Bloating: 9 Quick, Science-Backed Ways to Beat Belly Puffiness Today

Beat belly puffiness fast with 9 science-backed tips. Simple, proven strategies you can apply today—diet tweaks, hydration, and easy fixes to feel lighter. Bloating can come from gas buildup, slow digestion, or water retention, but small, consistent changes add up. Start with basics like steady hydration, mindful eating, and trimming excess salt to calm a bloated belly. Gentle changes you can implement today include sipping water steadily with meals and swapping carbonated drinks for still water or tea. As you fine-tune your approach, consider how your gut health influences bloating. Quick adjustments such as eating slowly and chewing thoroughly to reduce swallowed air, limiting salt and processed foods to curb water retention, and tracking which gas-producing foods trigger symptoms can make a noticeable difference. A short post-meal walk or light movement helps stimulate digestion and move gas along more smoothly. Probiotic-rich foods or targeted probiotics may also help some people reduce bloating, alongside gradually increasing soluble fiber from easy-to-digest sources and keeping a simple food diary to identify personal triggers. For a deeper, data-driven path to managing bloating, InnerBuddies offers a white-label Gut Health Operating System that companies can use to power their gut microbiome testing products, and it’s available directly to consumers as well. The platform features a Gut Microbiome Health Index, which is a score from 0 to 100 indicating gut health, built on an exclusive IP deal with EAFIT University in Colombia. You’ll also find detailed insights on Bacteria abundances and Bacteria functions, with comparisons against a healthy cohort and functional pathway trends to guide your choices. In addition, Target Group analysis tailors the microbiome view to topics like Healthy Aging, Endurance Sport, Power Sport, and Skin & Hair Health, while Personalized nutrition advice and personalized probiotics and prebiotics recommendations translate your unique gut data into actionable next steps. All of these capabilities are designed to help you understand and improve bloating in the context of your overall gut health. If you’re curious to explore in more depth, InnerBuddies offers gut test solutions for consumers as well as flexible B2B options. Learn more about the product here: InnerBuddies microbiome test, or join for ongoing guidance with the Gut Health Membership. Businesses interested in partnerships can start here: InnerBuddies B2B page.