Let's face it: farting is a natural part of life. Our containers are designed to do just that! You may find yourself passing out more gas during the day, especially if you eat foods high in fiber (look at beans) or drink too much sparkling water than you can count. But what if your gut's “fart party” doesn't really start until you're curled up in bed at the end of the day? Annoying, smelly, loud farts can disturb you (and possibly your partner, too). sorry) prevents you from falling asleep. If you always ask yourself, “Why do I have a lot of gas at night?”, this article is for you.
Dr. Supriya Rao, a gastroenterologist at Tufts Medicine in Boston, Mass., says it’s actually quite normal to feel a little gassy after a meal, and it’s generally nothing to worry about if you fart more at night after your biggest meal of the day.
Expert on this article
- Supriya Rao, MD, quadruple board-certified in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine.
Still, it’s a good idea to go to bed without gas. Here, we’ll take a closer look at what causes nocturnal gas, how to prevent it, and when to see a professional about gas and gut health.
9 Possible Reasons Why You're So Gassy at Night
From mild lifestyle factors to potential underlying medical conditions, here are the main causes of flatulence at night.
1. You're just digesting your food (it doesn't really matter)
“Some gas and bloating are a natural and normal part of the digestive process,” says Dr. Rao. As gut bacteria break down food, they take up additional space in the gastrointestinal tract (causing some bloating) and produce gases such as hydrogen, carbon dioxide, and methane that eventually have to be released through farts or burps. Cleveland Clinic.
2. I ate a meal high in fiber or FODMAPs.
Certain foods produce more gas than others. This is especially true if you consume a large portion at dinner. Dr. Rao notes that this can cause bloating. These foods are often high in fiber or contain FODMAPs (i.e., certain carbohydrates that are difficult for the gastrointestinal tract to break down). According to the Mayo Clinic and Johns Hopkins Medicine, these may include:
- Beans and Lentils
- Some vegetables, especially cabbage, Brussels sprouts, broccoli, cauliflower, bok choy, onions, garlic, artichokes, and asparagus.
- Wheat-based foods such as bread and pasta
- Some fruits, especially apples, cherries, pears, and peaches
- Dairy products containing lactose, such as milk, yogurt, ice cream, and cheese.
- Sorbitol is a sugar alcohol commonly found in gum and sugar-free foods.
- Carbonated Drinks
3. Ate oily or greasy food.
Foods that are high in fat (pizza, burgers, french fries, etc.) can also cause bloating and gas. That's because fats take longer to digest than carbohydrates or proteins, according to Merck Manuals. “So when food sits in your stomach for a long time, it can interact with the bacteria in your gut and cause more gas,” explains Dr. Rao.
4. I just ate. many
Eating a large meal at a time can also increase gas production. Not only does it take up more space in your stomach (making you feel fuller), but it also takes longer to digest more food, which can lead to more gas. This is especially true if dinner is your biggest meal of the day, Dr. Rao says. She adds that it’s more likely to cause gas than a smaller breakfast or lunch.
5. I have constipation.
Just as food that sits in your digestive tract longer creates more gas, stool that remains in your colon also creates more gas. If you haven’t had a bowel movement all day, the buildup can cause gas and discomfort in the evening, Dr. Rao points out. Other symptoms of constipation include abdominal pain, difficulty passing stool, and bloating, according to the Mayo Clinic.
6. Not moving enough after dinner
Plopping down on the couch after a meal feels great… but it's not good for your gut. If you want to help your body digest dinner faster and avoid farting in bed, moving around can help, says Dr. Rao. It can also help move your stool, which can relieve constipation and reduce gas, according to Harvard Health Publishing.
Any suggestions? Take a “fart walk” around your neighborhood after dinner (thanks TikTok for this new trend!) or do some light yoga or stretching to get the gas moving.
7. You have a food intolerance
Again, it’s perfectly normal to feel a little gassy after eating certain foods, but if you notice that certain menu items are causing you gassy, causing really painful bloating, causing diarrhea, or changing your usual nighttime routine, you may have a food intolerance.
According to the Cleveland Clinic, the most common food intolerances include:
- Lactose (sugar found in dairy products such as milk and ice cream)
- Gluten (protein from wheat, barley, and rye)
- Histamine (a naturally occurring chemical found in foods such as cheese, pineapple, bananas, avocados, and chocolate)
Keeping a food diary can help you track your symptoms and determine if you are sensitive to certain foods or ingredients.
8. Started taking a new medication.
Some medications are known to cause constipation, which can make you feel more gassy. (Good, right?) According to Harvard Health Publishing, common culprits include:
- Antidepressants, especially SSRIs
- Opioids, such as oxycodone and hydrocodone
- Calcium channel blocker
- Antihistamines such as diphenhydramine
These side effects usually go away with time, but tell your doctor if the medicine you are taking makes your stomach problems worse.
9. If you have an underlying disease
Many GI conditions can cause symptoms like bloating, cramps, and gas. (Symptoms can occur at any time, but not necessarily at night.) According to the Mayo Clinic, these symptoms include:
- celiac disease
- functional dyspepsia
- Gastroesophageal reflux disease (GERD)
- Paralysis of the stomach
- Intestinal obstruction
- Irritable Bowel Syndrome (IBS)
- lactose intolerance
- pancreatic insufficiency
- Rarely, certain cancers such as colon cancer and ovarian cancer
How to Reduce Gas and Bloating at Night
When the “wind” starts to blow relentlessly, there are several gas relief options available to help you take control of the situation.
A walk after dinner
Taking a 15- to 20-minute walk after a meal is what Dr. Rao does to combat post-dinner gas, as it helps with digestion. “The more active you are, the less bloated you’ll feel,” she says.
Natural Remedies
Natural gas relief is also an option. Is it one of the best travel destinations? Ginger tea can be made by steeping a few pieces of fresh ginger in hot water. Contains gingerol, a compound found to relax stomach muscles, reducing gas buildup, according to a January 2019 study. Food and NutritionOne.
Peppermint may also be effective for similar reasons, according to a January 2019 meta-analysis. BMC Complementary Medicine and Therapeutics2Try drinking mint tea or taking peppermint oil capsules like NOW FOODS Peppermint Gel.
Over-the-counter gas relief medications
If you are wondering how to relieve gas acheSwitching to over-the-counter (OTC) medications can help, especially when all else has failed and you need quick relief. Try an over-the-counter gas suppressant, such as simethicone (Gas-X) or TUMS, recommended by the Mayo Clinic. Both help reduce bloating and gas by breaking up gas bubbles in the stomach.
Preventing nocturnal gas and bloating
Next time you want to get rid of your post-dinner gas fest, Dr. Rao recommends trying the following strategy:
- Take smaller amounts: Less food in your stomach means your stomach digests it faster, resulting in less gas.
- Eat slowly: When we eat quickly, we swallow more air, which can cause more gas and bloating.
- Get enough fiber, but spread it out. Fiber helps you stay regular and avoid constipation. Instead of going all out at dinner, try to eat just a little bit at each meal. Eating a lot of fiber-rich foods at once is a way to expel gas.
- Drink plenty of water: Drinking plenty of fluids helps prevent constipation.
- Avoid or limit foods that cause gas: If you always feel bad about beef and broccoli stir-fry or cheese pasta dishes, consider fasting or eating less of the foods (substituting them with foods that are better for your gut, of course).
When to See a Doctor
A little gas at night can be quite normal, especially if you’ve had a big meal and are lying down on the couch before going to bed. But if your nighttime gas is routine, causes pain, or is accompanied by other GI symptoms (like a change in bowel habits), Dr. Rao recommends talking to your doctor. Together, they can look at your gas and health more broadly and decide if it’s worth getting evaluated for an underlying GI problem.
frequently asked questions
How can I get rid of the gas as quickly as possible?
Walking is very effective in clearing out trapped gas, says Dr. Rao, according to a 2021 study. Gastroenterology and Hepatology from Bed to Benchthree Walking for 10 to 15 minutes has been shown to relieve symptoms such as gas, bloating, and discomfort, as well as being a gas reliever.
What positions help with passing gas?
The best position to relieve gas and stomach pain at night is to lie on your left side with your knees folded toward your chest. “When you lie on that side, the organs tend to position themselves in a way that takes a lot of the load off the intestines, which causes the intestinal muscles to relax” and relieves trapped gas, Dr. Rao says.
Why does gas smell like this?
It was probably something you ate. According to the Cleveland Clinic, certain foods can definitely make your farts smell worse. The most common culprits include beans, cruciferous vegetables, eggs, garlic, grains, nuts, meat, alcohol, dairy (if you have a lactose problem), sugar alcohols, and spicy foods.
What should I eat at night to avoid gas?
It's more important what it's about. ~ No To eat, TBH. Watching your portion sizes and limiting your intake of fatty foods at night can speed up digestion and reduce gas.
As a woman, why do I have so much gas these days?
Hormonal fluctuations are the most common reason this happens. A January 2014 study found that changes in the hormones estrogen and progesterone in the days before your period begin can increase gastrointestinal symptoms such as bloating, gas, and even diarrhea. BMC Women's Health.
Well+Good articles reference scientific, reliable, recent and robust research to support the information we share. You can trust us on your wellness journey.
- Nikkhah Bodagh M, Maleki I, Hekmatdoost A. Ginger in gastrointestinal disorders: a systematic review of clinical trials. Food Science Nutr. Nov 2018 5;7(1):96-108. doi:10.1002/fsn3.807. PMID: 30680163; PMCID:PMC6341159.
- Alammar N, Wang L, Saberi B, Nanavati J, Holtmann G, Shinohara RT, Mullin GE. Effects of peppermint oil on irritable bowel syndrome: a meta-analysis of pooled clinical data. BMC Complementary Altern Med. Jan 2019 17;19(1):21. doi:10.1186/s12906-018-2409-0. PMID: 30654773; PMCID:PMC6337770.
- Hosseini-Asl MK, Taherifard E, Mousavi MR. Effect of short-term physical activity after a meal on gastrointestinal symptoms in individuals with functional abdominal distention: a randomized clinical trial. Gastroenterol Hepatol Bed Bench. Winter 2021;14(1):59-66. PMID: 33868611; PMCID: PMC8035544.
- Bernstein, Matthew T, et al. “Premenstrual and intramenstrual gastrointestinal symptoms in healthy women.” BMC Women’s Health vol.14 14. January 22, 2014, doi:10.1186/1472-6874-14-14
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