If you’ve ever enjoyed a few drinks and ended up feeling uncomfortably puffy or gassy, you know how frustrating alcohol bloating can be. The good news is that there are practical strategies for how to get rid of bloating from alcohol so you don’t have to feel weighed down or self-conscious the next day.
In fact, research published in Digestive Diseases and Sciences in 2018 shows that even moderate alcohol consumption can slow digestion and increase gastrointestinal discomfort, making bloating a real issue for many people.
By understanding why alcohol causes bloating and learning the steps you can take to reduce gas and water retention, you can still enjoy your favorite beverages without suffering the morning-after consequences. Below, we’ll cover why alcohol bloating happens and 12 actionable ways to get rid of alcohol bloat.
Why Alcohol Bloating Happens
Alcohol affects your digestive system in several ways. It slows stomach emptying, meaning food and drinks sit longer in your gut, giving bacteria more time to ferment undigested material. This fermentation produces gas, which is why you might be asking yourself, why do you fart so much after drinking alcohol.
Alcohol also irritates the lining of your stomach and intestines, causing inflammation and discomfort. It can disrupt your gut microbiome, creating an imbalance that leads to more gas production and bloating. Additionally, drinks like beer and sparkling cocktails release carbon dioxide, further increasing the likelihood of puffiness and flatulence. Understanding these mechanisms makes it easier to address the problem and take effective action.
Ways to Get Rid of Bloating from Alcohol
1. Hydrate Early and Often
Hydration is one of the simplest and most effective ways to reduce alcohol bloating. Alcohol is a diuretic, which means it dehydrates you. Dehydration can cause your body to hold onto water, making your stomach feel puffy. Drinking water before, during, and after alcohol intake helps flush out excess sodium, reduces water retention, and supports your digestion.
Adding electrolytes can also be helpful. Drinks like coconut water or low-sugar sports drinks help replenish potassium, magnesium, and sodium lost during drinking, which further prevents bloating. Remember, consistent hydration throughout the night is more effective than chugging a glass in the morning.
2. Take a Gentle Walk
Movement is a powerful way to get rid of bloating. A light walk stimulates digestion and helps move trapped gas through your intestines. You don’t need to do anything intense; a 10–20 minute walk after drinking or the next morning can significantly reduce discomfort.
Walking also improves blood circulation and helps your body metabolize alcohol more efficiently. This can be especially helpful if you’re asking yourself, how to get rid of alcohol bloat quickly, as it encourages your digestive system to resume normal function.
3. Eat Potassium-Rich Foods
Potassium balances electrolytes and helps your body release excess water, which combats puffiness caused by alcohol. Foods like bananas, avocados, spinach, and cucumbers are ideal for reducing water retention and bloating.
Incorporating potassium-rich foods into your breakfast or lunch after drinking can make a noticeable difference. For example, a smoothie with banana, spinach, and almond milk not only helps flush out excess fluid but also provides nutrients to support your gut.
4. Sip Herbal Teas
Herbal teas such as peppermint, ginger, or chamomile are natural remedies for bloating. Peppermint can relax intestinal muscles, helping gas pass more easily. Ginger reduces inflammation and supports digestion, while chamomile calms your stomach and may reduce cramping associated with alcohol bloating.
Drinking a warm cup of tea after a night of drinking is soothing and practical. It encourages gentle bowel movement, which can help you manage both bloating and the increased flatulence that sometimes occurs after alcohol.
5. Use a Warm Compress
Applying a warm compress or heating pad to your stomach can relax abdominal muscles, allowing trapped gas to move more easily. Warmth also stimulates blood flow to the digestive system, which can speed up the breakdown of food and alcohol residues in your gut.
Even lying down with a warm towel on your belly for 10–15 minutes can relieve bloating. This method is especially useful if you’re feeling stiff or uncomfortable after a long night of drinking.
6. Avoid Carbonated Beverages
Carbonation introduces additional gas into your digestive tract, making bloating worse. If you’re wondering how to prevent gas after drinking beer, limiting carbonated beers, sparkling wines, and soda mixers can help.
Instead, opt for still drinks, such as wine, spirits with water, or non-carbonated cocktails. This reduces the amount of carbon dioxide you swallow, preventing unnecessary puffiness.
7. Take Digestive Enzymes
Digestive enzymes can help break down carbohydrates, fats, and proteins more efficiently, reducing the amount of fermentation in your gut. This can be particularly helpful if you often experience excessive gas along with alcohol bloating.
Enzymes are available as supplements, but certain foods like pineapple (bromelain) and papaya (papain) naturally contain enzymes. Incorporating these into your post-drinking meals can help you digest food faster and minimize bloating.
8. Limit Salty Foods
Salt draws water into your tissues, worsening puffiness and bloating. Alcohol combined with salty snacks such as chips, pretzels, or fried foods can amplify water retention.
Instead, choose low-sodium, fiber-rich foods like fresh fruit, vegetables, or whole grains when drinking. This simple adjustment makes a noticeable difference in reducing alcohol bloating without sacrificing enjoyment.
9. Eat Light, Balanced Meals
Heavy, greasy foods slow digestion, which can make alcohol bloat worse. Meals that combine fiber, protein, and healthy fats support smoother digestion. For example, a salad with leafy greens, grilled chicken, and avocado is filling but easy on your stomach.
Eating smaller portions more frequently rather than one large meal can also reduce bloating. This approach prevents excessive fermentation in the gut and helps you maintain comfort after drinking.
10. Try Probiotics
Probiotics help restore the balance of good bacteria in your gut, which alcohol can disrupt. Foods like yogurt, kefir, kimchi, or sauerkraut provide beneficial microbes that aid digestion and reduce gas.
Supplementing with a high-quality probiotic can also be effective, especially if you frequently experience alcohol bloating or flatulence. A healthy gut flora reduces the fermentation that leads to bloating, making your digestive system more resilient.
11. Sit Upright and Stretch
Lying down immediately after drinking can trap gas in your stomach and intestines. Sitting upright or doing gentle stretches encourages digestion and allows trapped air to escape naturally.
Even simple yoga poses like seated twists or the child’s pose can help relieve bloating and discomfort. This method complements other strategies for how to get rid of alcohol bloat and promotes a more comfortable recovery.
12. Moderate Alcohol Intake
Ultimately, the most effective way to prevent bloating is moderation. Consuming fewer drinks, spacing them out, and avoiding high-carb or carbonated beverages can dramatically reduce alcohol bloating.
Moderation also reduces the strain on your gut, minimizes water retention, and lowers the likelihood of excessive gas. By pairing moderation with the other strategies above, you can enjoy your favorite drinks without feeling bloated the next day.
Taking Control of Your Digestive Comfort
Bloating from alcohol goes beyond being just physical discomfort, it signals that your digestive system needs a little extra care. While the tips above help relieve puffiness and gas, the bigger picture is about tuning in to how your body responds to alcohol. Paying attention to portion sizes, drink types, and post-drinking routines can give you a clearer sense of what works for your digestion.
Over time, this awareness allows you to enjoy social drinks without the trade-off of bloating, while also supporting a healthier, more balanced gut. In the end, it’s not only about getting rid of bloating, it’s about learning to drink smarter and listen to your body.