In This ArticleView AllIn This ArticleFirst Thing to DoWhat If Its Frequent?Other Tips for Bloating
In This ArticleView All
View All
In This Article
First Thing to Do
What If Its Frequent?
Other Tips for Bloating
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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
What happens when you wake up feeling bloated after eating a big meal the night before? Maybe you panic and immediately step on the scale, or instead, you skip breakfast and strategically plan what you’ll eat for the rest of the day. And while that’s what diet culture may influence you to do, it’s exactly what nutrition experts want you to avoid.
Diet cultureis loud this time of year, and most of the “New Year, New Me” talk is about dieting and weight loss. So, if you’re bloated from last night’s meal, you may be inclined to skip breakfast,cut carbsand restrict calories. But wait! Dietitians want you to focus on getting back into your routine.
The #1 Thing to Do the Day After Eating a Big Meal, According to a Dietitian
The First Thing You Should Do
“After a heavy meal the night before, I recommend focusing on hydration and balanced, nutrient-rich meals to help stabilize energy and promote digestion,” saysMarissa Beck, M.S., RDN, a registered dietitian nutritionist. “A simple fiber- and protein-rich breakfast, such as whole-grain toast with eggs, or Greek yogurt with fruit, can provide steady energy without overwhelming the digestive system,” she adds.
Waking up bloated after a night with a big meal is uncomfortable, and you might think the best thing to do isskip breakfast. However, doing so can actually do more harm than good. Eating breakfast is the perfect opportunity to nourish your body and get your digestion moving. It also promotes a healthy and long-term gut health.
Plus, skipping breakfast can increase your hunger and cravings later in the day, which may lead to eating too much and increased bloating. Opting out of breakfast is also associated with an increased risk of prediabetes, whereas eating breakfast regularly is associated with a lower risk of chronic diseases like heart disease and type 2 diabetes.
“I recommend including a potassium-rich food with your breakfast, like a banana, apple or avocado. Potassium helps regulate sodium, balance the fluids in your body and reduce bloating,” saysSheila Patterson, RD, CDCES, a registered dietitian and certified diabetes educator.
After breakfast, focus on eating consistent and balanced meals throughout the day that include protein, fiber, and healthy fats. If you’re hungry between breakfast and lunch, try a midmorning snack packed with fiber and protein, like thisGut-Friendly Snack Mix.
Try a fiber-filled grain bowl like this TikTok-inspiredSalmon Rice Bowlat lunch. And for dinner, try ourCoconut Curry Chicken Cutletsserved with a side ofquinoaand broccoli.
What If Your Bloating Is Frequent?
Occasional bloating is normal and can usually be chalked up to something you ate. Meals high in sodium and carbohydrates can cause water retention and may leave you feeling bloated. Drinking a lot of water or eating too quickly may also cause occasional bloating, which isn’t usually much to worry about. But if your bloating is frequent, persistent or painful, an underlying health issue may be causing it.
“When your symptoms become chronic, when they are negatively affecting your quality of life, when you live in fear of specific foods, or you’re being forced to change behaviors within your life, then you know that the bloating has become too much of a problem,” says gastroenterologist,Will Bulsiewicz, M.D.
Poor gut health or digestive issues like chronic constipation arecommon causes of chronic bloating. If you experience frequent and painful bloating, talk to your doctor.
What Happens to Your Body When You’re Bloated
Other Tips to Relieve Occasional Bloating
Drink Water
Dietitians suggest drinking water in the morning after a heavy meal. “Starting the morning with a glass of water can rehydrate the body, especially if your meal from the night before was high in sodium,” says Beck.
Water is also essential for health and good digestion. Research shows that staying hydrated supports a healthy gut microbiome, improving digestion and immunity.
Lie on Your Side
Wait at least two hours after eating before lying down to help avoid reflux. But if it’s been a while since your last meal and you still feel bloated, try lying or sleeping on your left side. This position may relieve pressure on your lower esophageal sphincter, which can help reduce the amount of food or acid that can travel back into the esophagus. While there isn’t much research to support this, and most evidence is anecdotal, there isn’t much harm in trying it.
Give Yourself Grace
The Bottom Line
Some bloating is totally normal, especially after eating a big meal or one high in sodium and carbohydrates. If you wake up feeling bloated in the morning, don’t panic. There’s no need for drastic measures. Start your day with a protein- and fiber-rich breakfast, drink water and opt for gentle movements, like yoga or a slow walk.
Eat Too Much Sugar Last Night? Here’s What Dietitians Recommend You Do Today
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592Li ZH, Xu L, Dai R, Li LJ, Wang HJ.Effects of regular breakfast habits on metabolic and cardiovascular diseases: A protocol for systematic review and meta-analysis.Medicine (Baltimore). 2021;100(44):e27629. doi:10.1097/MD.0000000000027629National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Potassium.Sato K, Hara-Chikuma M, Yasui M, Inoue J, Kim YG.Sufficient water intake maintains the gut microbiota and immune homeostasis and promotes pathogen elimination.Science. 2024;27(6):109903. doi:10.1016/j.isci.2024.109903Setia G, Ramanathan M, Bhavanani AB, Prabu BSM, B V, N A.Adjuvant yoga therapy for symptom management of functional dyspepsia: A case series.J Ayurveda Integr Med. 2023;14(3):100715. doi:10.1016/j.jaim.2023.100715
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592Li ZH, Xu L, Dai R, Li LJ, Wang HJ.Effects of regular breakfast habits on metabolic and cardiovascular diseases: A protocol for systematic review and meta-analysis.Medicine (Baltimore). 2021;100(44):e27629. doi:10.1097/MD.0000000000027629National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Potassium.Sato K, Hara-Chikuma M, Yasui M, Inoue J, Kim YG.Sufficient water intake maintains the gut microbiota and immune homeostasis and promotes pathogen elimination.Science. 2024;27(6):109903. doi:10.1016/j.isci.2024.109903Setia G, Ramanathan M, Bhavanani AB, Prabu BSM, B V, N A.Adjuvant yoga therapy for symptom management of functional dyspepsia: A case series.J Ayurveda Integr Med. 2023;14(3):100715. doi:10.1016/j.jaim.2023.100715
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592Li ZH, Xu L, Dai R, Li LJ, Wang HJ.Effects of regular breakfast habits on metabolic and cardiovascular diseases: A protocol for systematic review and meta-analysis.Medicine (Baltimore). 2021;100(44):e27629. doi:10.1097/MD.0000000000027629National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Potassium.Sato K, Hara-Chikuma M, Yasui M, Inoue J, Kim YG.Sufficient water intake maintains the gut microbiota and immune homeostasis and promotes pathogen elimination.Science. 2024;27(6):109903. doi:10.1016/j.isci.2024.109903Setia G, Ramanathan M, Bhavanani AB, Prabu BSM, B V, N A.Adjuvant yoga therapy for symptom management of functional dyspepsia: A case series.J Ayurveda Integr Med. 2023;14(3):100715. doi:10.1016/j.jaim.2023.100715
Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592
Li ZH, Xu L, Dai R, Li LJ, Wang HJ.Effects of regular breakfast habits on metabolic and cardiovascular diseases: A protocol for systematic review and meta-analysis.Medicine (Baltimore). 2021;100(44):e27629. doi:10.1097/MD.0000000000027629
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Potassium.
Sato K, Hara-Chikuma M, Yasui M, Inoue J, Kim YG.Sufficient water intake maintains the gut microbiota and immune homeostasis and promotes pathogen elimination.Science. 2024;27(6):109903. doi:10.1016/j.isci.2024.109903
Setia G, Ramanathan M, Bhavanani AB, Prabu BSM, B V, N A.Adjuvant yoga therapy for symptom management of functional dyspepsia: A case series.J Ayurveda Integr Med. 2023;14(3):100715. doi:10.1016/j.jaim.2023.100715
