There’s nothing like an unusually tight waistline, clingy rings, or stomach discomfort. Most of the time, it’s not even about weight gain – bloating just makes you feel gross. That’s not to mention the unpleasant side effects of pain, tenderness or excess gas in the area.

Unfortunately, the cause of bloating can be difficult to pinpoint, but knowing that it’s not a serious health problem can make you feel better. So many things throw our bodies out of balance and cause bloating that never seems to go away on its own. Maybe you like too much salty food. Maybe you drink seltzer can after can. Maybe it was all the wine last night – no judgment, of course.

Whether you’re feeling constipated after a heavy meal or traveling (even if you’re eating healthy snacks), you’re dealing with menstrual symptoms, or you’re generally feeling like you’re floating in hot water for some unknown reason. Air bubbles, there’s no denying that they’re really uncomfortable, and you’ll want to bloat them as soon as possible.

To help you get back to homeostasis, we talked to the experts on how to debloat in three days or less. From the best foods you can eat to reduce gas to trying new exercises (bring out that yoga mat, buddy!) these ideas will help ease your pain and get your digestion back on track as quickly as possible.

Eat foods rich in potassium

If you’re feeling bloated from excess sodium, “The best quick-relief tips are to drink more water and eat bland, potassium-rich foods like bananas, avocados, and sweet potatoes,” says Cynthia Sass, MPH, RD. “Both water and potassium help flush excess sodium and fluid from the body.” This can be especially important when you’re on your period, adds McKenzie Burgess, RDN, registered dietitian and recipe developer at Cherful Choices.

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