Why Am I So Gassy At Night?
The day is winding down, and you're settling into your nighttime routine. Then, you notice that your gut hasn't gotten the "let's chill" memo and is starting to, shall we say, make a lot of noise.
If you've ever wondered, "Why do I fart so much at night?" you're far from alone. It's a valid question, but you may be embarrassed to ask your healthcare team, even though farting is natural and generally expected. (You can blame fart joke-loving comedians, who are full of hot air!)
"Because it happens to all of us, gas and its surprising sound effects and sinister smell potentially create great moments for comedy," shares Kathleen Moore, RDN, LD, of The Ohio State University Wexner Medical Center. "I can get lost in watching old SNL and Key and Peele skits to normalize an especially embarrassing moment."
Yet, what if you're watching those skits next to a partner or roommate who doesn't find it so funny? Plus, while gassiness is natural, it can signal underlying conditions or food intolerances. So, ultimately, the answer to the question "Why am I gassy at night?" is personal and varied. Registered dietitians shared common culprits, how to stop being so gassy at night and when to see a doctor.
Related: Why Do Beans Make You Fart? RDs Share the Truth
What Am I Gassy At Night (Or Ever)?
Again, we repeat: Everybody passes gas, and it's often not a cause for concern, even if it makes you turn 50 shades of red.
"Gas is the normal byproduct and final stage of digestion in the large intestine," Moore says. "Healthy bacteria, yeast, and microbes ferment carbohydrates and fats that are resistant to early-phase digestive acids and enzymes. Gas production is a sign of gastric motility, fiber intake and a healthy microbiome."
In some cases, gassiness and bloating are signs that you could benefit from lifestyle tweaks or medical attention.
"Gas is also the result of taking in too much air when eating or drinking too fast, chewing gum or smoking," Moore says. "Gas can also be a sign of a gastrointestinal issue, sedentary lifestyle and stress."
Related: Here Are 21 of the Best High-Fiber Soup Recipes To Make for Dinner
Why Am I So Gassy At Night?
1. Eating a big dinner
While some swear breakfast is the most important meal of the day (a debate for another time), dinner is often the largest.
When you save your largest meal for last, your body has to recruit digestive enzymes, water and peristalsis (the relaxing and contracting of muscles) to break down and move food through the system, explains Kendra Weekley, RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition.
"If this is your largest meal of the day and you are not secreting enough digestive enzymes for different kinds of foods, then one might feel bloated after eating that large meal," Weekley says.
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2. Stress
Another tough day? It might be taking a toll on the balance of good and bad bacteria in your gut, research suggests.
"A gut with too little beneficial bacteria and too many harmful bacteria may result in a gut microbiome that produces gas when carbohydrates are consumed," says Gigi Kwok-Hinsley, RD, a scientist and registered dietitian at Amway. "An excess of gas production may result in bloating and flatulence."
3. How fast you eat
Stress (and hunger from skipping meals) can affect how quickly you eat.
"Dinner may be coming at the end of a day when you’re feeling particularly stressed or hungry, so it’s normal to eat quickly, which introduces extra air into the stomach," says Destini Moody, RD, a registered dietitian at Garage Gym Reviews.
4. Fiber intake
Fiber can assist in digestive (and overall) health. The 2020-2025 Dietary Guidelines for Americans suggests adults net 22 to 34 grams of fiber daily (and most do not). However, consuming too fiber much at once or going from very little fiber to a ton of it daily can trigger gassiness.
"Fiber is digested slower than other foods," Weekley says. "Many of these foods are also poorly digested and can lead to abnormal bowel movements. Also, the GI tract can be slow to normalize high-fiber foods. Going from five grams of fiber to 30+ grams of fiber in a day can be a shock to the GI tract."
5. Not enough water
Be sure to sip while you nibble.
"If you were to eat a salty meal and not drink enough fluids, this can contribute to some bloating," Weekley says. "Water follows salt, so if you are not well hydrated and there is a surplus of salt in the body, you are going to hold onto it and feel bloated. Drinking more water to flush out a salty meal will help prevent bloating around these kinds of foods."
6. Drinking carbonated or boozy beverages
Drinking water is 10/10 recommended. However, registered dietitians stress it's important to be mindful of other beverages (including carbonated water).
"Carbonated beverages contain carbon dioxide, which can lead to gas build-up," explains Moore.
Alcohol can also contribute to extra farting at night.
"Alcohol can cause inflammation in the GI tract, but it can also make your body purge fluid which, when you rehydrate quickly after chugging some water, can cause some serious bloating," Moody says.
7. Food sensitivities, intolerances and allergies
Your body may struggle to digest certain foods, including some carbohydrates and lactose.
Short-chain carbohydrates, known fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs), can cause issues for some people, including gassiness. Beans and wheat are among FODMAP foods.
"When we digest food, fermentation can occur," Weekley explains. "Fermentation is the release of air when food gets broken down."
Weekley compares it to the process of wine or beer making.
"The yeast breaks down sugars and releases air," Weekley says. "Sometimes, when one eats too much of a certain fermentable carbohydrate, they can release a lot of gas, which can get trapped and cause bloating. You might have a well-balanced meal, but if it contains a group that one is sensitive to, it can lead to bloating."
Moody adds lactose, which is found in milk and dairy products like yogurt and cheese, can also cause gas.
"The enzyme lactase, which breaks down milk's sugar, is deficient in a large population of Americans, leaving them sensitive to lactose," Moody says. "When lactose enters the gut undigested, bacteria attempt to finish the job, which produces gas and other chemicals that cause flatulence."
8. Menstrual cycle
For some, certain points in their menstrual cycle come with a side of gassiness.
"The change in hormones, specifically progesterone, can cause both water and salt retention, contributing to a bloated feeling," Kwok-Hinsley says.
9. Sodium intake
Salt may make pasta or veggies taste better. However, it can also make you feel bloated and windy.
"Sodium is an electrolyte that makes our bodies retain water," Moody says. "While this works great for hydration, as with athletes, it makes the rest of us look and feel bloated."
10. Gum
Your post-meal gum habit may do wonders for your breath but not much for your gut.
"People might also experience bloating if they swallow excessive air," Kwok-Hinsley says. "Chewing gum can result in a person ingesting air and bloating."
Related: Are Black Beans Good for You?
How to Stop Being Gassy at Night
1. Eat regularly and early
Moore says eating regular meals will help you avoid a gas-inducing calorie dump at night.
"Try to consume two-thirds of your calories during the first two-thirds of the day," Moore says.
She suggests you stop eating about one to two hours before lying down for the night.
2. Consume fiber mindfully
Fiber? It's a good thing. However, Weekley suggests tuning into your body and consuming it mindfully, especially if you're trying to increase your intake to get to the dietary recommendations.
"Adding fiber slowly every few days or weeks based on GI symptoms can help prevent bloating, abdominal pain and abnormal bowels, including loose or hard stools," she says.
Weekley also suggests spreading fiber intake throughout the day rather than all at once, especially at night if you're noticing excess farting after dark.
3. Eat slowly and intentionally
Moore suggests avoiding eating when you're in the RED zone (rushed, emotional and distracted).
"Eating in a stressful state triggers cortisol release, which slows digestion," Moore says.
Instead, she suggests making meals a multi-sensory event. Take time to notice and enjoy your meal's smell, texture and taste as you chew thoroughly (and avoid swallowing air).
4. Get moving
A little post-dinner exercise is more than a cherry on top of a day.
Weekley suggests a 10- to 15-minute walk after supper.
"This will help get more blood flow to the gut, which means more gut perfusion and less GI distress," she says. "Walking after eating can also help with preventing reflux and heartburn post meals."
Moore adds yoga can also help.
"The twists and bends in yoga can massage the intestines, improving motility," Moore says.
Moore says these moves can massage and flush organs:
Happy baby
Seated twist
Forward fold
"Core conditioning can strengthen digestive muscles," Moore adds.
5. Manage stress
Does your gut feel fluttering or in knots when you feel stressed? There's a reason it's called the "second brain."
"When experiencing a perceived threat, the hormones are fired and digestion is diverted, and this can cause gas and pain," Moore says. "The gut and brain utilize a two-way communication so the perceived threat can impact the gut and gut pain can impact the brain."
Eliminating stress isn't possible, but Moore says we can manage it.
"Calming the vagus nerve with deep breathing and taking time for meals regulates this pathway," Moore says. "Identifying triggers, taking a break, identifying and communicating needs, finding joy and gratitude are ways to manage stress."
6. Get help for food sensitivities, allergies and intolerances
Moody says that some more permanent dietary tweaks may also be necessary to manage bloating and gassiness, regardless of when they occur.
"You can also talk to a registered dietitian about whether or not you are sensitive to FODMAPs, as they are present in a surprising number of common foods, and an RD can help you identify and eliminate the ones causing the bloat," Moody says.
RDs can also help you with dairy issues and swaps if needed.
When to See a Doctor for Gas
While gas is normal, Moore says it can also be a flag for:
Celiac disease
Diverticulitis
IBS (irritable bowel syndrome)
Weekley suggests seeing a doctor if you:
Have not had a bowel movement for multiple consecutive days
Vomit after meals
Notice blood in stools
Experience sharp pinpoint abdominal pain, followed by nausea and vomiting
The process of elimination can also help.
"If you are eating healthy, staying hydrated, keeping moving and managing stress while extreme gas and bloating persists, you will need to see your doctor," Moore says.
Up Next:
Related: What Is the Low-FODMAP Diet and What Foods Can You Eat On It?
Sources:
Kathleen Moore, RDN, LD, of The Ohio State University Wexner Medical Center
Kendra Weekley RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition
The impact of acute and chronic stress on gastrointestinal physiology and function: a microbiota–gut–brain axis perspective. The Journal of Physiology.
Gigi Kwok-Hinsley, RD, a scientist and registered dietitian at Amway
Destini Moody, RD, a registered dietitian at Garage Gym Reviews.
2020-2025 Dietary Guidelines for Americans. USDA.
Closing America's Fiber. Intake Gap. American Journal of Lifestyle Medicine.