4 types of dinner to avoid because they make your stomach bloated in the morning

Many people wake up in the morning with a feeling of fullness and heaviness in their stomachs, even though they ate little the night before. This is often not due to the amount of food eaten, but rather the way they ate.

Morning bloating may be related to slow digestion at night, gas buildup in the intestines, and changes in gut microbiome activity during sleep, according to the Eating Well website (USA).

Eating late at night can cause bloating, making your stomach more distended in the morning.

PHOTO: AI

A bloated belly in the morning may not be due to fat accumulation but due to some of your eating habits the night before.

Eating too late, close to bedtime

Eating within 2 hours of going to bed slows down the stomach's digestion, increases the risk of acid reflux and makes it easier to feel full the next morning. As the body prepares to rest, the digestive system also slows down. If food is still in the stomach when lying down, the digestive process is interrupted, and gas is more likely to accumulate in the intestines.

In particular, people who have a habit of eating dinner after 9 p.m. have higher levels of hydrogen gas in their breath. This is a sign that gut bacteria are fermenting undigested food. Therefore, you should eat dinner at least 3 hours before going to bed. If you feel hungry, you can choose a light meal such as unsweetened yogurt or soft fruit.

Eat too fast, do not chew thoroughly

When eating quickly, air enters the mouth along with the food, then is swallowed down the esophagus and into the stomach. This condition of swallowing air into the stomach can easily cause bloating and belching. In addition, not chewing thoroughly causes the stomach to secrete more acid to break down food, causing the digestive process to last until night.

A study published in the American Journal of Clinical Nutrition found that fast eaters were 40% more likely to experience bloating than slow eaters. It takes at least 20 minutes for the brain to register fullness, so eat slowly, chew thoroughly, and put your spoon down between bites to help your stomach work more steadily.

Eat a lot of greasy foods

Fried and grilled foods with a lot of oil cause the stomach to secrete a lot of lipase enzyme to break down fat. Meanwhile, fat slows down the digestion rate by more than 50% compared to starch, causing food to stay in the stomach longer and create gas in the intestines.

Food that stays in the stomach longer will cause a feeling of heaviness and bloating the next morning. Instead of eating fried foods, people should choose steamed, boiled or stir-fried dishes with little oil, prioritizing fish, tofu and green vegetables to reduce the burden on the digestive system.

Dinner with vegetables is easy to generate energy

Some healthy foods can easily cause gas if eaten at night. These include broccoli, cabbage, soybeans, onions, garlic, and whole grains.

If you like to eat vegetables for dinner, experts recommend prioritizing easily digestible vegetables such as well-cooked pumpkin, carrots, or spinach. This is because these vegetables are low in insoluble fiber, the type of fiber that is most likely to cause gas, according to Eating Well .

Source: https://thanhnien.vn/4-kieu-an-toi-can-tranh-vi-khien-bung-de-phinh-to-vao-buoi-sang-185251024114315498.htm