Are you retaining water? Or gas?

Excess fibre can increase gas in your belly and cause you to puff up. There are some yoga poses you can do to help relieve gas. One of them is literally called wind-relieving pose. You lay on your back and pull your knee to your chest with your leg bent. Hold for 30 seconds and repeat on other side.

What about increased sodium? If you increased sodium but did not balance it with water, you could be puffy from that.

What also works to get the internals in order is to lay on your back with knees bent or legs straight out (whatever is comfortable), make two fists and put thumb sides together (side by side), lightly press your line of knuckles into your lower belly just above the pubis, slightly dig in as you drag your intestines up into place, drawing your fists up toward your navel. Don't go higher than your navel, no need. Gravity causes our intestines to drag down and hang on our internal 'ligaments' and sometimes can trap gas and intestinal contents besides making our bellies pooch out (not a scientific term lol ).

After doing this you will find that you appear slimmer and your intestines will work better. This is especially good if you have problems with constipation.

Here's a heavy duty explanation of the peritoneal cavity and what goes on inside it: med.umich.edu/lrc/coursepages/m1/anatomy2010/html/gastrointestinal_system/peritoneum_ans.html

As a celiac, I used to experience that a lot. Getting so bloated that it hurt to stand up straight. For me, it was food senistivities. Gluten did it, and so did dairy. I also discovered that apples and pears do that too me too, and a raw veggies.... I suspect fibre is part of the problem there.

I usually reach for kombucha when I have eaten something that made me bloated and miserable, but any probiotic should help clear that out.