The Real Reason You're Bloated In The Morning

If you wake up in the morning with a full or distended stomach, you may be experiencing morning bloating. Bloating occurs when the gastrointestinal tract becomes filled with air or gas. This can be caused by a number of things, including swallowing air, breathing through your mouth while you're asleep, or eating foods that make you gassy (via PopSugar). However, morning bloating most commonly occurs as a direct result of eating too much before bedtime.

"Our digestive system's motility slows down overnight, which means if you've had a larger or later dinner and are prone to grazing on snacks closer to bedtime, you might wake up with some undigested food still hanging around in your stomach," Tamara Freuman, a registered dietitian at New York Gastroenterology Associates, told PopSugar. Going to sleep and waking up with undigested food in your stomach can make you constipated, causing your belly to become bloated.

How to relieve morning bloating

If you're experiencing occasional morning bloating, you can relieve your symptoms by making a few small changes to your diet and overall lifestyle. For instance, you can help ease morning bloating by drinking herbal tea (via Healthline). Drinking peppermint, turmeric, fennel, anise, or chamomile tea can help regulate your digestion and reduce gas and bloating. Regular exercise can also help stimulate your bowels. Walking around at a leisurely pace for as little as 10 to 15 minutes can help expel gas and alleviate bloating (via Gastroenterology and Hepatology from Bed to Bench).

Another way to relieve morning bloating is to change up your diet. Eating foods that are high in fiber or sodium at night can increase your risk of bloating the following morning. The same goes for people with food intolerances to gluten or dairy. Consider eliminating or cutting down on foods that cause you gastrointestinal distress and avoid snacking before bedtime to help ease symptoms.