Why do I wake up bloated and gassy every morning?

Possible causes of morning bloating eating a large meal, particularly right before bedtime. swallowing air from eating too fast. lying down soon after eating. drinking soda or other carbonated beverages.

healthline.com - Morning Bloating: Causes, Prevention, and More - Healthline

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Share on Pinterest FreshSplash/Getty Images If you wake up in the morning with a larger or fuller feeling in your stomach (abdomen), you may be experiencing bloating, one of the most common digestive complaints, according to a 2020 research review. Occasional bloating may leave your stomach feeling larger and uncomfortable. In more severe cases, bloating can be painful and accompanied by more serious symptoms. The key to avoiding morning bloating is to learn what causes it so you can make changes to your diet and lifestyle. If you continue to have severe bloating, or if you suspect an underlying medical condition, it’s important to talk with a doctor regarding next steps. Learn more about some of the more common causes of morning bloating and what you can do to help alleviate it. Reasons for morning bloating Occasional stomach bloating in the morning may be a result of lifestyle choices from the day or night before. These may lead to constipation or gassiness, or even swelling and fluid retention. Possible causes of morning bloating Just some of the possible reasons you may wake up with stomach bloating include: eating a large meal, particularly right before bedtime

swallowing air from eating too fast

lying down soon after eating

drinking soda or other carbonated beverages

alcohol consumption

eating too much fiber, or unnecessarily taking fiber supplements

eating a large quantity of gas-causing foods, such as broccoli, cabbage, and beans

consuming too much salt or sodium-rich foods

consuming sugar

artificial sweeteners, particularly sorbitol and fructose

not drinking enough water

menstruation

Ways to reduce morning bloating If your doctor rules out an underlying medical problem as a cause of your bloating, you may be able to help reduce occasional morning bloating with diet and lifestyle changes. Ideally, such changes should be implemented the day or night before so you don’t wake up feeling bloated. Dietary changes to reduce bloating Eating too many beans, cruciferous vegetables, and legumes may lead to morning bloating, particularly if you consume these foods the night before. Eating smaller meals throughout the day and avoiding eating before bedtime can also help reduce stomach bloating. Reducing sodium has also been proven to decrease stomach bloating. A 2019 study found that bloating from a high fiber diet may be reduced by cutting down on high sodium foods. If you suspect a food intolerance, it can be helpful to keep a food diary to share with your doctor. Don’t cut out essential nutrients without discussing it with your doctor first. Drink herbal tea In addition to increasing your water intake, drinking certain herbal teas may help alleviate bloating. The following herbs may decrease occasional bloating: anise

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chamomile

coriander

fennel

peppermint

turmeric Consider digestive enzymes Digestive enzyme supplements may help some people who don’t have enough enzymes in their GI tract. These enzymes typically help you break the foods you eat and extract their nutrients. Without them, malnutrition, bloating, and other side effects may occur. If you’re curious about digestive enzymes, talk with a doctor first. They can help you determine whether your bloating and other symptoms may be related to enzyme deficiencies and recommend the right products for you. Regular exercise Regular exercise may help improve digestion, thereby decreasing the risk for bloating. However, even short bursts of activity throughout the day can help. One small 2021 study found that light walking for 10 to 15 minutes after meals helped decrease chronic bloating in participants. Address any underlying medical conditions If you have an underlying medical condition, such as an intestinal disease, diet and lifestyle changes may not be enough to help address chronic bloating. It’s important to speak with your doctor for possible treatment modifications and testing. Why does my face look bloated? It’s possible to wake up with both a bloated face and stomach. This is most likely attributed to fluid retention. Possible causes for morning face bloating include: eating high sodium foods the day before

alcohol consumption

medications that cause fluid retention, such as antidepressants and NSAIDs

hormone changes, such as those that occur during menstruation

Cushing’s syndrome

hypothyroidism If you have an underlying medical condition, such as Cushing’s syndrome or hypothyroidism, your treatment may help gradually reduce morning facial bloating. Occasional face swelling may be prevented with some of the same strategies as those for stomach bloating, including: eating smaller meals

reducing salt intake

drinking more water

avoiding large meals before bed

When to talk with a doctor If you have chronic morning bloating despite making changes to your lifestyle, talk with a doctor about possible causes. An imaging test, such as an X-ray, may be ordered to take a look at the inside of your stomach. They may also help you rule out food intolerances. When to seek help You should also call your doctor right away if abdominal bloating is accompanied by symptoms of a more serious underlying health problem. These include: nausea or vomiting