4 types of dinner to avoid because they can easily cause bloating in the morning.

Many people wake up in the morning feeling bloated and heavy in their stomachs, even though they ate little the night before. This is usually not due to the amount of food eaten, but rather to how it was eaten.

Morning bloating may be related to slower digestion at night, gas buildup in the gut, and changes in gut microbiome activity during sleep, according to the American website Eating Well .

Eating dinner late can easily cause bloating, making your stomach feel fuller in the morning.

PHOTO: AI

A bloated stomach in the morning may not be due to fat accumulation but rather to certain eating habits the night before.

Eating too late, close to bedtime.

Eating within two hours of bedtime slows down the stomach's digestion, increasing the risk of acid reflux and bloating the next morning. As the body prepares for rest, the digestive system also slows down. If food remains in the stomach when lying down, digestion is disrupted, and gas is more likely to accumulate in the intestines.

Specifically, people who habitually eat dinner after 9 PM have higher levels of hydrogen gas in their breath. This indicates that gut bacteria are fermenting undigested food. Therefore, dinner should be eaten at least 3 hours before bedtime. If you feel hungry, you can choose a light snack such as plain yogurt or soft fruit.

Eating too quickly, not chewing properly.

When eating quickly, air enters the mouth along with the food, then is swallowed down the esophagus and into the stomach. This swallowing of air easily causes bloating and belching. In addition, not chewing thoroughly forces the stomach to secrete more acid to break down the food, prolonging the digestion process into the night.

A study published in the American Journal of Clinical Nutrition found that people who eat quickly have a 40% higher rate of bloating compared to those who eat slowly. The body needs at least 20 minutes for the brain to register the sign of fullness. Therefore, eat slowly, chew thoroughly, and set your spoon down between bites to help your stomach function more steadily.

Eating too many greasy foods

Fried and grilled foods high in fat force the stomach to secrete more lipase enzymes to break down the fat. Meanwhile, fat slows digestion by more than 50% compared to carbohydrates, causing food to remain in the stomach longer and producing gas in the intestines.

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

Eating vegetables for dinner helps generate gas.

Some healthy foods can cause gas in the intestines if eaten in the evening. These include broccoli, cabbage, soybeans, onions, garlic, and whole grains.

If you enjoy eating vegetables for dinner, experts recommend prioritizing easily digestible vegetables like pumpkin, carrots, or spinach that are thoroughly cooked. This is because these vegetables contain less insoluble fiber, the type of fiber 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