How To Lose Bloated Belly Fat – 10 Proven Effective Tips For You In 2024

Sevginur Akdas, RD
Eat slower, exercise more, limit processed foods and fizzy drinks, avoid FODMAPs when you want to know how to lose bloated belly fat in 2024.
how to lose bloated belly fat
10 methods to lose bloated belly fat. Photo: Ba Le Ho

Does your belly feel bloated more often than not? When your belly frequently looks distended and feels full, there must be a cause. You wonder, am I bloated or fat? If fat is the issue, click here for eight healthy tips experts recommend to lose belly fat.

Did you know one of the top reasons[1] people seek out medical care for their gut is because of belly bloat? There are multiple reasons why your belly might look bloated. Would you like to know where you should search to find out exactly how to lose bloated belly fat? This article will answer this question and more.

10 Ways To Reduce Bloating Belly

  1. Eat mindfully.
  2. Move your body. 
  3. Monitor carbonated drinks.
  4. Limit FODMAPs.
  5. Decrease processed foods.
  6. Know and avoid your food intolerances.
  7. Try probiotics and prebiotics
  8. Improve eating patterns.
  9. Drink water and herbal tea.
  10. Eat the proper amount of fiber.

10 Methods On How To Get Rid Of Bloating Belly

Bloating is a common gastrointestinal symptom, especially for people with irritable bowel syndrome. That uncomfortable and full-gassy feeling in the lower abdomen can be caused by food intolerance, poor digestion, and the types of foods you consume. A distended abdomen is more commonly seen in people with constipation or pelvic floor disorders.

Let’s look at ten ways to lose that bloated belly.

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Eat Mindfully

Pay attention to how you eat. Eat more slowly. When you eat too quickly, you can swallow excess air, which can cause gas. Chewing food[2] adequately before you swallow can assist your digestion process and decrease the incidence of bloating. Mindfully consuming food also helps you avoid overeating, which can lead to excess calorie consumption and weight gain.

Another activity associated with bloating is wearing poorly fitting dentures, which can cause excess gas in the belly due to swallowing air during eating. Chewing gum and sucking on hard candy are other culprits.

Move Your Body

how to lose bloated belly fat
Regularly moving your body assists digestion. Photo: Admiral/Shutterstock

Exercise offers many benefits, including improved digestion and decreased belly size. Physical activity can take many forms: Walking, weight lifting, or Pilates. Regularly moving your body assists digestion by improving motility in the GI tract and decreasing water retention. 

Improving your abdominal muscle strength with exercise will increase postural support and may decrease abdominal distension. Research[3] shows that even mild physical activity helps clear intestinal gas and reduce bloating symptoms. Mountain climbers and planks are fabulous and functional abdominal exercises to help improve upright postural support. This article discusses why crunches are likely the most common exercise known to improve abdominal strength for better posture and appearance. 

This study showed the positive effects of a 12-week walking[4] program with reduced abdominal fat. Pilates is effective in toning and strengthening abdominal muscles and has been shown to reduce abdominal girth as well. There is ample evidence that weight lifting and resistance training decreased total body fat, including visceral fat,[5] while improving overall body composition.

Monitor Your Intake Of Carbonated Drinks

Sparkling water is all the rage these days. Drinking too many fizzy drinks can cause increased gas, belching, and abdominal bloating. Carbonated beverages, including beer and soda, are made with carbon dioxide, which can add air bubbles to the belly, especially if drunk too fast. If the excess air is not expelled via the mouth by burping, then it travels to the lower abdomen and causes bloating. 

Soda drinkers who consume diet drinks should be aware of sugar alcohol’s impact on the gastrointestinal system. Many types are linked to irritable bowel syndrome or IBS[6] symptoms and gastric disturbance. Research indicates the body’s response is related to the amounts ingested. There are not enough long-term studies on sugar alcohol effects on humans to date; regardless, they should be avoided when following a low FODMAP diet.  

Limit Carbohydrates That Cause Gas

Certain foods are known to cause gas, such as cruciferous veggies like broccoli and cauliflower, and fiber-rich foods like beans. Some sugars, starches, and fibers do not completely break down in the stomach and small intestine.[7] As a result, eating foods in those categories can cause gas and make bloating worse. For instance, people who cannot digest the sugar that naturally occurs in milk properly are lactose intolerant. Abdominal pain and bloating are usual complaints associated with lactose intolerance, which can occur with other dairy products as well as milk.

Carbohydrate subtypes – fructo-oligosaccharides (fructans), galacto-oligosaccharides, lactose, fructose, sorbitol, and mannitol – known as FODMAPs[1] are poorly absorbed and can cause GI distress for some. Fermentable oligosaccharides are prebiotic, meaning they feed the good bacteria in the gut. Some people benefit from eliminating these fermentable foods due to the level of discomfort and even abdominal pain they experience. 

Another reason people may encounter abdominal bloating and distension is due to a condition in the small intestine. SIBO[8] or small intestine bacterial overgrowth, is the result of excessive bacteria residing in the small intestine. It upsets the gut microbiome and can have more serious effects than bloating, such as chronic diarrhea or constipation, abdominal pain, and malnutrition due to poor absorption of nutrients in the GI tract.

Initially thought to be less common, now evidence suggests it may be more associated with IBS than previously realized. Doctors have improved tests to determine if SIBO is the cause of your abdominal bloating.

Decrease Intake Of Processed Foods

Ultra-processed foods are widely available but lack essential nutrients the body needs, and research shows they are linked with obesity. Processed foods contain refined flour, excess sodium, and trans fats. They are often sugary foods as well, which carry a high glycemic index affecting insulin sensitivity. 

The additives involved in ultra-processed foods can alter the microbiome[9] in the gut, triggering inflammation. Too much salt makes you retain water and results in a bloated feeling in the abdomen. For these reasons, if you want to get a flat stomach, limit processed foods.

Know And Eliminate Your Food Intolerances

Food intolerances can cause irritable bowel disease-like symptoms,[10] including abdominal pain, bloating, and cramping. Intolerance to fermentable carbohydrates can also cause abdominal distension and flatulence. A few of the most common food intolerances include wheat, milk, eggs, and soy.

If you think your body reacts to certain foods, it is best not to eat them. It is recommended to consult with a medical professional for guidance and testing to know what specific foods are best to avoid. Once you are aware of foods that may cause digestive system discomfort, stop eating them if you want to debloat.

Try Probiotics And Prebiotics

Probiotics are living microorganisms that can help improve the balance of healthy bacteria in the microbiome by decreasing the bad bacteria. Recent studies indicate probiotics[11] may be beneficial in relieving irritable bowel-like symptoms. Certain strains are confirmed to be more helpful for abdominal pain and bloating, as well as others. More study is necessary to further understand.

Prebiotics[12] are non-viable dietary substances that help health-benefiting bacteria grow in the intestines. Fermentation of prebiotics in the intestines results in anti-inflammatory substances that may be promising for improved digestive system health. They may decrease symptoms associated with IBS and thus assist debloating.

Improve Your Eating Patterns

Oddly enough, your posture while you are eating is important. Several studies indicate that for optimal digestion, you should sit in an upright, supported body position. Sitting tall[13] allows food to pass through and be absorbed in the digestive tract without issues that might lead to gas and bloating.

The time of day you choose to eat can also affect your digestion. Experts recommend not consuming large meals late[14] in the evening or before bedtime. The digestive process slows down during sleep which makes it difficult to digest large amounts of food properly and can lead to abdominal discomfort and bloating. If you must eat later in the evening, try to eat smaller meals. 

Drink Water And Herbal Tea

how to lose bloated belly fat
Several herbal teas are linked with improving abdominal discomfort. Photo: madorf/Shutterstock

While drinking water is recommended for good health and aids digestion, flat water instead of carbonated water is ideal if bloating is a problem for you.

The carbon dioxide infused into carbonated beverages allows you to swallow air, producing excess gas and potential bloating. 

Many teas exhibit health benefits. Several herbal teas are linked with improving abdominal discomfort. Ginger[15] tea has been touted in complementary and alternative medicine for multiple reasons, including being anti-inflammatory and positively affecting the gastrointestinal system. Ginger tea is a long-used remedy to ease nausea.

Peppermint[16] oil, which is derived from peppermint plant leaves, which are used in tea, contains anti-spasmodic qualities, easing the digestive muscles. Peppermint oil capsules are used to treat IBS. Proper dosage is still being studied. 

The dandelion[17] plant contains antioxidants, demonstrates anti-inflammatory properties, and has been proven to have positive effects regarding metabolism regulation. These qualities can aid the fight against obesity, diabetes, and cardiovascular disease. Seems like sipping on dandelion tea may have substantial health benefits, although more research is needed in this area.  

Eat The Proper Amount And Type Of Fiber

Fiber is necessary for a balanced diet and proper digestion. Eating a diet rich in fiber-containing foods is associated with good health benefits beyond digestion. Nevertheless, consuming too much fiber or the wrong types of fiber can have adverse effects on your gut, such as abdominal cramping, pain, diarrhea, or flatulence. 

The current daily fiber[18] recommendation for adults is between 25 and 30 grams. The average person in North America consumes approximately 17 grams of fiber. Experts encourage eating a mix of soluble (e.g., oats) and insoluble (e.g., wheat bran) fiber for optimal health and digestion. More than 40 grams of fiber daily may be enough to cause abdominal discomfort in some. 

Experts recommend avoiding whole wheat fiber since it is heavy in FODMAP compounds. Psyllium,[1] a more slowly fermenting fiber, is easier in the GI tract. The recommended amount of fiber intake aids in more regular bowel movements, which lessens abdominal bloating.

What Is Bloating?

Bloating is reported as feeling full and added pressure from trapped gas in the abdomen. It is common and can be caused by eating habits, poor digestion, constipation, illness, or can be associated with menstruation or menopause. Bloating usually entails excess gas or full bowels in the digestive system. The discomfort may be short-lived or chronic based on the origins.

Am I Bloated Or Fat?

If your abdomen expands throughout the day, is temporary, or fluctuates, it is more likely due to bloating. Belly fat is evident when body weight increases, excess fat is noted, and the belly protrudes due to excess subcutaneous fat. Both can be affected by a poor-quality diet, eating ultra-processed foods, and a sedentary lifestyle. 

Some options for self-treatment might include dietary supplements like digestive enzymes or apple cider vinegar. Although their benefits are still being studied, non-animal-derived digestive enzyme[19] supplementation was helpful in the digestion of all food types. Massaging your abdominal area and soaking in an Epsom salt bath are some home remedies to debloat your belly.

Monitor your calorie intake for a few weeks to help determine if that is the reason for your enlarged belly. Weight loss is more manageable when you know your daily caloric intake. Exercise combined with fewer calories is proven to help decrease abdominal fat. If you are unsure of the difference between bloat and fat, maybe a visit to your doctor or dietary professional might be in order.

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When To See A Doctor?

Severe bloating or bloating that does not go away could indicate a serious condition like celiac disease or cancer. It is recommended to see a medical professional if bloating is painful, the condition worsens, or is accompanied by other symptoms. Concerning symptoms[2] include:

  • You’ve been feeling bloated for three weeks or more.
  • You feel bloated regularly (more than 12 times a month).
  • You’ve tried changing your diet but keep feeling bloated.
  • You have a swelling or lump in your tummy.
  • You have bloating, sick, vomiting, diarrhea, constipation, weight loss, or blood in your poop.
  • You find it difficult to move or do daily activities because you’re bloated.

The Takeaways

Exercise daily involving walking, weight training, or pilates are all helpful in improving blood flow, which increases circulation and supports digestion. All of these are beneficial in decreasing belly fat as well.

Your diet is an important factor in digestion and thus affects bloating. Eating a low FODMAP diet, acknowledging your food intolerances, and avoiding them are helpful. Consuming the proper types and amounts of fiber and drinking plenty of water while avoiding too many fizzy drinks can debloat your belly. Eating too many processed foods and sugar can affect your general health, but they are also associated with gut inflammation and poor digestion.

Trying probiotics and prebiotics, which are associated with improved balance in the GI tract, is a more long-term solution for better gut health. Consuming food upright and limiting large late-night meals also assist in good digestion, resulting in less abdominal discomfort. Mindful eating prevents overeating or eating too quickly, where you might swallow air and cause excess gas. 

If your symptoms turn from annoying to serious, consisting of drastic changes in bowel habits or pain and loss of daily function, contact your doctor as soon as possible.

Frequently Asked Questions

What is the fastest way to lose belly fat and bloating?

While it is understandable that you want to know how to debloat fast, experts recommend lifestyle changes for long-term management. Exercise regularly, such as walking or Pilates for weight management. Try limiting eating items that cause you abdominal discomfort.

How can I lose my bloated stomach?

Try limiting carbonated drinks, avoiding any foods you are intolerant to, adding probiotics or prebiotic foods, eating the proper type of fiber, and exercising more to lose a bloated stomach.

Why is my stomach so fat and bloated?

You may be eating foods that your body reacts poorly to, eating too quickly or too late in the evening. Also, lack of proper fiber, water, and physical activity can cause bloating.

How do you get rid of stomach bloating in 7 days?

Trying to get rid of stomach bloating in 7 days may be unrealistic. You could try eating slower, consuming foods your body reacts well to, drinking flat water that is not sparkling, sipping herbal teas, and exercising more.


  1. Foley, A., Burgell, R., Barrett, J.S. and Gibson, P.R. (2014). Management Strategies for Abdominal Bloating and Distension. Gastroenterology & hepatology, [online] 10(9), pp.561–71. Available at:
  2. NHS Choices (2023). Bloating. [online] Available at:
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