How to debloat before a party: Expert tips to feel your best

From weddings and birthdays to graduations and parties, celebration season never really ends – but bloating can quickly dampen the mood. Throw in rich food, bubbly drinks and late nights, and it’s basically your gut’s worst nightmare. If you often deal with bloating, stomach pain or trapped wind on nights out, we got Senior Dietitian Robbie Green to share insight on how to enjoy any occasion without constantly worrying about the loo...

You might think that skipping breakfast will keep your gut calm – but it’s not that straightforward. “For some people, eating smaller meals more frequently can help with bloating, as it reduces how much food the gut handles at any one time,” says Robbie.¹ “Others may find that longer breaks between meals provides greater relief. However, this can increase hunger and lead to eating more later in the day – which then might increase bloating. There’s no right or wrong approach; it’s more about what works for you.”²

Forget ‘water weight’: staying hydrated is essential. When you’re dehydrated, your body actually hangs on to fluids, which might cause bloating. And you don’t want to be stuck with a dehydration headache or bad breath come the evening. Drink plenty of fluids throughout the day, ideally six to eight glasses.³ Milk, sugar-free drinks and even tea counts, but nothing beats water for hydration – so try to limit the caffeinated drinks. Choose water, decaf coffees or herbal teas, but maybe avoid sparkling water to keep burps at bay.

The ‘day of’ of any event is often a whirlwind but make some downtime if possible – for some people, stress can affect the gut. “Stress and anxiety are common drivers of bloating, potentially due to the gut-brain axis, where stress hormones can disrupt normal digestion and change how quickly food moves through the gut. This may lead to bloating, altered bowel habits and general discomfort,” says Robbie.⁴ A few minutes of mindfulness, some time to read or an extra hour to prep could help you feel more prepared for the plans ahead.

Before you jump in the bath or start getting ready, go and get some fresh air. Not only could it help you feel more grounded before a busy night but it might help prevent bloating too. It’s thought that exercise helps speed up digestion, including the passage of gas through the digestive tract.⁵

Just as large portions can cause bloating, what you eat matters too. Foods high in fat, like pizza, chips and pastries all take longer for your body to break down. They can sit in your stomach for longer and lead to discomfort. If you're heading into a social event, these foods are best to avoid beforehand – especially if you'll be eating them at the event too. “Research shows that certain carbohydrates, known as FODMAPs, can trigger bloating in some people,” Robbie adds.¹ “Limiting these foods may help but it’s still important to build meals that are satisfying and nutritionally balanced.”

Consider putting coffee down by midday. It might perk you up before you go out but caffeine also stimulates your bowels.⁷ Opt for decaf or mushroom coffee if you really want your fix.

It’s not just what you eat – it’s also how you eat it. Leave plenty of time before you head out, avoiding TV or phones at mealtime. Chew your food well, pace yourself and tune into your body’s cues. This is a double whammy: it helps you stay mindful of portions and stops you swallowing excess air (a recipe for gas later on).

Not to ruin your fun, but if you’re partial to a pint then... you know. “Alcohol can irritate the digestive system and is a common trigger for bloating,” explains Robbie.⁴ “It can also disrupt the gut microbiome.” Avoid drinking on an empty stomach and try to stay within national drinking guidelines, even during celebrations. And if you mix your tipples with fizzy drinks – think vodka lemonade – that might increase your gas. The compromise? Make every second drink a glass of water and maybe sneak a few alcohol-free options in there too. Goodbye bloating and hello to feeling fresher in the morning.

Slinky or baggy, elegant or edgy? That’s up to you. Whatever you wear, you’ll look great – but too-tight clothes can put pressure on your stomach and add to the discomfort. Even if you opt for something figure-hugging, make sure it’s comfy enough to spend all night in. Try sitting or bending down to check for signs of pressure on your gut.