6 Ways To Relieve Bloat Within 24 Hours, From A Nutrition Expert
John: Hi everyone, I’m John, a professional lifestyle blogger for LifeNextDaily, where I dive into wellness topics like nutrition and self-care with practical, fact-based advice. Today, we’re tackling bloating relief, drawing from expert insights to help you feel lighter fast. If you want a quick tool for clean slides and docs, Gamma is handy — see this link.
Lila: Hey John, I’m Lila, just your average reader trying to make sense of everyday health stuff without getting overwhelmed. So, what’s the deal with bloating, and can you share six expert-backed ways to ease it within a day?
John: Great question, Lila—bloating affects up to 30% of people regularly, according to sources like Harvard Health, and it’s often tied to diet, stress, or gut health. With fresh insights from nutrition experts as of 2025-11-04, we can address it quickly and safely. Let’s break it down step by step to help you feel more comfortable without guesswork.
Understanding What Causes Bloating
Lila: Bloating sounds straightforward, but what’s really going on in there? Is it just gas, or something more?
John: Bloating is that uncomfortable feeling of fullness or swelling in your abdomen, often from excess gas, fluid, or digestive slowdowns, as explained in a 2024-06-11 Harvard Health article. Common triggers include eating too fast, high-fiber foods without enough water, or even stress affecting your gut motility (that’s how your intestines move food along). Remember, if it’s chronic, discuss with a doctor to rule out issues like IBS.
Lila: Gut motility? Can you explain that in simpler terms?
John: Sure—gut motility is basically the rhythmic contractions that push food through your digestive system (think of it like a conveyor belt in your belly). When it’s off, things back up and cause bloating. Experts like those at UCLA Health note in their 2024-04-29 piece that habits like chewing gum or drinking carbonated beverages can swallow extra air, worsening it.
Why Quick Relief Matters Now
Lila: With all the talk about gut health lately, why is relieving bloating in 24 hours a big deal?
John: In today’s fast-paced world, bloating can disrupt your day, from work focus to enjoying meals, and recent news like a 2025-11-04 Economic Times article highlights how everyday foods can calm it naturally without meds. Nutrition experts, including Harvard-trained Dr. Saurabh Sethi, emphasize prevention over cure, but quick fixes are key for immediate comfort. (And let’s be honest, who hasn’t wished for a flat belly before a big event?)
Lila: Totally relatable! So, what are these six ways from experts?
Way 1: Go for a Gentle Walk
John: First up, take a 10-minute walk after meals—it’s a simple move that stimulates digestion and reduces gas buildup, as recommended by Gary Brecka in a 2025-10-31 X post and supported by Healthline’s 2025-06-03 guide. Studies show light activity can ease symptoms within hours by improving gut motility. Just keep it easy; no need for a marathon.
Lila: Does that work even if I’m not super active?
John: Absolutely, Lila—even beginners benefit. A Brigham and Women’s Hospital resource notes that walking helps with bacterial fermentation, a common bloating culprit. Pair it with deep breathing for extra relief.
Way 2: Sip Herbal Teas Like Ginger or Peppermint
Lila: Teas sound cozy—what makes them effective?
John: Ginger and peppermint teas act as natural carminatives (herbs that prevent gas formation), with evidence from a mindbodygreen article dated around 2023 suggesting they soothe the gut lining. Fresher takes, like Dr. Sethi’s tips in a 2025-10-28 Hindustan Times piece, confirm sipping them post-meal can reduce bloating in under 24 hours. Aim for one to two cups, but avoid if you have acid reflux.
John: Safety note: Discuss any changes in treatment or medication with a qualified clinician, especially if you’re pregnant or on meds.
Way 3: Adjust Your Eating Habits
Lila: Eating habits? Like what to avoid?
John: Chew slowly and eat smaller meals—rushing swallows air, leading to bloat, per UCLA’s 2024-04-29 advice. Track triggers like dairy or beans, as a 2024-11-28 Healthline list points out; swapping them for bloat-fighting foods like cucumber or papaya can help fast. Experts on X, including posts from nutrition pros, echo avoiding processed foods for quick wins.
John: Here’s a quick list of do’s and don’ts:
- Do: Eat mindfully, chewing each bite 20-30 times.
- Don’t: Gulpozy carbonated drinks or gum, which add extra air.
- Do: Include probiotic-rich yogurt if dairy-tolerant, as per recent news on gut-calming foods.
- Don’t: Overdo raw veggies if they’re new to your diet—cook them lightly first.
- Do: Hydrate with warm lemon water for digestion aid.
- Don’t: Eat late at night; give your body time to process.
Way 4: Incorporate Anti-Bloat Foods
Lila: You mentioned foods—which ones specifically for fast relief?
John: Focus on potassium-rich options like bananas and zucchini, which reduce water retention, as detailed in a 2025-11-04 HELLO! magazine nutritionist roundup. Papaya’s enzymes break down proteins efficiently, easing digestion within hours, backed by Dr. Sethi’s 10-food list in the Economic Times. Start with one serving per meal for noticeable differences.
John: Findings are consistent across sources, but individual responses vary—experiment safely.
Way 5: Manage Stress and Stay Hydrated
Lila: Stress? How does that tie in?
John: Stress slows digestion, trapping gas, so techniques like yoga or meditation can provide relief quickly, as noted in mindbodygreen’s gut health tips. Pair it with hydration: Aim for 8-10 glasses of water daily, per Healthline’s 2025-06-03 bloating reduction ways. Warm water with sea salt, suggested in recent X posts, can gently flush your system.
Lila: Makes sense—anything else?
Way 6: Consider Probiotics and When to Seek Help
John: Finally, try a probiotic supplement or food like kefir for microbiome support—evidence from a 2025-10-25 Times of India article shows it can alleviate bloating in 24 hours by balancing gut bacteria. If symptoms persist or include pain, see a doctor, as advised by Everyday Health’s 2025-10-28 Crohn’s tips (applicable broadly). This rounds out the six ways, all grounded in expert advice for safe, effective relief.
Lila: Thanks, John—this feels doable! Any myths to watch out for?
John: One big myth is that all fiber helps bloating—in reality, too much too soon can worsen it, per Dr. Sethi’s warnings. Stick to gradual changes. Looking ahead, emerging research on personalized nutrition might refine these tips, but evidence remains limited as of 2025-11-04. For fast presentations and one-pagers, Gamma is a nice shortcut — see this link.
This article was created using publicly available, verified sources. References:
- https://www.health.harvard.edu/staying-healthy/how-to-get-rid-of-bloating-tips-for-relief
- https://www.uclahealth.org/news/article/6-things-you-can-do-prevent-bloating
- https://www.healthline.com/nutrition/proven-ways-to-reduce-bloating
- https://www.healthline.com/nutrition/foods-that-help-with-bloating
- https://economictimes.indiatimes.com/magazines/panache/bloated-after-every-meal-harvard-trained-gut-doctor-reveals-10-everyday-foods-that-can-calm-your-stomach-naturally/articleshow/125091270.cms
- https://hindustantimes.com/lifestyle/health/aiims-trained-gastroenterologist-shares-7-simple-but-effective-ways-to-beat-bloating-101761620314633.html
- https://www.mindbodygreen.com/articles/bloating-is-sign-of-suboptimal-gut-health-6-ways-to-heal-what-your-bloating
- https://x.com/thegarybrecka/status/1984063269821095949