Anytime is a good time for a flat stomach. Here’s how to de-bloat in a day and ensure your tummy is flat.
Belly bloating can be caused by a variety of reasons including: food allergies/sensitivities, too much salt, carbonated beverages, imbalanced gut flora, and eating too fast.
No matter what the cause, though, one thing is for sure. You probably want to know how to debloat in a day. There are a variety of simple solutions to flatten your stomach.
How to Debloat in a Day
Cut out Salt: Sodium attracts and retains water in the body. So, sometimes when you feel or look bloated, it’s not gas, but rather excess water. Cut out salty foods for the day.
Drink More Water: It may seem counterintuitive, but when you’re bloated it’s best to consume more water as higher water consumption leads to more frequent urination, which helps remove excess salt from your body.
Eat Avocado/Bananas/or Potassium Rich Foods: If you’re bloating/puffiness is due to too much salt consumption, consume something that is potassium rich, like avocado, banana, or asparagus. The potassium helps regulate the fluid balance in the body, helping to counteract the excessive salt consumption.
Sip Peppermint or Ginger Tea: If your bloating is due to gas, try sipping on peppermint or ginger tea. Both help relax the digestive tract and sooth inflammation, helping to flatten your tummy. While you can find both of these in tea bags, it’s more effective to pour hot water either over fresh peppermint leaves or slices of ginger.
Chew on Fennel Seeds: Fennel seeds relax GI spasms, which allows gas to pass and relieve bloating. You can also pour hot water over them to make a fennel seed tea.
Chronic Bloating? Do this.
Occasional bloating is normal, but if you constantly feel like your belly is puffed out, you are probably eating something that your body is having a hard time digesting. If this is the case, it’s best to find a gastroenterologist and/or health coach who can help you get to to the bottom of your chronic bloating. (I walk you through discovering your trigger foods in my 10 Week Program). In the meanwhile, here are some tips that may help:
Take a probiotic: Probiotics help balance the digestive flora, which, when taken regularly, should help prevent gas and bloating.
Keep a food diary: Chronic bloating is often caused by something you are eating. Keep a food diary to pinpoint after which meals/foods the bloating gets worse or better, to start to figure out which foods may be triggering the issue. It’s best to work in tandem with a Health Coach or Doctor to get to the root cause.
Maria Marlowe is a holistic nutrition and wellness coach who uses real food to help her clients improve their health, weight, and skin. She offers a healthy eating meal plan that teaches you how to batch cook, as well as one to clear up acne. She has ongoing group workshops both in NYC and online, and writes healthy and delicious plant-based recipes for her popular blog. She is also the author of the #1 New Release on Amazon, The Real Food Grocery Guide, the most practical guide to selecting the healthiest foods, without going broke, which has been praised by Dr. Oz and InStyle magazines. You can find her on instagram @mariamarlowe.