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How can I Reduce Water Retention and Bloating?

Autumn Rivers
Updated May 17, 2024
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There are many conditions that cause water retention and bloating, so it is fortunate that there are just as many ways to treat the issue. One of the first steps to solve this problem is to avoid certain items, including salt, excess gum or hard candy, and carbonated drinks. Adding a few helpful items to your diet is the next step, such as fiber, water, and yogurt. Finally, there are some lifestyle changes that can help quite a bit, and which do not usually require you to spend money. Exercising, acupressure, warm baths, and the addition of certain vitamins to your daily routine can help you eliminate water retention and bloating.

You may be surprised by the food products that tend to cause bloating. For example, eating hard candy and chewing gum frequently can cause you to take in excess air, which can lead to bloating. Drinking carbonated beverages, especially through a straw, is known to create gas in the body, so this habit should be stopped to avoid bloating. Of course, reducing your intake of salt is one of the major steps to take to eliminate bloat from your body. You can use pepper or other spices to take the place of salt in many recipes that need added flavor, and you can eat fresh food in place of fast food and frozen products to avoid salt.

It is advised that you replace salty foods with healthier items that do not cause water retention and bloating, such as yogurt, which contains good bacteria that can help reduce bowel issues. Any food with fiber can help your system flush out excess fluids and gas, as can sufficient intake of water. Drinking at least eight glasses of water each day should result in less bloating. Bananas are another food that can decrease bloat, since they contain potassium, which is known for helping the body get rid of excess fluid. You can add variety to your new anti-bloat diet by eating raisins, as well, since they serve the same purpose as bananas.

Changing your routine a bit will not only likely result in less water retention and bloating, but it can also help you feel healthier overall. Exercising regularly can help keep your digestive system moving, and can help you sweat out water, as well. You can also get medicines that claim to reduce bloating from your local drugstore, along with vitamin B6, which is a diuretic that can help you flush out water with more frequent urination. Other home remedies include acupressure, as putting some pressure on your pinky finger has been known to help reduce water retention and bloating. Finally, a reduction in stress, the addition of warm baths, and several smaller meals instead of three large meals can all help reduce bloating.

WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Autumn Rivers
By Autumn Rivers
Autumn Rivers, a talented writer for WiseGeek, holds a B.A. in Journalism from Arizona State University. Her background in journalism helps her create well-researched and engaging content, providing readers with valuable insights and information on a variety of subjects.
Discussion Comments
By accordion — On Jan 08, 2011

If you are trying to avoid a bloated stomach and prevent water retention, it is also important to make sure you are getting enough water- as in, more than what most of us find to be enough. While it sounds counter-intuitive at first, drinking enough water helps the excess water flow through your body, rather than getting stuck and making you feel ill.

By helene55 — On Jan 06, 2011

@widget2010, eating fiber later in the day does work to make any bloat less noticeable; I take probiotics daily, and I often take these right before bed for much the same reason; if I eat after I take them, for example, it can make me sick, which is what the pills are meant to avoid.

By widget2010 — On Jan 04, 2011

While fiber can definitely aid in digestion and therefore reducing bloat, do keep in mind that initially, fiber can actually cause bloating while your body is digesting it; even after you are used to a lot of fiber, it can have this effect if a person simply consumes too much of it. Some diet and nutrition specialists recommend consuming the largest amounts of fiber in your day within the last few hours before you go to sleep, so that any bloating or possible discomfort will be occur while you sleep, and be less noticeable and less annoying.

Autumn Rivers
Autumn Rivers
Autumn Rivers, a talented writer for WiseGeek, holds a B.A. in Journalism from Arizona State University. Her background in journalism helps her create well-researched and engaging content, providing readers with valuable insights and information on a variety of subjects.
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