Need to know how to get rid of belly bloat in 24 hours? Maybe you have an event coming up soon and have to wear a nice dress. Or maybe you’re trying to lose the massive bloating after a weekend of bad eating. Or maybe you’re sick of your stomach looking like there’s a balloon in it.
There’s no doubt the belly bloat is both unsightly and uncomfortable. The thought of having to wear a skin-tight dress with a bloated belly can be nerve-racking. Nobody wants to look like they’re 8 months pregnant because they have a bloated stomach.
Even if you’re skinny or have lost weight you can still have a bloated stomach that sticks out as far as your chest. I’ve seen people who have abs you can still see even though their stomach is ballooned out. It’s easy to become frustrated even though you’ve lost weight but your gut is still way bloated.
And just cutting more calories isn’t going to be the answer. To undo the damage and to help reduce bloating you’re going to have to stop it at the source. Water retention is one of the main causes of a bloated stomach but it’s not the only one. To get over constantly being bloated you need to uncover some of the hidden culprits.
Here you’ll discover how to lose your belly bloat fast. You’ll be able to discover a solution for your bloated stomach here even if you’ve tried everything else with failure. Now let’s get into it so you can finally lose that belly bloat.
What Causes Bloating in the Stomach?
Now there are quite a few reasons why you could be getting a bloated stomach. But at the end of the day, it usually comes from holding water and intolerances to the foods you’re eating. The root causes of your bloated belly are your gut health and the reactions you have to certain foods.
Poor gut health can lead to Irritable Bowel Syndrome (IBS). Having IBS can lead to uncomfortable bloating that makes you look and feel horrible (1). Your body produces excessive gas making your stomach pop out to look bigger than it is. Getting your gut health fixed will be of the utmost importance to fixing your bloated belly.
Stress can also cause gas and bloating (2). Most people have abdominal pains when they feel stressed. Your digestive system is controlled by your nervous system (3). This is why stress can make your stomach upset. If you’re stressed out then your body releases hormones like cortisol that promotes holding onto water weight (4). And if you have IBS then stress can make your bloating even worse. Everybody hates a stress belly!
Food intolerances can also lead to a bloated stomach (5). If you’re allergic to a certain food then your body will have trouble digesting it. This could also trigger inflammation that will cause you to bloat and gain weight (6). Just because you don’t have an overwhelming allergic reaction to eating certain foods doesn’t mean your body isn’t somewhat intolerant to it.
If the bacteria in your gut is out of balance then this will also cause your digestive system to become bloated (7). Eating bad foods can cause your gut microbiome to become imbalanced leading to inflammation (8). Your gut won’t be able to digest foods as easily. This leads to bloating especially after eating carbs. Sometimes you can get small intestine bacterial overgrowth (SIBO). This is caused by too much bacteria in your small intestine which can cause bloating (9).
Taking a probiotic can do wonders for improving your gut health and rebalancing your microbiome.
Belly Bloat Detox
Fixing your digestive system is the first thing you’re going to have to do. This will get to the root cause of your bloating. Otherwise, you could be unknowingly eating foods that are causing your stomach to bulge out from excess bloating.
The FODMAPs are certain types of carbohydrates that are heavily linked to excessive gas (10). You’ve probably heard how eating beans can give you gas. Well, other FODMAPs are short-chained carbs that can also cause you to get gassy. FODMAPs aren’t easily digested and instead make their way into your intestines. This leads to more gas in your belly.
Now not everybody has trouble digesting FODMAPs. But some of us who are unlucky end up getting bloated after eating them. If you have Irritable Bowel Syndrome or are chronically stressed out then eating these FODMAPs can make your bloating even worse.
Some examples of FODMAP foods you should avoid: – beans
- milk and other dairies
- battered fish
- breaded meats
- gluten-based bread
- artificial sweeteners
Along with avoiding FODMAP foods, it’s a good idea to try Intermittent Fasting. Fasting gives your digestive system a break which can improve symptoms (11). Fasting also gives your gut a chance to reset by not having to digest foods that could cause it to produce gas.
Studies have found fasting to improve symptoms of IBS such as bloating after eating (12). Artificial sweeteners like sugar alcohols should be avoided too. Sugar alcohols are processed in your large intestine where they could release gas (13).
One of the big problems with getting rid of your puffed-out stomach is finding out what foods are causing it in the first place. You could be unknowingly eating something that’s the root cause of your bloating. And if you aren’t aware of what it is then you could never end up getting rid of your bloated stomach.
That’s why trying an Elimination Diet can help you get to the root cause of your overwhelming water retention. To start an Elimination Diet just start avoiding foods that you think could be causing the problem for 3 weeks. It takes this long for you to eliminate these foods from your body.
Then after 3 weeks start to slowly bring back the foods you previously eliminated. Make sure you only add them one at a time so you can tell if it’s what’s causing your stomach to get upset. Make sure you write in a journal what foods you ate at what times and your reaction to them.
If you don’t end up having any negative reaction after eating a certain food after reintroduction then you can move onto the next one. It might take 2-3 months to figure exactly what foods are causing your gas and bloating. But this is one of the more surefire ways to lose it long term.
Flush Out Sodium Bloat
It’s no secret consuming too much sodium can make you gain water weight. Studies have found a high sodium diet can lead to excessive bloating (14). And with many people over-consuming processed foods that are high in sodium it’s no wonder why so many of us are getting bloated bellies.
Avoiding processed foods is key to lowering your sodium intake. Next time you’re about to microwave a processed food check the nutritional label for the sodium content. It’s most likely sky-high in sodium. Eating more healthy foods like vegetables, lean meats, and good fats is key to balancing your sodium levels.
Consuming more potassium will help to balance out your sodium levels (15). If your body is low on potassium then your body will not want to flush out your water weight. Your body will have a hard time pumping out sodium from your cells if there isn’t enough potassium there to flush it out.
Your stone age ancestors consumed 16 times as much potassium as sodium. Today in the modern world the average person is consuming double the sodium they are compared to potassium. This is why it’s a good idea to take a daily electrolyte that’s high in potassium. I also like to drink potassium-rich coconut water when I want to drop water weight fast.
Another way to quickly lose the belly bloat is to cut out the carbs from your diet. Most of us know how bad the stomach bloating can be after a weekend of binge eating heavy carb foods. Foods like pizza, pasta, bread, rice, cookies, muffins, candy, breakfast cereals, and potato chips are not only heavy on carbs but also contain sodium.
One of the reasons eating too many carbs can make you bloated is they cause you to retain water (16). When you eat carbs and don’t end up using all of them for energy your body can store them as glycogen. This glycogen holds onto 3g of water for every 1g it has. So the more carbs you’re eating the more water your body is going to hold.
But by eliminating carbs from your diet you can start to burn through your glycogen stores. This will quickly flush out much of the water weight you gained from eating too many carbs. If you’re trying to lose the bloating fast then try to keep your carbs under 50g for the day.
Make sure you check the Glycemic Index (GI) before you eat them. It’s surprising what foods can cause a glycemic response in your body after eating them. A spike in blood sugar can cause you to gain weight by becoming insulin resistant (17). In general, eating lower GI foods will help to not only keep the excess weight off but also the bloating.
Many people who try the keto diet end up getting bloated during the “keto flu” part (18). This is when your body adjusts to ketosis and can lead to bloating and nausea. It’s no secret the keto diet can be very effective for weight loss in many people. But I don’t fully recommend it for sustainability and this very reason (19).
Instead, take a high-quality ketone supplement like Keto Elevate. This provides your body with the same ketones you’ll produce on the keto diet that signal for your body to start burning your fat stores for energy. This way you can still lose weight but you won’t have to go through the keto flu (20).
Anti-Bloat Foods for a Flat Belly
Eating smaller meals will help to lessen your bloating than eating larger ones (21). When chewing, try to slow down since eating too fast can cause you to swallow more air. And the more air you’re swallowing the more bloated you’re going to become. Chewing gum every day should also be avoided since it could cause you to swallow air (22). Plus a lot of chewing gum contains sugar alcohols that could cause bloating.
Now getting enough daily fiber is good for your digestive health (23). But consuming high fiber can also lead to uncomfortable gas and bloating (24). It’s best, in the long run, to slowly ramp up your fiber intake. But be careful not to consume so much to the point it causes bloating. Keeping a food journal can help to keep track of how much fiber is ideal for your body.
Crazy enough not drinking enough water can make you bloated. If your body becomes dehydrated then your digestion will slow down. Your electrolytes will become imbalanced and your digestion will slow down. When your body senses it’s becoming dehydrated it’ll then hold onto your water stores even harder (25). This can cause you to become bloated. So drinking enough water daily is critical but at the same time, you don’t want to drink too much.
Be careful with drinking carbonated drinks since they too can cause you to become bloated (26). The carbonation in the liquid you’re drinking is filled with gas. So it makes sense that drinking these carbonated beverages can give you gas and bloat you out. Some examples of carbonated drinks you might want to avoid are soda, diet sodas, La Croix, beer, sparkling waters, White Claws, and sparkling wine.
Drinking too much alcohol can cause your digestive tract to become inflamed (27). Your gut lining will also begin to thin as the alcohol breaks it down. This irritation and inflammation in your gut can degrade your digestive tract to cause bloating (28). It’s best to cut back on your alcohol consumption to avoid this swelling that can make you look puffed out.
To repair a weakened gut lining take Gut Reg. It’ll strengthen your gut lining strengthen your guts immune system.
Sweat It Out
One of the simplest and foolproof ways to drop your bloating in 24 hours is to sweat it out. Sweating naturally eliminates the water in your body. Not only that but sweating can also detoxify your body by getting rid of harmful heavy metals and other toxins built up in your skin (29).
Whenever you’re feeling bloated try sitting in a sauna for 20-30 minutes. By the time you’re done, you should be sitting in a pile of your sweat. One way wrestlers lose weight rapidly is by sweating out their water weight. The excess water you’ll remove by sweating it out in the sauna will give you a much slimmer appearance.
Another way to lose your bloating is to do a glycogen depleting workout. Earlier in this article, you discovered how glycogen stores extra water in your body. But by doing a workout that depletes your glycogen stores you’ll be able to shed some of this extra water weight. HIIT combined with resistance training is a great way to deplete glycogen.
Yoga is also another way of exercising that’s been found to help get rid of bloating (30). You’ll stretch out your body to improve circulation and strengthen your GI tract. Certain positions like Downward Facing Dog can also help expel gas. Not to mention yoga can relieve stress that causes you to get bloated in the first place (31).
If you’re taking creatine then be aware that this too could be making you bloated. Multiple studies have found creatine to be effective for improving exercise performance, building muscle, and improving depression (32,33). But the “creatine bloat” is when your body holds onto more water. The creatine loading phase will especially increase the amount of water in your muscles (34).
Fix Your Posture
Your body posture has a surprisingly big impact on bloating (35). Lying on your back while bloated will make it harder for you to get rid of the gas. But sitting in an upright position can help you expel the gas faster.
Sitting up straight will get those trapped gases out of you faster. Slouching can lead to acid reflux that will make you even more bloated.
If you have an anterior pelvic tilt then your stomach could be sticking out farther than it should. Sitting too much or even standing too much can cause the top of your pelvis to tilt forward. This makes your butt stick out more while also making your belly pop out.
To correct an anterior pelvic tilt stretch your hip flexors, increase mobility in your upper back, and strengthen your abs by doing planks. Weak hamstrings and glutes will also cause an anterior pelvic tilt.
Get Rid of Your Bloated Stomach in 24 Hours
If you need to get rid of your bloated stomach in less than 24 hours then this is what I would do. First of all, you should be fasting since you need to eliminate any food that could cause you to become more bloated. Only drink water but try not to drink too much.
Then do a glycogen depleting workout like the ones you’ll find in my Flat Belly Formula program. This will get rid of the glycogen in your body that holds onto water. After the workout jump in the sauna for 20-30 minutes. You’ll sweat out much of the water retention that’s making you puff out.
Try drinking coconut water since the potassium will help to flush out the sodium that’s making you retain water. If you have to eat then stick with green leafy veggies. A simple salad will be good just make sure the dressing isn’t high in sodium. Avoid carbonated beverages and alcohol that can make your bloating worse.
Lastly, try drinking teas that could help fight the bloating. Dandelion tea and peppermint tea have been found to relieve digestive issues and lessen bloating.
The Last Word
When all else fails with getting rid of your bloated belly you can always wear some Spanx. This will hold your puffed-out belly in tighter so you look better in clothes. This is obviously a temporary solution but if you need to look good fast then this could be a quick answer.
Bloating can make your belly pop out more than you want. Nobody likes having a bloated muffin top that pops out when wearing a skirt. But stressing out about being bloated can end up making things worse. Try to stay stress-free and improve your sleep quality to help reduce bloating. CBD oil has been found to lower anxiety, reduce stress, and improve sleep (36,37).
Keep in mind that if you’re on your period then it’s common to gain up to 5 pounds of water weight. The hormonal changes your body goes through during your period promote water retention (38). But the good news is your body should quickly flush out this water weight a few days after menstruation. A menopause belly can also happen with middle age.
At the end of the day bloating isn’t only uncomfortable but it can also have a negative impact on your appearance. Nobody likes looking bigger and puffier than they are. There are some quick ways you can get rid of the bloated belly but in the long run, it’s best to find the root cause to prevent it from happening in the future.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.