In This ArticleView AllIn This ArticleIs Bloating at Night Normal?Why Are You So Gassy at Night?How to Reduce Gas at NightWhen to See a DoctorFAQs
In This ArticleView All
View All
In This Article
Is Bloating at Night Normal?
Why Are You So Gassy at Night?
How to Reduce Gas at Night
When to See a Doctor
FAQs
Learn why you might be so gassy at night, how to relieve some of your discomforts, and when to see a doctor.
Does Fiber Make You Gassy?
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Stomach distention or bloating is very normal, especially as the day goes on and you have ingested several meals and snacks. How much your belly expands will depend on various factors, and it’s important to understand that no two bodies are the same. Some people mayexperience more bloatingthan others—especially if they eat too fast, swallow too much air, have food sensitivities or digestive issues, or eat too quickly.
Gas occurs when you swallow air, and when bacteria in your large intestine break down undigested carbohydrates. There are many reasons why you can experience more gas at night. Most of the reasons are related to eating, drinking and swallowing air.
Eating a Large Dinner
Eating your largest meal at night can increase your risk for gas, especially if you eat that meal quickly. When you eat fast, you may swallow more air, which increases the risk of developing gas.
Drinking Carbonated Beverages at Night
Carbonated beverages are made with gas (carbon dioxide); therefore, drinking them canincrease your risk of developing gas. Drinking through a straw can worsen this because it increases the air being swallowed.
Chewing Gum
Chewing gumis a gas-producing habitbecause while you chew, you swallow air. Certain types of gum, especially those that are sugar-free and made with sugar alcohols, can increase the chances of developing gas and bloating if consumed in large amounts. That’s because sugar alcohols, like xylitol, maltitol, erythritol and mannitol, are poorly absorbed.
Eating Too Much Fiber at Dinner
Fiber, the indigestible part of carbohydrates, positively impacts your heart, digestive and overall health. The2020-2025 Dietary Guidelines for Americanssuggests that adults consume 22 to 34 grams of fiber daily. Fiber adds bulk to meals, increasing feelings of fullness. It also helps reduce LDL (“bad”) cholesterol, promotes bowel regularity, serves as a prebiotic (feeding good gut bacteria) and can help to regulate blood sugars.Fiber-rich foodsinclude fruits, vegetables, nuts, seeds, whole grains and legumes.
But, eating large quantities of fiber in one sittingmay cause digestive symptoms, like gas and bloating, mainly if you are not accustomed to eating fiber.
Consuming Certain Types of Carbohydrates
Carbohydrates are the body’s primary energy source and provide vitamins and minerals. Carbs are found in starches, fruits, dairy products, vegetables, legumes, snack foods and sweets. Certain types of carbohydrates, specifically fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs), are short-chain carbohydrates.
Bacteria in the gut rapidly ferment these carbohydrates and draw extra water into the intestine, resulting in gas, particularly in people with a sensitive gastrointestinal tract, like those withirritable bowel syndrome(IBS).
Some foods on theFODMAP listinclude:
Experiencing Constipation
Consuming Foods High in Fat
Consuming dietary fats slows down how quickly your stomach empties food. This isn’t necessarily bad, because delayed gastric emptying increases feelings of fullness. Dietary fat is essential for absorbing fat-soluble vitamins, protecting your organs, producing hormones, maintaining cellular health and more. But eating a high-fat meal combined with carbohydrates may increase your risk of developing gas because food sits in your digestive tract for longer.
4 “Bad” Fats You Should Be Eating, According to Dietitians
Digestion begins in the mouth when you chew, and salivary enzymes are released to digest carbohydrates. Upon swallowing, food enters the esophagus and passes into your stomach. Food is then mixed with acid in your stomach and broken down further. Automatic movements, medically known as peristalsis, push food through your stomach into your small intestine, where food is mixed with digestive juices from the pancreas, liver and intestine, and most nutrients are absorbed into the blood. Next, the large intestine absorbs water and any remaining nutrients, changing the waste from liquid into stool. Stool is stored in the rectum until it is pushed out of the body during a bowel movement.
While gas can be produced during this process for different reasons, there are ways to reduce it.
1. Eat Regular Meals and Snacks Throughout the Day
Eating regular meals and snacks throughout the day will prevent you from being too hungry in the evening and overeating. According to theNIDDK, eating smaller but more frequent meals may help to alleviate gas. In addition, sitting down to eat and eating without distractions can increase your ability to eat slowly, reducing the air you swallow.
2. Increase Fibrous Foods Slowly and Drink Plenty of Fluids
A high-fiber diet can reduce the risk of constipation and provide otherimportant health benefits. But if you are new to consuming fiber, adding fibrous foods too quickly can increase your chances of developing gas. TheCenters for Disease Control and Preventionrecommends spreading your intake of fibrous foods evenly throughout the day and adding fiber slowly each day with adequate amounts of water until your reach your needs. Drinking fluids will help to push the fibrous food through your digestive system.
5 Best Veggies for Constipation, According to a Dietitian
3. Eat Slowly
Slower eating reduces the chance of swallowing air. It also allows you to chew more thoroughly, assisting in food breakdown, which may prevent you from overeating, per a 2019 article inNutrients.
4. Reduce Intake of Trigger Foods
Everyone responds to foods differently. If you notice that you feel more gassy and bloated when you eat certain foods, consider keeping a food journal. Write down what you’ve eaten for a few days, or take photos and note how you feel after eating certain foods. This will help you discover if any foods are causing your gas. If you have specific questions about nutrition, consider working with a registered dietitian.
5. Focus on Your Gut Health
The health of your microbiome (the bacteria in your gut) has been linked to various diseases, including gastrointestinal disease. And according to a 2019 review published inNutrients, including both prebiotics and probiotics in your diet can help ensure a diverse microbiome for a healthy gut.Prebiotic-rich foodslike garlic, onions, walnuts, beans and artichokes feed your good gut bacteria.Fermented foodslike yogurt, kefir, fermented vegetables, sauerkraut, kimchi, kombucha and miso are rich in probiotics.
The Bottom Line
Gas and bloating are normal, especially after eating. But being more gassy at night can be a result of certain eating and drinking behaviors. Eating too fast, consuming a very large dinner, or eating certain kinds of foods at night are just some of the culprits. Once you figure out why you are so gassy, you can come up with a solution.
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Frequently Asked Questions
Eating regular meals throughout the day may help to alleviate gas. Slowly increasing your fiber intake while simultaneously increasing your water intake can also help you to reduce gas. After your last meal of the day, consider some light movement, like a walk, to help reduce gas.
Various culprits can result in more gas at night. Most of the time an increase in gas is food-related. If you notice you have more flatulence at night, it might be a good idea to keep a food journal. This can help you to discover the cause. Large portions of cruciferous vegetables or legumes at night, and foods high in saturated fat, like fried foods, red meat or cheese, may be contributing to your gas.Not eating regular meals, eating too fast, and eating large amounts of food at night can also increase flatulence in the evening. If you can’t figure out the reason why you have so much gas at night, you should reach out to your medical provider.
Various culprits can result in more gas at night. Most of the time an increase in gas is food-related. If you notice you have more flatulence at night, it might be a good idea to keep a food journal. This can help you to discover the cause. Large portions of cruciferous vegetables or legumes at night, and foods high in saturated fat, like fried foods, red meat or cheese, may be contributing to your gas.
Not eating regular meals, eating too fast, and eating large amounts of food at night can also increase flatulence in the evening. If you can’t figure out the reason why you have so much gas at night, you should reach out to your medical provider.
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