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Many people experience bloating and gassiness on waking up. The excess gas could be due to a digestive issue that needs to be treated or managed, but there are many more straightforward explanations.
Everyone has experienced the agony of feeling bloated (even if they might not want to admit it). Gases are produced during digestion and must be expelled. Many other factors can also contribute to these conditions.
Find out what can cause you to feel bloated first thing in the morning and what you can do about it.
Why am I so gassy in the morning?
Some of the more common bloating causes and that of morning sickness are listed below.
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Carbon dioxide and methane are two of the gases produced when digesting foods like high-sugar fruits, certain vegetables (like cruciferous vegetables), beans, and legumes.
Low-sugar "health" snacks that use artificial sweeteners instead of real sugar are a major offender. These are much more challenging to digest before they reach the gut, and as a result, they produce gas. Consider low-calorie ice cream, which may have added sugars like Erythritol, which is known to cause bloating.
The way you sleep has a major impact on whether or not you puff up. There is a risk of obstructing the intestines from passing gas if you sleep on your front or side with pressure on your front.
It's a surefire way to wake up feeling puffy, as gas will have had all night to accumulate and find it difficult to escape.
When people unconsciously take in too much air, they are said to suffer from aerophagia. This air travels the entire length of your digestive system from your mouth to your intestines. That results in a bloated feeling and a lot of farting and burping.
Why am I so gassy at night?
Nighttime flatulence could have a number of different causes. Fructose intolerance causes digestive issues like flatulence, bloating, and diarrhea after consuming fructose-containing foods or drinks.
Keeping a food diary can help people figure out which foods are contributing to their bloating problems. That will give them an idea of how much they can safely consume of gas-inducing foods and drinks.
Some people find that avoiding or limiting their consumption of certain foods or beverages helps alleviate this condition. Some people have sensitivities to certain foods and drinks, such as those containing gluten, sulfur, or other substances that can wreak havoc on their digestive systems.
For these people, an elimination diet planned in conjunction with a doctor is likely to be necessary. Triggers for unpleasant symptoms like flatulence can be pinpointed with the aid of an elimination diet.
Ways to reduce morning bloating
You can employ the following five ways mentioned below to reduce morning bloating and flatulence.
1) Yoga
If you're having trouble with flatulence, you might find that a few carefully chosen yoga poses help you relax and let go of tension. To get things started, here's a pose:
- Stretch your legs out in front of you with your feet together.
- Please get on your hands and knees.
- Bring your shins up to your midsection.
- Bring your chin to your knees at the same time. If that doesn't feel right, lay your head flat on the table instead.
- Stretch out the pose for at least 20 seconds.
2) Try taking digestive enzymes
Some people who don't have enough enzymes in their gastrointestinal tract may benefit from taking digestive enzyme supplements.
Commonly, these enzymes aid in the digestion process by aiding in the breakdown of food so that nutrients can be absorbed. Malnutrition, bloating and other unpleasant symptoms may result in their absence.
Consult your physician if you have questions about digestive enzymes. They will be able to advise you on which products to use and whether or not your bloating and other symptoms are due to enzyme deficiencies.
3) Drink herbal tea
It has been suggested that certain herbal teas, in addition to increasing water intake, may help reduce abdominal bloating. The following herbs have been shown to reduce flatulence and tummy discomfort on occasion:
- caraway
- chamomile
- coriander
- anise
- turmeric
- fennel
- peppermint
4) Go for a walk
Regular exercise has been shown to aid digestion and reduce bloating risk. The good news is that even brief periods of activity spread out throughout the day can make a difference.
Light walking for 10-15 minutes after meals has been shown to help reduce chronic bloating. If you're looking to alleviate flatulence quickly, you can try going for a walk.
5) Drink warm liquids
Take in some non-carbonated, warm fluids. Some people feel better after drinking warm water or herbal tea. You can also try to have warm, salty lemonade or sip some ginger, chamomile, or peppermint tea.
One cup of boiling water steeped with ten grams of ground cumin, ten grams of ground fennel and five grams of ground anise is a traditional Persian remedy often used for this purpose.
It's normal to wake up occasionally with a bit of gas in your stomach, and that's usually nothing to worry about. Modifications to one's diet and way of life, like regular exercise and consuming fewer calories per meal, may relieve gas and bloating.
However, if you still experience bloating every morning after eating or drinking something, despite making lifestyle adjustments, it may be time to consult a medical professional. If you're experiencing any pain, bleeding or changes in bowel habits, it's imperative that you see a doctor immediately.
