Bloating is that uncomfortable, swollen feeling in your stomach that can make you feel sluggish and heavy. It’s often caused by overeating, eating too quickly, or consuming certain foods. If you want to avoid waking up with morning bloat, it’s best to steer clear of certain foods after 6 p.m. They can cause your body to retain water or produce excess gas, making you feel puffy and uncomfortable the next day.
We checked in with Dr. Krutika Nanavati, a registered nutritionist and dietician, and Dr. Madhankumar, a surgical gastroenterologist, to learn about eight foods to cut out after 6 p.m. because they can guarantee bloating in the morning. They revealed that salty foods, spicy foods, and processed foods are some of the worst options. Read on to discover all eight and how they can lead to bloating.
1. Cruciferous Vegetables
Eating cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage after 6 p.m. can lead to bloating because these veggies are high in fiber and contain certain carbohydrates that can be difficult to digest.
"Broccoli, cauliflower, Brussels sprouts, and cabbage are fiber-rich, benefiting digestion overall. However, their complex sugars can take longer to break down, leading to bloating for some people, especially at night," Nanavati says.
2. Beans and lentils
Eating beans and lentils after 6 p.m. can lead to bloating due to their high fiber and oligosaccharide content. Fiber is great for digestion, but it can also produce gas as it's broken down in the large intestine.
"These legumes are excellent sources of protein and fiber, but they also contain oligosaccharides, complex sugars that gut bacteria ferment, producing gas and potential bloating," Nanavati notes.
3. Salty Foods
When you consume a lot of salt, your body retains water to maintain the right concentration of salt in your bloodstream. This can lead to fluid retention and a feeling of bloating.
Nanavati says, "Excessive sodium intake can disrupt fluid balance in the body. Consuming salty meals before bed can lead to water retention, causing puffiness and bloating in the morning."
4. Spicy Foods
Spicy foods often contain ingredients like chili peppers or hot spices that can irritate the stomach lining, leading to inflammation and discomfort. This irritation can cause the stomach to produce excess stomach acid, which can contribute to bloating and indigestion.
"While spices can have digestive benefits, they may irritate the stomach lining for some individuals, leading to bloating and discomfort, especially when eaten close to bedtime," she notes.
5. Carbonated Beverages
When you drink carbonated beverages, you're also ingesting air, which gets trapped in your digestive system. This trapped gas can lead to a feeling of fullness, discomfort, and bloating.
"The carbon dioxide gas in fizzy drinks can cause bloating and distension. Additionally, sugary sodas can disrupt blood sugar regulation, potentially leading to water retention," Nanavati states.
6. Processed Foods
Processed foods may contain artificial additives and preservatives that can irritate the digestive system and cause inflammation. This inflammation can disrupt normal digestion and lead to bloating, gas, and other digestive issues.
"Often high in sodium, unhealthy fats, and refined carbohydrates, processed foods can contribute to bloating and water retention due to their ingredients and difficulty in digestion," she highlights.
7. Caffeine and alcohol
Caffeine, found in coffee, tea, energy drinks, and some sodas and alcohol, is a diuretic, meaning it promotes the production of urine and can lead to dehydration. When you're dehydrated, your body tends to retain water to compensate, which can result in bloating and puffiness, especially if consumed in large quantities or close to bedtime.
"While not directly causing bloating, both caffeine and alcohol can act as diuretics, leading to temporary dehydration. This can trigger the body to hold onto fluids, causing water retention the next day," Nanavati says.
8. Frozen Foods
Many frozen foods, especially pre-packaged meals and snacks, are often high in sodium as a preservative. Excessive sodium intake can lead to water retention in the body, causing bloating and puffiness.
"Foods that are frozen are high in calories, sugar, salt, and hydrogenated oils. Therefore, as their nutritional value also decreases, they should be avoided since they may impede weight loss goals," says Dr. Madhankumar.
Nanavati says that it's important to be aware that these are general guidelines. Identifying the foods that trigger bloating and water retention for you personally is essential. Even healthy foods can cause issues if overconsumed, so aim for moderate portions, especially before bedtime. Keeping well-hydrated by drinking ample water throughout the day can also help alleviate water retention.
