Twitter
Facebook
Pinterest
Email
Copy Link
Despite what you may see on social media, you don’t have to live with a bloated belly. See what dietitians have to say about bloating at night. And later: 7 tips to alleviate digestive discomfort.
One of the best things about social media is people getting real about their bodies—and the images they post. It’s easy to snap a pic in the right lighting and at the right angle and put that on your feed. But it’s another when you post something extremely relatable, such as a post-meal belly bulge. Wellness influencers are now sharing pictures of themselves at night where their bellies look visibly bigger or bloated, in order to show that this is something everyone experiences—and that it’s okay.
However, experts say that this can be a dangerous trend. “What we’re seeing is a normalization of something that’s common, but not normal,” says Abigail Hueber, RD, a functional and integrative dietitian with Above Health Nutrition in Boston. This means that ongoing bloating—including bloating at night—suggests there’s something underlying going on with your health. “This message [may] prevent people from seeking help who want to ease their regular bloating,” she says. Here’s what you need to know.
Is Bloating at Night Normal?
Is bloating at night normal? When you eat, you can expect a small amount of stomach bulging, says Michelle Shapiro, RD, a functional dietitian at Michelle Shapiro Nutrition in New York City. “It’s a heavy chemical process to digest, and it’s normal to experience a certain level of fullness while eating,” she explains. However, there are certain clues signaling that your nighttime bloat isn’t normal:
- When bloating is constant
- When you feel bloated even when you’re not eating
- When you feel abdominal pressure or pain associated with bloating
- When you have excessive gas, constipation, or diarrhea that accompanies the bloating
- You have visible stomach distention (when your stomach swells outward)
Shapiro agrees that normalizing this experience isn’t necessarily helpful—even if the commonalities with others make you feel like less of an outlier. “People think that having a distended stomach at the end of the day is something they just have to accept because other people have it, too. I think our definition of what’s normal needs to change a bit, too,” she says.
So, what is normal? According to Shapiro, normal, healthy digestive function entails:
- experiencing very little digestive discomfort
- having one to two BMs per day (where stool looks fully formed)
- not having much gas or stomach distention
Why you might be bloated at night
If you deal with bloating on the regular–and think to yourself “why do I get bloated at night”–there are so many people who (literally) feel your pain. One in seven adults said that they’ve experienced that stomach-filled-with-air feeling in the past week, according to a survey of nearly 90,000 Americans published in The American Journal of Gastroenterology in 2021.
According to Kim Kulp, RDN, owner of the Gut Health Connection in the San Francisco Bay area, here are some reasons why your belly may be bloated:
- You ate a large meal
- You’re eating foods that you normally wouldn’t eat
- You’ve upped your fiber intake
- You recently switched to a predominantly plant-based diet
- You have an underlying digestive health condition
- Your gut microbes are imbalanced
- You’re constipated
- You’ve eaten a late night meal
Nighttime Bloating Due to a Late-Night Meal
Eating late at night can contribute to bloating at night. Your metabolism slows down at night and your body wasn’t meant to digest while you sleep. So, if you are eating late at night this could be one of the culprits contributing. Instead try eating at least two hours before bedtime and opting for smaller meals at night.
Additional Lifestyle Factors Contributing to Late Night Bloating
Exercise, and general body movement, is important to incorporate into your daily routine. Movement helps stimulate the movement of gas through the body, and can help move trapped air out. Daily exercise may help that nighttime bloating issue!
7 Tips to Alleviate Bloating at Night
You should feel good after you eat, whether it’s following breakfast or after a full day of meals and snacks. To improve your digestive comfort, here’s how to reduce bloating at night:
1. Find Your Calm Before Eating
Are you typically stressed and not paying attention to your food when you eat? Habits like answering emails during lunchtime “puts you in an actively stressed-out state that doesn’t allow your GI system the energy and focus to do its job effectively,” says Hueber. It’s important to eat in a calm environment without distractions. She recommends taking a couple of deep breaths before you eat to activate your parasympathetic nervous system, or your “rest and digest” state.
2. Give Yourself Eating Breaks
Consistently grazing or snacking your way through the day affects your body’s ability to effectively digest your food, says Hueber. Make sure you’re taking definitive breaks from eating to allow your body to process your last meal or snack.
Related Stories
3. Sit Up When You Eat
It’s not just the stress of working while eating at your desk that’s a problem—it’s your body position, too. “Our digestive tracts are extremely long, and food needs to go on a journey,” says Shapiro. “Make sure you’re not hunched over when eating, which puts pressure on your esophageal sphincter, pushing acid up. That’s a big root cause of bloating for some people.”
Additionally, make sure that you are eating at least two hours before bedtime.
4. Take Digestive Enzymes
A digestive enzyme supplement—such as HUM’s Flatter Me—can help reduce bloating and promote healthy digestion. It packs 18 full-spectrum enzymes to help break down protein, carbs, fiber, lactose, and fats… all on the spot. In fact, in placebo-controlled crossover clinical study of 19 participants, people experienced two inches of less bloating after just one use.
5. Keep a Poop Journal
Nope, that’s not a typo! If bloating is a frequent or nightly event, it’s worth spending some time doing investigational work. Shapiro recommends keeping a “food-poop journal,” which means writing down:
- what food you’re eating
- digestive symptoms
- how often you go number two
Doing this may help you make some connection between what you’re eating and your symptoms, she says.
6. Consider Removing Gluten or Dairy
This isn’t going to be the right solution for everyone, but gluten and dairy can be drivers of GI symptoms for some people, says Hueber. The downside is that doing so may require big dietary changes on your part, which can be a lot of work. Plus, you’ll have exclude these ingredients in your diet for three to four months to see the full benefit. “These are the only two categories of food that I’d guide someone to remove. If that doesn’t have a tremendous impact on your symptoms, there may be something [bigger] going on,” she says.
Note: It’s always best to consult a healthcare expert before removing any major food groups from your diet.
7. Consult a Registered Dietitian
Despite the message on social media that bloating at night is normal, you deserve abdominal comfort—even after meals. However, in The American Journal of Gastroenterology study above, less than half of people sought help for their bloating. A registered dietitian who specializes in gut health, or a functional dietitian or doctor, can help you uncover the source(s) of your bloating and help you develop a treatment plan.
Note: If you are consuming carbonated beverages on the daily, talk to your RD about alternatives. Carbonated beverages can induce and exacerbate bloating, so best to cut these out and sub for herbal tea or just plain old water.
Nighttime Bloating FAQs
What are the most common causes of bloating at night?
Nighttime bloating can result from overeating, consuming gas-producing foods, or slow digestion due to a sedentary evening routine. Food intolerances, dehydration, or hormonal changes may also contribute.
Nighttime bloating can result from overeating, consuming gas-producing foods, or slow digestion due to a sedentary evening routine. Food intolerances, dehydration, or hormonal changes may also contribute.
How can I prevent bloating before bedtime?
To prevent bloating, try eating smaller, balanced meals earlier in the evening, avoid carbonated drinks, and incorporate calming activities like a short walk or relaxation exercises after dinner.
To prevent bloating, try eating smaller, balanced meals earlier in the evening, avoid carbonated drinks, and incorporate calming activities like a short walk or relaxation exercises after dinner.
Are there specific exercises that help reduce nighttime bloating?
Gentle yoga poses, such as the child’s pose or seated twists, and light walking can stimulate digestion and help release trapped gas to alleviate bloating.
Gentle yoga poses, such as the child’s pose or seated twists, and light walking can stimulate digestion and help release trapped gas to alleviate bloating.
Can certain medications cause bloating at night?
Yes, some medications, like those containing sodium or certain pain relievers, can lead to bloating as a side effect; consult your healthcare provider if you suspect this is the case.
Yes, some medications, like those containing sodium or certain pain relievers, can lead to bloating as a side effect; consult your healthcare provider if you suspect this is the case.
How does stress contribute to bloating in the evening?
Stress can disrupt digestion by slowing gastric emptying or increasing intestinal gas production, leading to bloating and discomfort at night.
Stress can disrupt digestion by slowing gastric emptying or increasing intestinal gas production, leading to bloating and discomfort at night.
Is it normal to experience bloating every night?
Frequent nightly bloating may indicate an underlying issue like a food intolerance, poor dietary habits, or a gastrointestinal condition; consult a healthcare professional for a proper evaluation.
Frequent nightly bloating may indicate an underlying issue like a food intolerance, poor dietary habits, or a gastrointestinal condition; consult a healthcare professional for a proper evaluation.
What dietary changes can help reduce nighttime bloating?
Reducing portions, avoiding high-fat and gas-producing foods, and limiting late-night snacking can help minimize bloating. Incorporating fiber-rich foods earlier in the day and staying hydrated are also beneficial.
Reducing portions, avoiding high-fat and gas-producing foods, and limiting late-night snacking can help minimize bloating. Incorporating fiber-rich foods earlier in the day and staying hydrated are also beneficial.
How does posture affect bloating after dinner?
Slouching or lying down immediately after eating can compress the abdomen and hinder digestion, leading to bloating. Sitting upright or taking a short walk aids digestion and reduces discomfort.
Slouching or lying down immediately after eating can compress the abdomen and hinder digestion, leading to bloating. Sitting upright or taking a short walk aids digestion and reduces discomfort.
Are there any herbal remedies that alleviate bloating at night?
Herbal remedies like peppermint tea, ginger, or fennel seeds can soothe the digestive tract and help release trapped gas, alleviating nighttime bloating.
Herbal remedies like peppermint tea, ginger, or fennel seeds can soothe the digestive tract and help release trapped gas, alleviating nighttime bloating.
How does sleep position influence nighttime bloating?
Sleeping on your left side can improve digestion and reduce bloating by allowing gravity to assist in moving food through the intestines more efficiently.
Sleeping on your left side can improve digestion and reduce bloating by allowing gravity to assist in moving food through the intestines more efficiently.
Final Thoughts on Nighttime Bloating and Prevention
Let the nighttime bloating prevention begin! We hope that these tips are helpful in easing your gassy woes. Again, while bloating at night may be common, it doesn’t mean that everyone who struggles with it should. In fact, quite the opposite. While the trend of posting images of bloated bellies may help you feel seen and less alone with your own digestive issues, things can go awry if you accept it as “normal” and don’t take steps to address ongoing bloating. After all, eating should make you happy and feel good.
On a parting note, while at-home food sensitivity testing and microbiome tests are popular and seem to offer promise to help you figure out your bloating with longed-for clarity, Kulp suggests avoiding them. “They’re marketed as a way to get information about your gut microbes that your doctor may not test for. But the biggest problem with these tests is while they may be able to tell you what microbes are in your sample, we don’t yet know what mix of microbes a person should have. There are likely many variations,” she explains. In addition, she says that the tests are often expensive and won’t provide much value. “Too often, they lead to unnecessary food restriction and little change in how you feel,” she adds.
Until then, stick to the tips above to inch toward relief from bloating at night, as well as throughout the day.
Build Your Supplement Routine
