's best to have an enzyme that helps digest sugar, fat, and protein," she says. "Look for one that has various enzymes (words that end in "ase," and herbs like ginger) to cover this spectrum. I prefer a hypoallergenic supplement, like Pure Encapsulation."

Whether you had a little too much alcohol or had a giant cheeseburger, drinking plenty of water can help you debloat overnight—or even faster, says Burgess. "Although it may sound counterproductive to drink more, water can actually help flush our system and reduce the puffiness." Just don't reach for sparkling water. "The carbonation found in bubbly beverages can often contribute to bloating as well," she explains.

Dairy is definitely “dependent on the person,” according to Metz, and can be both your friend and your enemy in this case. If you tolerate it well, Metz explains that dairy will provide you with a boost of probiotics, which helps with gut health. However, if you’re lactose-intolerant, it’s best to steer clear of it—it can cause gas, bloating, and stomach pains.

“Don’t graze,” Lara Metz reminds us. Eating slowly is key for allowing your body to properly digest and allow for hunger cues, which in return will enable the migrating motor complex. Metz explains doing this will “support cleansing waves in the GI tract," which occurs during these periods between meals.

Celebrity facialist Nichola Joss recommends using a face oil to give yourself a facial massage, helping with lymphatic drainage and making your face appear more sculpted. Start with a few drops of oil in your palms, then gently apply the palms of your hands to your face and move them outward in smooth, sweeping movements. See the full step-by-step process here.