How to Debloat in a Day


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.

The Cause of Persistent & Chronic Bloating

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.

In that case, your bloating is likely due to food allergies/sensitivities and/or imbalanced gut flora. More often than not, it can be remedied by removing the offending food(s) and repairing the gut with certain foods and supplements. This is going to take more than one day to fully heal.

Of course, if you have any persistent digestive issues, see a gastroenterologist for further testing.  A gastro can help discover or rule out more serious issues, such as parasites, SIBO, or other digestive disorders that can also cause bloating. They most likely, will not offer much in terms of dietary advice (which is one of the most important considerations in healing the gut, as after all, your food is the only thing coming in direct contact with it on a daily basis!)

How to Remedy Chronic Bloating

If you experience chronic bloating, I would be happy to be your guide in reversing and preventing it, so you can maintain a flat stomach all of the time.

I walk you through discovering your trigger foods and resetting your gut in my 10 Week Online Nutrition & Cooking Program.

In the meanwhile, here are some tips that will help:

Take a probiotic: Probiotics help balance the digestive flora, which, when taken regularly, should help prevent gas and bloating. This is the most effective probiotic on the market.

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.

As mentioned, I teach you how to figure out what is causing your bloating in my online nutrition course 

Christine was a program participant, and while she didn’t have a weight to lose, she was constantly bloated and puffy from eating foods that weren’t right for her body. At the end of 10 weeks, without changing her workout routine, she discovered the abs that were hiding underneath all the bloating!

If you want to improve your digestion, banish bloating, lose weight, increase your energy, and all around feel healthier, join us for the Healthy by Marlowe Nutrition Course.

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Hi, I’m Maria and I’m an Integrative Nutrition Health Coach.

I help busy women lose weight or clear up their acne by developing healthier eating habits, based on a plant-based paleo diet.

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