1. Eating Rich and/or Fatty Foods
If you're used to eating a large meal at dinnertime and want to feel satiated afterwards, choosing a rich or fatty food may seem like a good choice to stay full for longer, but Blackwell warns that this could cause bloating later on. "Fatty foods may make you feel bloated simply because fats stay for a longer time to be digested in the stomach," she explains.
These foods, she says, include "both healthy fats such as avocado, nuts, and seeds and processed foods such as chips and pastries." To avoid bloating from fatty foods, Blackwell recommends to "alternatively eat foods like oatmeal and fermented foods" or to take "little amounts of these fatty foods to help relieve bloating."
As a rule of thumb when prepping meals with the goal of preventing bloating in mind, Toomer suggests first determining if there is "a connection to food or beverages" and your morning bloat. "Keep a food and symptom diary so see if a pattern emerges," she advises, then suggests "eliminating the food connected to the symptoms and see if it goes away."
Along with rich and fatty foods that Blackwell described, Toomer says the most "common culprits of bloating are dairy, carbonated beverages, and sugar-free chewing gum." If your symptoms persist in spite of food elimination, she ten says to "seek medical attention since these symptoms can be associated with more serious conditions, such as heart disease."
2. Not Drinking Enough Water
Even if you've heard it before, doctors insist it's still worth repeating: drinking enough water is imperative for healthy digestion. A lack of enough water in the body may lead to dehydration, causing "constipation, which may later end up leading to bloating," Blackwell says.
This, she notes, is why she recommends "staying de-bloated by regularly drinking enough water, which may prevent fluid retention caused by dehydration and constipation."
Toomer agrees, and says that "drinking water then eating a protein-packed meal" can combat fatigue and control blood sugar, as opposed to inciting bloating.
Additionally, Toomer adds that "muscle toning exercises and stretching" can help prevent bloating, as well as "physical improvement and stress reduction."