7 Natural Remedies for Bloating + Fluid Retention
Bloating. Let’s talk about it.
I always feel silly + vain when I complain about bloating (because, hello, there are MUCH bigger concerns in our world than me having a pregnancy-like bloat baby), but I can’t help but just hate those times—when I just feel a bit puffy, backed up, full of retained fluid, and juuuust sort of uncomfortable in my skin. Do you know what I mean? Because let’s face it, we all want to look and feel our best.
Now, when it comes to bloating, no matter what the cause is (period symptoms, excess sodium, digestion, etc.) feeling puffy, heavy, and balloon-y just doesn’t feel fabulous.
The good news? You’re not alone. Everyone bloats.
The bad news? Everyone bloats. Ha!
And since we ALL get the occasional water-retaining, puffy skin kinda ~LeWk~ I think we should have a little bloating “toolkit” for a quick fix to help remedy the situation and get back to feeling our best. Please note: this post isn’t about the long-term fixes for bloating and inflammation (eating nutrient-dense food, staying hydrated, managing stress, etc.) That could be a post allllll on its own. Instead, we are going to focus on some super simple, quick ways to beat the bloat—let’s do this!
#1 dry brush:
Okay, I know I should save the best for last, buuuuut I couldn’t resist telling you one of my favorite bloat beaters: dry brushing. I was personally introduced to this holistic habit by my naturopath after I complained I was frequently bloated—especially in the morning.
Well, Kate, what is it and how does it work? Dry brushing is using a—you guessed it—dry brush (like this $12 one) and brushing all over your body to help detoxify, exfoliate, and help displace extra, stagnant fluid. Dry brushing helps quickly increase your blood circulation and wake up your lymph system by promoting lymphatic movement. This helps reduce the water-retaining and “puffy” aspect of bloating. I take about 2–3 minutes each morning to do this and it has made such a difference for my infamous morning bloat. Not to mention, it feels SO GOOD. It is truly one of the most sacred aspects of my morning routine. (For my full guide on dry brushing, check out this oldie but goodie blog post!)
Psssst: check out this little message that landed in my DM inbox…
#2 hot tea:
A classic bloating remedy. Sipping on hot tea can help promote peristalsis (the movement of the gut) and calm the stomach/indigestion feeling of bloating. Specific herbs that are great for bloating and stomach upset include ginger, peppermint, and fennel…and this specific bloating blend that I am obsessed with. A cozy + delicious way to reduce bloat? Fine, fine…twist my arm.
natural remedies + tea recommendations for bloating
#3 acupressure:
As you may remember from my 4 Acupressure Points for PMS blog post, I loooove using the acupressure point CV6 for bloating. You can find this point two finger-breadths beneath the naval. You kind of have to “dig” to find this point, but once you feel it—you’ll know. It’ll be mildly tender and you can press into it to help combat bloat and constipation! (If you’re confused about where this point is, just google CV6 location and you’ll see some helpful ideas.) Hold pressure on + off for 3–5 minutes and take some deep breaths (think of it like a mini-meditation!).
I press CV6 whenever I am feeling a little puffy and genuinely notice a difference!
…and apparently i’m not the only one who notices a shift… :)
#4 gua sha:
Like I mentioned, I am frequently bloated in the morning—yes in my belly, but also in my FACE. The puffy eyes, the dark circles, the swollen face…you get the idea.
BUT THEN I FOUND GUA SHA. Sorry for the caps letters right there, but it was necessary to shout about it from the rooftops because this little beauty stone has become my skincare MVP and is my secret for reducing a puffy morning face.
HOW I USE THE GUA SHA:
I apply a Primally Pure facial mist and serum (save 10% with the code KATE10)
I grab my gua sha stone (10/10 recommend this specific one)
I use the gua sha to glide along the skin and “dig” into crevices (cheekbones, jawline, etc.) to help contour my face
Tip: downward strokes with the stone “drain” the skin and upward strokes “perk up” and plump tired skin.
I HIGHLY RECOMMEND watching this YouTube tutorial when you first start to learn the technique!
This simple tool has been around for centuries and helps to promote circulation, reduce inflammation, promote lymph flow, clear congestion…and it’s been dubbed as “nature’s botox.”
Don’t believe me? I did a classic before and after photo, and let’s just say the results speak for themselves: a #nofilter before + after morning puffy face photo (less than 15 minutes apart!) doesn’t lie. It’s that good.
gua sha before + after
#5 cold shower:
While it may not seem like the most ~relaxing~ idea, turning the water to very cold for the last few minutes of your shower is a super simple and impactful way to stimulate lymphatic movement and reduce inflammation + puffiness. You can pursue cold therapy in a variety of ways, but I like the cold shower or bath method the best—it’s easy and free. I’m not going to lie, this one took me a while to get used to, but now I genuinely look forward to the uplifting boost of a few minutes of cold therapy! Highly recommend for a lot of reasons, but particularly the way it helps reduce bloating + swelling!
#6 yoga
Embarrassing story time: one time I went to the Apple store to switch over phones and the kind worker asked me if I wanted him to transfer my notes to my new phone. I said sure...not really remembering what notes I had. He then said, “Um, all I see is one note titled ‘Yoga Poses to Help Constipation.’”
HI, I’M KATE.
Hahahahahaha, okay. So that’s my life.
But, SERIOUSLY. Yoga really is one of my favorite remedies for bloating, indigestion, constipation, etc. Not only does yoga calm the body and activate the parasympathetic nervous system (rest + digest baby!), there are some movements that specifically help support + stimulate the digestive system. Most of these bloating-specific movements are motions that somewhat massage the internal digestive organs: bringing your knees to your chest, supine twists, etc.
Whichever postures you choose, hold them for a few minutes and breathe very deeply to get maximum results. While I love yoga, I am not a yoga expert—I recommend searching “yoga flow for constipation” on YouTube or something and you will find some great practices!
#7 massage:
Going off the yoga pose idea, massaging the area of bloat can be really helpful for moving stagnant fluid and helping the body jumpstart the digestive process. Data shows that abdominal massage has been correlated with reducing constipation. It also helps with lymphatic flow and getting water into our fascia, hydrating us from the inside out. There are so many benefits to regular deep tissue work, even if you just do it yourself! (I shared 9 DIY massage tools that I use + love here.) In a nutshell, I am a firm believer in a regular massage practice—especially a gentle abdominal massage to help you fight dat bloat!
to wrap it up…
There you have it! 7 simple, natural ideas to help beat the bloat! What did you think? Are you implementing any of these already? Are there any you are ready to try? While bloating is not the end of the world, I am all for doing the little natural habits within my power to help me look and feel my best. These are just a few simple items that have worked GREAT for me and I just thought I’d pass ‘em along!
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