This Is the Fastest Way to Nix Bloating, According to a Dietitian

If you're feeling bloated — or want to avoid it in the first place — you need to seriously cut back on salt. "A high-sodium diet can lead to fluid retention, which can leave you feeling very bloated," Nighbert told POPSUGAR. Choose low-sodium foods (more veggies, fewer fries) and avoid adding extra salt to your meals.

At least until you're feeling better, pull back on other ingredients that contribute to bloating, like dairy, gluten, and sugar. Instead, load up on belly-flattening foods like bananas, pineapple, ginger, and watermelon. And if this happens often? "Try eliminating gluten and dairy for two full weeks to see if they could be the cause of your bloated belly," Nighbert said.

It may seem like drinking water would further bloat your belly, but the opposite is true. Staying hydrated helps your digestive system run smoothly, moving the culprit of your bloating through your body more quickly.

"Getting plenty of water daily is a great, all-natural way to treat and prevent constipation," Nighbert said — another source of bothersome bloating. If your bloating is chronic, she suggests speaking with your doctor or an RD about whether you may need more fiber or a magnesium citrate supplement.

Moving your body gets other things moving, too . . . like gas. Research shows that mild physical activity can alleviate symptoms of abdominal bloating. Get on your mat for this gentle yoga sequence, or lace up your shoes and head out for a long walk. You'll be feeling more comfortable in no time.

Some final bits of wisdom from Nighbert: "Slow down when eating, don't drink through a straw, and decrease your intake of carbonated beverages. All of these things increase the likelihood of excess gas or air in your stomach and can make you feel bloated."