What Do Models Take to Debloat for a Photoshoot?

October 23, 2025 •

3 min read

According to celebrity physiotherapist Flavia Morellato, top models use techniques like lymphatic drainage massage for instantaneous debloating results. While this is one quick fix, most models rely on a comprehensive approach involving specific dietary choices, hydration strategies, and supplements to debloat and achieve a flat stomach for a photoshoot or runway event.

Quick Summary

This guide reveals the key dietary strategies, supplements, and lifestyle practices models use to combat bloating and reduce water retention before important events. It covers foods to eat and avoid, the role of hydration and exercise, and popular supplements that support digestive health for a smoother, more defined appearance.

Key Points

Hydration is Key: Drinking plenty of water is essential to flush out excess sodium and prevent water retention.
Strategic Diet: Models focus on lean proteins, low-carb vegetables, and healthy fats while avoiding processed foods, high sodium, and sugar before a shoot.
Natural Diuretics: Incorporating natural diuretics like green tea, pineapple, and cucumbers helps eliminate excess fluids.
Gut Health Support: Probiotics and digestive enzymes aid in breaking down food and maintaining a healthy gut, which reduces digestive bloating.
Mindful Eating: Eating slowly and chewing food thoroughly prevents swallowing air, a common cause of bloating.
Regular Exercise: Combining cardio, core workouts, and stretches helps improve circulation and digestion.
Minimize Bloat Offenders: Carbonated drinks, alcohol, and refined carbs are avoided to prevent gas and inflammation.
Sleep and Stress Management: Getting enough sleep and managing stress positively impacts digestion and reduces overall inflammation.

Strategic Debloating Through Diet

Diet is the cornerstone of any model's debloating strategy, especially in the days leading up to a major event. By focusing on whole, nutrient-dense foods and eliminating common irritants, they minimize gas, inflammation, and water retention.

Foods to embrace for debloating:

Lean Proteins: Grilled chicken, fish (especially salmon and other fatty fish), and eggs are staples. They provide sustainable energy without the bloating associated with heavier meals.
Water-Rich Fruits and Vegetables: Cucumbers, watermelon, berries, pineapple, and leafy greens are excellent natural diuretics that help flush out excess fluids. Pineapple also contains bromelain, an enzyme that aids digestion.
High-Potassium Foods: Bananas, spinach, and avocados help balance sodium levels and reduce water retention.
Probiotic-Rich Foods: Greek yogurt, kimchi, and kombucha support a healthy gut microbiome, which is crucial for reducing digestive bloating.

Foods and drinks to avoid:

High-Sodium Processed Foods: Excess sodium is a primary cause of water retention and puffiness. Models strictly limit salty snacks, fast food, and processed meals before a shoot.
Refined Carbohydrates and Sugar: White bread, pasta, and sugary drinks cause blood sugar spikes and can lead to inflammation and bloating. Models opt for complex carbs like quinoa or brown rice in moderation, particularly before exercise.
Carbonated Beverages and Alcohol: These drinks introduce gas into the digestive system and cause dehydration, both of which contribute to bloating.
Certain High-Fiber Vegetables: While fiber is important, some models temporarily reduce high-fiber, gas-producing foods like broccoli, kale, and cauliflower to prevent digestive discomfort.

The Role of Supplements and Teas

Beyond diet, many models turn to specific supplements and natural teas to aid digestion and reduce water weight.

Digestive Enzymes: These supplements help the body break down food more efficiently, reducing the likelihood of gas and bloating.
Probiotics: In supplement form, probiotics can restore and maintain a healthy balance of gut bacteria, addressing the root cause of some digestive issues.
Herbal Teas: Dandelion root tea and raspberry leaf tea are natural diuretics, while peppermint and ginger tea can soothe the digestive system and reduce inflammation.

Comparison of Debloating Methods


Method	Effectiveness	Speed of Results	Typical Use Case
Dietary Restriction	High, targets multiple causes	24-48 hours to a week	Long-term maintenance and pre-event prep
Hydration (Water)	High, flushes sodium	Within a few hours	Consistent daily practice
Natural Diuretics	Moderate, helps water retention	A few hours	Pre-shoot and event-day boost
Probiotics/Enzymes	High, treats gut issues	Days to weeks	Addressing underlying digestive problems
Lymphatic Massage	High, reduces fluid build-up	Instantaneous	Pre-event quick fix
Exercise	High, improves circulation	Immediate and long-term	Regular routine and pre-shoot warm-up

Crucial Lifestyle Practices

Holistic wellness extends beyond what models consume; their daily habits play a significant role in minimizing bloating.

Staying active: Regular exercise, including cardio and core work, improves digestion and circulation. Many models practice yoga and Pilates, which strengthen the core and aid digestion through specific poses. A brisk walk after a meal can also help move things along.

Stress management: The high-pressure world of modeling can lead to stress, which affects gut health. Techniques like yoga and meditation help models stay calm, which positively impacts digestion.

Mindful eating: Eating slowly and chewing food thoroughly helps prevent swallowing excess air, a common cause of gas and bloating.

Adequate sleep: Poor sleep can lead to elevated cortisol levels and inflammation, contributing to water retention. Ensuring proper rest is a key component of a model's preparation.

Conclusion

While some short-term and extreme methods exist, the consensus among industry professionals is that effective debloating for models is a balanced and consistent effort. It's not about a single magic pill but a combination of strategic eating, intelligent hydration, targeted supplementation, and a healthy lifestyle. This holistic approach manages internal and external factors, from gut health to water retention, ensuring a model feels and looks their best when it matters most.

Disclaimer

This information is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet, exercise routine, or supplement regimen, especially if you have pre-existing health conditions or are preparing for a specific event.

Footnotes

Zodel. (2024). What Do Models Eat Before a Show? Insights from the Runway. Retrieved from https://zodel.com/spotlight/what-do-models-eat-before-a-show/ Daily Mail. (2019). Physiotherapist reveals how she gives Victoria Secret models flat stomachs in SECONDS using a clever body massage technique (and there's no surgery required). Retrieved from https://www.dailymail.co.uk/femail/article-7759077/Top-London-specialist-loved-Victorias-Secret-models-reveals-achieve-instant-flat-tummy.html

Frequently Asked Questions

On the day of a photoshoot, models typically consume light, easily digestible meals consisting of lean protein, low-starch vegetables, and healthy fats. Examples include grilled fish with steamed asparagus or a green smoothie. They avoid salty, sugary, and high-carb foods.

Yes, many models use supplements like probiotics and digestive enzymes to support gut health and improve digestion, which helps with bloating. Some also use herbal remedies like dandelion or peppermint tea for their diuretic properties.

To reduce facial puffiness, models focus on reducing sodium intake, staying well-hydrated, and using techniques like gua sha, ice massages, or caffeine-infused eye creams to promote lymphatic drainage.

Models incorporate core-strengthening exercises like planks and Pilates, along with cardio like brisk walking or incline walking, to improve circulation, aid digestion, and tone abdominal muscles.

Models may temporarily cut down on refined carbs, like white bread and pasta, before a big event because these foods can cause bloating and inflammation. Some also believe that limiting carbs helps reduce water retention.

Yes, drinking plenty of water is one of the most effective ways to debloat. It helps flush excess sodium from the body and prevents dehydration, which can cause the body to retain water.

While models maintain healthy habits year-round, they intensify their debloating regimen in the week or two leading up to a major event. This includes stricter dietary controls and increased focus on hydration and gut health.