By Isabella Benn | Updated: January 16, 2022 Digestion

If you wake up in the morning feeling bloated and gassy, you are not alone. 

Many people experience this every day.

In fact, bloating is a common symptom of many gastrointestinal disorders such as gastroparesis or irritable bowel syndrome. 

If your symptoms have been going on for an extended period of time, it may be important to get checked out by a physician to make sure that there isn’t something more serious going on. 

However, if it’s just a temporary discomfort that comes and goes some mornings, we will discuss ways to stop waking up feeling bloated. 

Read this blog post and find out why bloating happens and what we can do about it.

Why Do I Feel Bloated In The Morning?

There are a few different reasons you might feel bloated in the morning. 

Some of these causes are relatively harmless and can be easily fixed, while others require more attention. 

Here are some everyday habits that might be causing your bloating:

  • Drinking too much fluid before bedtime
  • Eating high-sodium foods
  • Consuming carbonated beverages
  • Indulging in high-fat or sugary foods

If you’re able to identify one or more of these habits as the culprit behind your morning bloating, then it’s time to make some changes. 

Start by making minor adjustments and see if that helps. 

For example, try limiting yourself to low-sodium snacks and avoid drinking fluids before bed. 

Everyday Habits That Are Making You Bloated

When it comes to bloating, we need to look at what is going on inside our bodies. 

The digestive system works hard all day long and does not completely shut down while you sleep. 

When your body relaxes into a deep slumber, many processes slow down or stop altogether, allowing for optimal rest and recovery of your organs. 

However, that doesn’t mean they aren’t there working away, keeping everything moving smoothly throughout the night. 

Everyday habits, including exercise, water intake, and mealtime routines, can cause bloating. 

To relieve your bloating, try adding daily movement, drinking plenty of water, and eating meals sitting without electronic distractions.

Does Eating At Night Cause Bloating In The Morning?

Eating right before bed can also cause bloating. 

This is why it’s best to eat your last meal at least two hours before going to sleep. 

Consuming a large amount of food late in the evening may interfere with normal digestion and contribute to morning discomfort. 

If you’re having trouble sleeping because of this, try eating earlier or consider switching from three meals per day to four smaller ones. 

Your body will adjust faster that way and, hopefully, make those night-time snacks less likely! 

How To Reduce Bloating In The Morning

There are many ways to reduce bloating in the morning. 

Start by making minor changes to your daily routine and see if that helps. 

We recommend incorporating some of the following tips:

  • Avoid Caffeine and Alcohol: Both of these substances can contribute to dehydration and exacerbate bloating symptoms.
  • Eat Slowly and Mindfully: When we eat quickly, we often don’t chew our food properly, leading to gas and bloating. Try eating more slowly so that you have time to digest your food properly.
  • Begin Taking A Probiotic: Probiotics are beneficial bacteria that help to keep our gut healthy. Adding a probiotic supplement to your diet may help to reduce bloating.

We highly recommend GOL Nutrition’s IBPro Probiotic for morning bloating. 

GOL Nutrition uses innovative MAKTrek® 3-D Bypass Technology to ensure all the beneficial bacteria get to your gut. 

Click here for a complete list of probiotics for bloating.

How Do I Stop Waking Up Feeling Bloated? 

In the long run, taking a probiotic supplement daily, drinking plenty of water, and exercising regularly will help with everyday bloating. 

If you still experience bloating after making lifestyle changes, consider discussing your symptoms with a doctor.


There are a few things you can make changes to in your lifestyle and diet that might help reduce bloating. 

First, try going for a morning walk or jog. Exercise is shown to release endorphins, which will keep you feeling good and decrease the amount of water weight stored as fat cells around your stomach area. 

Second, avoid eating too many refined carbs at night before bedtime because they have been linked to increased gas production levels from bacteria in your gut. 

Finally, probiotics are a great way to improve digestion and prevent bloating by adding healthy bacteria into your body.

About the Author

Isabella Benn is the lead copywriter and content wizard at Health Apes with an expertise in health research. She specializes in gut health, nutrition, food and recipes.