6 Remedies to Get Rid of Bloating on Vacation

Reset digestion, reduce puffiness, and wake up feeling light — even after wine, late dinners, or a long flight.

Let’s be real: nothing kills the vibe on vacation faster than waking up puffy, heavy, bloated and you haven’t gone to the bathroom in three days.

It’s so common, and it’s not enjoyable.

Between flying, weird mealtimes, alcohol, late dinners, less movement, and ingredients your body isn’t used to — digestion can get completely thrown off. And while it’s fun in the moment (as it should be), waking up inflamed and constipated is not the energy I’m trying to bring into a beach day or a city stroll.

Over the years — through my own gut struggles, travel, and my work in holistic nutrition — I’ve figured out what actually works when I’m already bloated. These are my non-negotiables. They’re not about restriction or skipping meals or forcing things. They’re about supporting your body to reset, even if you feel off.

Here are six tried-and-true remedies that I swear by when I need to de-puff, get things moving, and feel good in my body again — even mid-trip.

Lymphatic Drainage + Targeted Movement First Thing

This is the first thing I do when I wake up feeling swollen and off. It’s simple but it works — especially after flying or a heavier dinner.

Here’s the combo:

- Legs up the wall in the sauna (20 mins) - if you don’t have access to a sauna do legs up on the wall in your room

- Dry brushing before your shower

- A few minutes of simple movement:

- 10 standing twists

- 10 slow bodyweight squats

- Bicycle legs on your back for 1–2 mins

- A 20-minute walk

It’s not a workout — it’s circulation support. This moves fluid out of your limbs, stimulates the lymphatic system, and gently activates your digestive organs. Especially if you're feeling puffy in your face, hands, or stomach — this brings everything back down.

Movement is medicine. Even on vacation.

The Debloat Tea I Never Travel Without

I make this tea in every hotel room or Airbnb kitchen I stay in. If I don’t have access to a kettle, I’ll literally ask the concierge for hot water and make it in my room.

My blend:

- Dandelion root

- Peppermint

- Ginger

All three help in different ways — dandelion is amazing for liver support and water retention, peppermint helps with gas and gut tension, and ginger gets things moving. I sip it slowly in the morning, or after a meal if I feel extra full or uncomfortable.

It’s low-effort, calming, and actually works to reduce bloating — especially in the upper belly.

Magnesium Citrate Before Bed

This isn’t the calm, sleepy magnesium everyone takes for stress. Magnesium citrate is different — and it’s what I use when I feel backed up, uncomfortable, and need to go to the bathroom the next day.

How I take it:

- 200–400mg before bed with a big glass of water

- Start with 200mg if you’re new to it

- Wake up and… things usually happen

It’s gentle but reliable. I only use it when I’m truly feeling stuck. I always pack it when I travel — it takes up zero space and saves me every time.

Hydration That Actually Works (Not Just Water)

When you’re bloated, the last thing you want is to chug plain water and feel even more full. What your body actually needs is minerals to absorb the water and flush out what’s stuck.

What I drink in the morning:

- Large glass of warm water

- Juice of 1/2 lemon

- Pinch of mineral-rich sea salt

- Optional: trace minerals or electrolytes like LMNT or Pique

I drink this before coffee, before breakfast — before anything. It’s one of the fastest ways to reduce inflammation and support digestion. Lemon stimulates the liver, salt brings the minerals, and the combo helps your cells use water, not just hold onto it.

Castor Oil Packs

Okay, if you’ve never tried a castor oil pack and you deal with bloating, constipation, or hormone-related inflammation — this will change your life. It looks ridiculous. It feels amazing.

What I do:

- Pour a little organic castor oil on stomach - cover with wrap or use the castor oil patches

- Lay it over my lower belly or right side (over liver)

- Chill for 45 mins, or sleep with it on (it gets messy so either make sure its covered or where something you don’t mind getting oily)

This stimulates circulation, lymph flow, and bile production — all of which support digestion and detox. If I’m bloated and nothing else is working, I do this. It’s an old-school remedy for a reason. You wake up lighter, and in most cases… you go.

Digestive Bitters or Enzymes Before Meals

If you’re eating late, eating out, or eating differently than usual — this is a non-negotiable. I never go on a trip without one or the other.

Bitters: stimulate your body’s natural digestive fire — stomach acid, bile, enzymes — before the food hits your stomach.

Enzymes: help break down protein, fat, and carbs during digestion — so your body doesn’t struggle and bloat later.

How I use them:

- Bitters 10–15 mins before meals (I love Organic Olivia or Urban Moonshine)

- Enzymes right as I start eating (especially with heavier meals)

If you feel like food just sits in your stomach on vacation, this is why. Your body needs support, not shame. These are easy, discreet, and they change everything.

Final Thoughts:

None of this is about restriction or control. It’s just about supporting your body when it’s asking for help — so you can actually feel good while living your life.

You deserve to feel light, energized, and comfortable in your body — whether you're in Paris, Tulum, or just having a weekend away with your girlfriends.

Bookmark this. Pack your enzymes. Bring the tea. You’ll thank yourself when you’re actually enjoying your trip without that uncomfortable, stuck feeling taking over.

With love,

Steph