10 Ways to Reduce Bloating for a Flatter Stomach

Even the most distinguished sets of abs can swiftly disappear beneath a bloated stomach. You spend all those painstaking hours in the gym to carve out that perfect six pack, and then the wrong choice of breakfast can suddenly ruin everything.

Bloating can be caused by a number of factors including water retention, excess gas or even constipation. We share 10 ways to reduce the bloat, so that next time you wear your body-hugging, Be An Athlete vest top and leggings, they show off all your hard work like they should!

1. Potassium rich foods to flush out excess liquid 

Foods including bananas, fish, avocado, dried apricots and dark leafy vegetables contain a high level of potassium, which helps regulate the fluid balance in your body.

Other potassium high vegetables, including asparagus and potatoes, also contain an amino acid called asparagrine; a diuretic that flushes out excess liquid from the body. A garnishing of parsley will have the same effect, and has the added benefit of making your meals look like they’ve been prepared by a chef!

2. Eat more fibre for improved bowel movement 

Sometimes, bloating is caused by the build up of waste materials in the colon. Fruits, beans, nuts, lentils and non-starchy vegetables are all good sources of fibre that will help get things moving again.

3. Pop the bubble

Your diet isn’t necessarily to blame for the bloating around your stomach. Other contributing factors include habits that cause you to inhale an unnecessary amount of air, including chewing gum, smoking, drinking through a straw, and talking with your mouth full – bloat or no bloat, this last one isn’t doing you any favours anyway!

A bloated stomach might also be down to eating too quickly. Slow down! Digestion begins in the mouth, and so by chewing your food properly you’ll prevent your stomach from having to overwork.

4. Carbohydrates in the morning

Carbohydrates provide your body with slow release energy, and so it makes sense to eat them earlier on in the day. Starchy foods like bread and water can also cause water retention, so avoid them at night to prevent that puffy look in the morning.

Instead of three big meals a day, try eating smaller and more regular amounts so that your stomach once again doesn't have to over-work. This also leads to a higher metabolic rate, and better balanced blood sugar levels. If you haven't time to prepare 5-6 meals a day, read our previous blog for a list of the top 10 healthy snacks.

5. Fizzle out fizzie drinks

Carbonated drinks rarely provide any health benefits. More often than not, they’re full of sugar, or use artificial sweeteners such as aspartame (a substance so evil it deserves its own blogpost!). In addition, the bubbles will pump your body full of air, so stick to soft drinks!

6. Probiotics for a flatter belly

Bloating is often caused by an imbalance of gut microflora. By eating more foods naturally high in probiotics, such as yoghurt, miso soup or soft cheese, this will support the efficient digestion of food and regulate healthy bowel movement.

7. One for the ladies

Bloating is often associated with menstruation. If this is the case, make sure you’re getting enough calcium (1,200mg/day) and magnesium (200 to 400mg/day) in your diet, during this...period.

8. Work up a sweat to release excess water

Just another reason why regular exercise is so important. Sweating will naturally release excess water, but even a 15-20 minute walk a day will help to keep food moving through your digestive tract.

9. Wheat and lactose allergies can cause bloating

Always consult your doctor first, but unnecessary bloating might be the result of a food allergy, such as wheat and lactose intolerance.

Perhaps try reducing your consumption of the suspected food, and see whether that makes a difference.

10. Massage your stomach to release excess air

To help relieve an already bloated stomach, try massaging your abdomen in order to release the unwanted gas (might want to do it in private though, in case of a sudden release!).

Place your fingers above your hip bone, and gently circulate them up to your ribs, across towards the middle, and then down and out again.

We hope this helps, and hey, if you know any other great tips to reduce bloating for a flatter stomach, let us know in the comment box below! For those of you who are prone to a bit of the bloat, why not try out our ultra cosy, premium bottoms and hoodies to keep you feeling comfy all day long.



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Be An Athlete is a premium sportswear brand. Through the Be An Athlete blog, we hope to share health and fitness tips, in addition to exploring fashion, lifestyle and popular culture. If you would like to get in contact, please email Ryan@baaclothing.com