Why Am I So Gassy at Night? Here's What a Dietitian Has to Say
Gas is a normal byproduct of digestion, and while everyone gets it, it can be embarrassing and unpleasant, especially if it happens often—including at night. Gas can present itself in different ways, including bloating, belching and flatulence (aka farting). Estimates suggest that people belch up to 30 times and pass gas around 8 to 14 times each day, per the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
Stomach distention or bloating is very normal, especially later in the day when you've ingested several meals and snacks throughout the day. The extent to which your belly expands will depend on various factors, and it's important to understand that no two bodies are the same. Some people may experience more bloating than others—especially if they eat too fast, swallow too much air, or have food sensitivities or digestive issues.
While some gas is normal, excessive gas may be a sign of a digestive issue. If you are experiencing gas at specific times of the day, including nighttime, it may be helpful to know that certain behaviors can increase the likelihood of gas—which means you can probably do something about it.
Keep reading to learn why you might be so gassy at night, how to relieve some of your discomfort and when to see a doctor.
Eating a Large Dinner
Eating your largest meal at night can increase your risk for gas, especially if you eat that meal quickly. Eating fast increases the chances that you'll swallow more air, which increases the risk of developing gas.
Drinking Carbonated Beverages at Night
Carbonated beverages are made with carbon dioxide, which is a gas, so drinking them can increase your risk of developing gas. Drinking through a straw can worsen this, since drinking through a straw increases the amount of air being swallowed.
Chewing Gum
Chewing gum is a gas-producing habit because while you chew, you swallow air. In addition, certain types of gum, especially those that are sugar-free and made with sugar alcohols, can increase the chances of developing gas and bloating if consumed in large amounts. That's because sugar alcohols—like xylitol, maltitol, erythritol and mannitol—are poorly absorbed, so they sit in your gut and ferment, causing gas and bloating.
Eating Too Much Fiber at Dinner
Fiber, the indigestible part of carbohydrates, is good for your heart, digestive and overall health. Recent evidence shows that higher fiber intake can meaningfully lower blood pressure and cardiovascular disease risk, with adults—benefiting from intakes above 28 g/day for women and 38 g/day for men. Fiber adds bulk to meals, increasing feelings of fullness. It also helps reduce LDL ("bad") cholesterol, promotes bowel regularity, serves as a prebiotic—food for your beneficial gut bacteria—and can help to regulate blood sugars. Fiber-rich foods include fruits, vegetables, nuts, seeds, whole grains and legumes.
But while fiber has plenty of positive attributes, eating large quantities of fiber in one sitting or suddenly increasing your consumption of it may cause digestive upset, including gas and bloating—especially if you are not accustomed to eating fiber.
Consuming Certain Types of Carbohydrates
Carbohydrates are the body's primary energy source and provide vitamins and minerals. Carbs are found in whole grains, refined grains (like white bread), fruits, dairy products, vegetables, legumes, snack foods and sweets.
Certain types of carbohydrates—specifically fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs)—are short-chain carbohydrates. Bacteria in the gut rapidly ferment these carbohydrates and draw extra water into the intestine, resulting in excessive gas and bloating, particularly in people with a sensitive gastrointestinal tract, like those with irritable bowel syndrome (IBS).
Some foods on the FODMAP list include:
- Wheat
- Legumes
- Cruciferous vegetables like broccoli and Brussels sprouts
- Dairy, mainly milk
- Ice cream
- Sugar alcohols
- High-fructose corn syrup
Experiencing Constipation
The American College of Gastroenterology defines constipation as difficulty with infrequent stools, difficulty passing stool or both. The definition of constipation will vary based on your own bowel habits and what's normal and healthy for you. Some people poop at least once a day, while others have a bowel movement a few times a week. If you are constipated, your symptoms (like gas) may worsen at nighttime, since you have been eating all day and food is not moving through your digestive system. Instead, it just sits there, producing gas and bloating.
Consuming Too Many Foods High in Fat
Consuming dietary fats slows down how quickly your stomach empties food. This isn't necessarily bad, though, because delayed gastric emptying increases feelings of fullness. Dietary fat is also essential for absorbing fat-soluble vitamins (vitamins A, D, E and K), protecting your organs, producing hormones, maintaining cellular health and more. But eating a high-fat meal combined with carbohydrates may increase your risk of developing gas, because food sits in your digestive tract for longer.
How to Reduce Gas at Night
Digestion begins in the mouth when you chew and salivary enzymes are released. Upon swallowing, food enters the esophagus and passes into your stomach. Food is then mixed with acid in your stomach and broken down further. Automatic movements (medically known as peristalsis) push food through your stomach into your small intestine, where food is mixed with digestive juices from the pancreas, liver and intestine, and most nutrients are absorbed into the blood.
Next, the large intestine absorbs water and any remaining nutrients, changing the waste from liquid into poop. Your poop is stored in the rectum until it is pushed out of the body during a bowel movement.
While gas can be produced during this process for different reasons, there are ways to reduce it.
Eat Regular Meals and Snacks Throughout the Day
Eating regular meals and snacks throughout the day will prevent you from being too hungry in the evening and overeating. According to the NIDDK, eating smaller but more frequent meals may help to alleviate gas. In addition, sitting down to eat and eating without distractions can increase your ability to eat slowly, reducing the air you swallow. Following the principles of mindful eating can help you slow down and more fully chew your food—which also allows you to enjoy it.
Increase High-Fiber Foods Slowly and Drink Plenty of Fluids
A high-fiber diet can reduce the risk of constipation and provide other important health benefits, but if you haven't been eating a lot of fiber, adding fibrous foods too quickly can increase your chances of developing gas. The Centers for Disease Control and Prevention recommends spreading your intake of fibrous foods evenly throughout the day and adding fiber slowly each day with adequate amounts of water until your reach your needs. Drinking fluids will help push the fiber through your digestive system.
Eat Slowly
Slower eating reduces the chance of swallowing air. It also allows you to chew more thoroughly, assisting in food breakdown, which can help your body more easily digest the food. This also means a lower likelihood of gas.
Reduce Intake of Trigger Foods
Everyone responds to food differently. If you notice that you feel more gassy and bloated when you eat certain foods, consider keeping a food journal. Write down what you've eaten for a few days, or take photos and note how you feel after eating certain foods. This will help you discover if any foods are causing your gas. This can be tricky, though, as some foods don't cause the gas until a day or two later. If you need help finding your trigger foods, consider working with a registered dietitian.
Focus on Your Gut Health
The health of your microbiome—the collection of bacteria in your gut—has been linked to various diseases, including gastrointestinal disease. Including both prebiotics and probiotics in your diet can help ensure a diverse microbiome for a healthy gut. Fermented foods like yogurt, kefir, fermented vegetables, sauerkraut, kimchi, kombucha and miso are rich in probiotics. This means they add beneficial bacteria to your gut. Prebiotic-rich foods, which are plant-based foods, like garlic, onions, walnuts, beans and bananas, feed those bacteria.
Go for a Walk
Walking and other physical activities can help with digestion, get things moving through your gut and reduce or relieve gas. Make it a habit of getting daily movement. Experiment with going for a walk after dinner to see if it helps the nighttime gassiness.
When to See a Health Care Professional
You should reach out to a primary healthcare provider if you notice a change in how often you experience gas accompanied by:
- Excessive bloating
- Pain
- Nausea
- Weight loss
- Diarrhea
- Rectal bleeding
Our Expert Take
Gas and bloating are normal, especially after eating. But experiencing more gas at night can be a result of certain eating and drinking behaviors. Eating too fast, consuming a very large dinner or eating certain kinds of foods at night are just some of the culprits. Once you figure out why you are so gassy, you can come up with a solution.
Consult with a health care professional if you have been experiencing symptoms for a long time without relief, or if you notice a change in the frequency, duration and intensity of your gas. If gas is accompanied by pain, diarrhea, nausea, weight loss or bleeding, see a health care professional right away.