Being bloated is no fun, but waking up bloated takes the discomfort to a whole new level. If you feel like you wake up in the morning and your gut is already bloated, upset, and working against you, this post is for you. Keep reading for tips to reduce bloating so you can waking up feeling your best and keep your gut healthy all day long.
Understand The Causes Of Bloating
Firstly, it’s important to understand what might be causing your morning bloating. Diet and eating habits both play a role in whether or not bloating occurs, as well as its intensity (1). For example, consuming foods that are high in salt or fat can lead to bloating (2), while certain foods are gas-inducing. Additionally, how you eat can affect you digestion. Eating too quickly, not chewing food thoroughly, or eating too much right before bed can contribute to bloating (3,4,5).
Aside from what you eat, there are other factors that impact digestion. Stress, lack of exercise, and poor sleep hygiene can slow down digestion and lead to bloating (6). Unfortunately, some individuals also experience impaired digestion as a result of medical conditions such as irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD).
4 Changes To Make To Stop Waking Up Bloated
1. Dietary Adjustments
Making some dietary changes can significantly reduce bloating. Try to eat smaller meals more frequently throughout the day, rather than three large meals. Limit foods that are known to cause gas, such as beans, broccoli, onions, and carbonated drinks. Instead, focus of including enough fiber in your diet to help regulate your digestive system and promote bowel movements.
Additionally, pay attention to how your body responds to the foods you eat. Try to keep track of which dinner foods cause you bloating and may be in part responsible for making you wake up bloated. Once you know how foods affect you, you can adjust your diet to include less of what makes you feel bad and more of what makes you feel good.
2. Pay Attention To Your Hydration
Staying hydrated is crucial for digestive health (7). Water helps to soften stool and move food through your digestive system which can reduce the constipation of which bloating is a side effect. Make sure that you are hydrated when you eat and aim to drink at least eight glasses of water spread out throughout the day.
3. Exercise Regularly
Regular exercise can help to stimulate the muscles in your gastrointestinal tract, which helps to move gas and stool through your system more effectively. In fact, it’s common and normal to release gas while exercising (8). This can help to reduce bloating and other digestive discomfort, while also improving overall health (9). Even simply getting your body moving by going for a walk can get your digestion moving.
4. Consider Supplements
If dietary changes and lifestyle modifications aren’t enough, consider adding a supplement to your routine. Gaslys™, for example, is a natural supplement designed to support digestive health and reduce bloating. It contains ingredients like peppermint, ginger, and fennel, which are known for their ability to reduce bloating and promote a healthy digestive system.
Remember, everyone is different, and what works for one person may not work for another. It may take some trial and error to find what works best for you. While some individuals will experience gas and bloating as an effect of diet and lifestyle habits, others may have health conditions that are to blame. If your bloating persists or is accompanied by other symptoms, it’s always a good idea to consult with a healthcare professional to check for digestive issues such as food intolerances, irritable bowel syndrome (IBS), Gastroesophageal Reflux Disease (GERD), inflammatory bowel disease (IBD), small intestinal bacterial overgrowth (SIBO), and gastroparesis (10,11).
5. Prioritize Sleep
Insufficient sleep can disturb the gut microbiome (bacterial landscape) and increase cortisol levels which in turn interferes with digestion (12,13,14,15). Additionally, it has been found that individuals with insomnia are more likely to experience digestive disorders such as IBS and acid reflux (16,17). Making sure you get enough quality sleep may reduce the amount of bloating you experience in the morning.
By understanding the causes of morning bloating and making some simple changes to your diet and lifestyle, you can wake up feeling refreshed and ready to take on the day. If diet and lifestyle changes aren’t preventing you from waking up bloated, consult with your doctor to rule out gastrointestinal diseases and get advice on which supplements to try. We hope these tips help you to wake up feeling refreshed and ready for a healthier and happier day!