Whether it’s a holiday potluck or summer barbecue with friends, eating past the point of fullness happens—and that’s totally normal. Sure, it’s not something we’d recommend doing every day, but when a special occasion hits and you’ve enjoyed a few too many dishes, it’s nothing to beat yourself up over.
At the same time, we get that overeating can come with some uncomfortable side effects, like bloating. That’s why we’re here to help. We’ll cover one of the easiest things you can do to help you debloat fast. Plus, we’ll share nutrition experts‘ science-backed tips to help you get back to feeling your best.
We’ve got a great alternative to unbuttoning your pants and sitting on the sofa after a big meal: the No. 1 thing you should be doing to debloat fast is participating in some gentle movement, like walking!
Let’s make this clear: some bloating can be perfectly normal and not a cause for concern. Whether you’ve eaten a big meal, tried a new food or vigorously exercised, bloating happens. And, if your meal was higher in protein or fiber or both, you may experience bloating as well, since more water binds to these nutrients during digestion. Instead of sitting in discomfort and getting into a negative mentality, nutrition experts and researchers agree that you should try some gentle forms of movement.
A 2021 study, published in Gastroenterology and Hepatology from Bed to Bench, found that a short walk improved feelings of bloat and discomfort in patients fairly comparably to medication for bloating. And, the best part, walking doesn’t require a prescription and can easily be performed almost anywhere.
Why, though, is walking just so beneficial for debloating? Well, it comes down to simple biology. Natalie Rizzo, M.S., RD, author of Planted Performance and founder of Greenletes, shares, “Gentle movement, like walking, may reduce bloating after a meal since the abdominal muscles contract while walking. This increases fluid and gas movement into the bowels and reduces bloating.”
In fact, according to San Diego-based registered dietitian and ACSM-certified exercise physiologist Wendy Bazilian, Dr.P.H., M.A., RDN, “Gentle movement, like a post-meal walk, stimulates the digestive process by enhancing peristalsis—the natural, wave-like motion of muscles in the digestive tract. This helps food move more efficiently through the system, reducing feelings of bloating and discomfort. Walking also improves blood flow to the digestive organs and encourages the release of trapped gas, a common source of post-meal bloating.”
Plus, a post-meal walk can do more than just relieve abdominal discomfort. A 2023 study published in the International Journal of Environmental Research and Public Health found that simply engaging in walking after a carbohydrate-dense meal can help decrease blood sugar and insulin levels. In fact, a 30-minute walk proved to be more effective than exercises like wall sits or bench stepping. The beauty of this is that it’s easy to incorporate into your post-meal routine and you don’t have to spend hours hitting the pavement to reap these benefits.
Bazilian notes, “What’s especially encouraging is how even a short walk—just two to five minutes—can significantly impact blood sugar levels. Light-intensity walking has been shown to reduce post-meal blood sugar and insulin levels compared to prolonged sitting. This can help prevent the sharp blood sugar spikes and crashes that can lead to sluggishness and discomfort—and other symptoms like bloating—after eating.”
Other Tips for Relieving Bloating
Moving mindfully is a great way to debloat, but that’s not the only thing experts recommend to help alleviate those symptoms. Consider these other tips from Bazilian and Rizzo to put you on a path to feeling better.
- Hydrate, strategically. Rather than consuming large amounts during or immediately after meals, drink water in smaller portions throughout the day. Bazilian writes, “Staying hydrated helps the digestive system function smoothly and prevents dehydration, which can sometimes contribute to bloating.”
- Eat mindfully. Slow and steady is an important motto to embrace as you eat your meals. Bazilian writes, “Take your time when eating to chew thoroughly and avoid swallowing excess air from bites, sips or talking while chewing, which can lead to bloating. Practicing mindful eating also gives the body time to signal fullness, reducing the chance of overeating—a key bloating culprit.”
- Fuel up with fiber. Contrary to what you may think, eating enough fiber can actually reduce bloating. And, unfortunately, most Americans aren’t eating enough of it. Rizzo writes, “It may seem counterintuitive to eat fiber when you’re bloated, but bloating can be a result of chronic constipation. Eating enough fiber promotes regular bowel movements, which can reduce bloating.”
- Add more gut-friendly foods. Bazilian shares, “Foods like yogurt with live probiotics, ginger or peppermint can naturally ease digestion in many people. These ingredients have been shown to soothe the digestive tract and minimize bloating.”
- Keep track of your bloat symptoms. Bazilian adds, “Get to know your own personal triggers and food habits to make a connection with your symptoms. This is where working with a registered dietitian and keeping a food journal can really come in handy.”
- Speak with a doctor. If you’re chronically bloated, talk to a doctor. Rizzo writes, “Some bloating is normal, but constant bloating may be a result of an underlying condition, like IBS, IBD, celiac disease or something else. If you experience bloating several times a week, consult a gastroenterologist.”
The Bottom Line
Nutrition experts (and science) agree that the fastest way to reduce feelings of bloat after a big meal is to do some gentle movement, like a short walk. This helps stimulate gastric emptying, allowing food to more easily pass through your digestive system. While bloating can feel uncomfortable, rest assured that occasional bloating is totally normal. However, if your symptoms don’t subside and you’re chronically feeling bloated, it’s best to speak with a medical professional like a gastroenterologist.
