What happens when you wake up feeling bloated after eating a big meal the night before? Maybe you panic and immediately step on the scale, or instead, you skip breakfast and strategically plan what you’ll eat for the rest of the day. And while that is what diet culture wants you to do, it’s exactly what nutrition experts want you to avoid.
Diet culture is loud this time of year, and most of the “New Year, New Me” talk is about dieting and weight loss. So, if you’re bloated from last night’s meal, you may be inclined to skip breakfast, cut carbs and restrict calories. But wait! Dietitians want you to focus on getting back into your routine.
The First Thing You Should Do
“After a heavy meal the night before, I recommend focusing on hydration and balanced, nutrient-rich meals to help stabilize energy and promote digestion,” says Marissa Beck, M.S., RDN, a registered dietitian nutritionist. “A simple, fiber and protein-rich breakfast, such as whole-grain toast with eggs or Greek yogurt with fruit, can provide steady energy without overwhelming the digestive system,” she adds.
Waking up bloated after a night with a big meal is uncomfortable, and you might think the best thing to do is skip breakfast. However, doing so can actually do more harm than good. Eating breakfast is the perfect opportunity to nourish your body and get your digestion moving. It also promotes a healthy and long-term gut health.
Plus, skipping breakfast can increase your hunger and cravings later in the day, which may lead to eating too much and increased bloating. Opting out of breakfast is also associated with an increased risk of prediabetes, whereas having it is associated with a lower risk of chronic diseases like heart disease and type 2 diabetes.
“I recommend including a potassium-rich food with your breakfast, like a banana, apple or avocado. Potassium helps regulate sodium, balance the fluids in your body and reduce bloating,” says Sheila Patterson, RD, CDCES, registered dietitian and certified diabetes educator.
After breakfast, focus on eating consistent and balanced meals throughout the day that include protein, fiber, and healthy fats. If you’re hungry between breakfast and lunch, try a mid-morning snack packed with fiber and protein, like this Gut-Friendly Snack Mix.
Try a fiber-filled grain bowl like this Tik-Tok-trend-inspired Salmon Rice Bowl at lunch. And for dinner, try our Coconut Curry Chicken Cutlets served with a side of quinoa and broccoli.
What If Your Bloating Is Frequent?
Occasional bloating is normal and can usually be chalked up to something you ate. Meals high in sodium and carbohydrates can cause water retention and may leave you feeling bloated. Drinking a lot of water or eating too quickly may also cause occasional bloating, which isn’t usually much to worry about. But if your bloating is frequent, persistent or painful, an underlying health issue may be causing it.
“When your symptoms become chronic, when they are negatively affecting your quality of life, when you live in fear of specific foods, or you’re being forced to change behaviors within your life, then you know that the bloating has become too much of a problem,” says gastroenterologist, Will Bulsiewicz, M.D.
Poor gut health or digestive issues like chronic constipation are common causes of chronic bloating. If you experience frequent and painful bloating, talk to your doctor.
Other Tips to Relieve Occasional Bloating
Drink Water
Dietitians suggest drinking water in the morning after a heavy meal. “Starting the morning with a glass of water can rehydrate the body, especially if your meal from the night before was high in sodium,” says Beck.
Water is also essential for health and good digestion. Research shows that staying hydrated supports a healthy gut microbiome, improving digestion and immunity.
Get in Some Gentle Movement
“Movement, like a short walk, can help alleviate any lingering bloating,” notes Beck. Gentle stretches, like yoga, have also been shown to reduce bloating, particularly in people with functional dyspepsia (chronic indigestion).
“Yoga poses, like ‘happy baby,’ or lying on your back and pulling one knee at a time towards your chest, can let trapped gas escape,” says Jessie Carpenter, M.A., M.S., RD, LD, a registered dietitian. The best part is you can do it in your pajamas from the comfort of your own home.
Lay on Your Side
Wait at least two hours after eating before lying down to help avoid reflux. But if it’s been a while since your last meal and you still feel bloated, try lying or sleeping on your left side. Laying this way may relieve pressure on your lower esophageal sphincter, which can help reduce the amount of food or acid that can travel back into the esophagus. While there isn’t much research to support this, and most evidence is anecdotal, there isn’t much harm in trying it.
Give Yourself Grace
“Bloating can happen anytime, and it’s usually accompanied by guilt because of the prevalence of diet culture in our society,” says Macy Diulus, RD, LD, M.P.H., CDCES, a registered dietitian. She says stressing over being bloated won’t relieve discomfort now. Diulus suggests giving yourself grace and focusing on how to decrease bloating at future meals. “For instance, slowing down and eating mindfully, eating more fiber-rich foods, chewing food well or talking with a dietitian for more support,” Diulus explains.
The Bottom Line
Some bloating is totally normal, especially after eating a big meal or one high in sodium and carbohydrates. If you wake up feeling bloated in the morning, don’t panic. There’s no need for drastic measures. Start your day with a protein- and fiber-rich breakfast, drink water and opt for gentle movements, like yoga or a slow walk.
