Bloating is a common digestive issue characterized by a feeling of fullness, tightness, or swelling in the abdomen. While occasional bloating is normal, persistent or frequent bloating can be uncomfortable and disruptive to daily life. Various factors, including diet, lifestyle habits, and underlying health conditions, can contribute to bloating. Interestingly, there are certain morning mistakes that individuals may unknowingly make, which can exacerbate bloating and lead to discomfort throughout the day.
We spoke with Lisa Richards, nutritionist and creator of The Candida Diet, and Dana Ellis Hunnes, RD, PhD, and author of Recipe For Survival, to learn about four of the worst morning mistakes that can lead to a bloated stomach. They revealed that not drinking enough liquids, eating a high-sodium breakfast, not moving enough, and eating sugary foods in the morning are some of the habits to quit. Read on to learn more.
1. Not Drinking Enough Liquids
Not drinking enough liquids, particularly water, can contribute to morning bloating. During the night, the body undergoes a period of rest and repair, during which it continues to perform essential functions like digestion and waste removal. Without an adequate intake of fluids, the body may struggle to properly digest food and move waste through the digestive system, leading to feelings of bloating and discomfort upon waking.
"If we are dehydrated—which happens overnight when we aren't drinking liquids for around 8 hours—that can increase the feelings of bloat. Staying hydrated can help the smooth muscles (peristalsis) in your digestive tract keep things going," Hunnes says.
She also pointed out how it's best to steer clear of sugary beverages with loads of artificial sweeteners. "Both coffee and tea would be best black or lightly sweetened/lightened with soy milk or oat milk," Hunnes says.
2. Eating A High-Sodium Breakfast
Breakfast foods like bacon, sausage, packaged cereals, and bread products often contain hidden sources of sodium, making it easy to inadvertently consume more than the recommended daily intake. When sodium intake is high, the body retains water to maintain a balance of fluids, leading to feelings of puffiness and bloating. Additionally, excess sodium can draw water into the digestive tract, further exacerbating bloating symptoms.
"If we eat a lot of salt, including in the morning, that will continue to make us feel bloated," she shares. Instead she recommends, "A couple pieces of toast with avocado smashed on it would be a good low-sodium breakfast."
3. Not Moving Enough
Physical activity helps stimulate the digestive system and promotes regular bowel movements, aiding in the efficient elimination of waste and reducing the likelihood of bloating. When the body remains sedentary for extended periods, such as during sleep or upon waking, digestion may slow down, leading to a buildup of gas and waste in the digestive tract.
Hunne says that walking in the A.M. "can help kickstart your GI tract and get things moving, which is often one of the biggest causes of bloat, especially as we are a little older and maybe start drinking less fluids during the day."
Her own specific routine consists of, "exercise first thing, have a nice hot cup of coffee (2/3 decaf and 1/3 caf), and make sure I'm drinking plenty of fluids, eating plenty of fiber, and low-sodium meals the night before."
4. Eating Sugary Foods In The Morning
Foods high in refined sugars, such as pastries, sweetened cereals, and sugary drinks, can disrupt the balance of bacteria in the gut and lead to an overgrowth of harmful bacteria. This imbalance can result in increased gas production and fermentation in the digestive tract, leading to feelings of bloating and discomfort.
Richards says, "Pastries are made with refined carbohydrates, added sugars, and oils, all of which can spike blood sugar. These foods are high in sugars that feed Candida overgrowth and rich in pro-inflammatory ingredients that damage your gut and cause inflammation across your body."
