Gastrointestinal

Besides being uncomfortable and making it harder to sleep and interfering with a sexy night; why the heck does gas show up right before bedtime?

You usually have gas all during the day but do not realize it, because it is a natural thing to release farts daily. But at night it could be a buildup of your food and stress levels during the day that can cause the fermented gases to release at night.

It could be you have a food intolerance or a digestive disorder that can cause the gas buildup. For instance, gluten intolerance or irritable bowel syndrome.

Here are some reasons why this may be happening to you and some ideas on how to control it from happening.

7. Is Your Biggest Meal at Night?

Nighttime Snacking

Gas is produced as you eat and function throughout your day, and this food along with the stressors of the day gets fermented in the gastrointestinal tract. If your biggest meal is supper, it creates more gas later in the day, because it takes your meal hours to break down. This is worse if you are eating after 7 or 8 PM in the evening and then go to bed before 11 PM. You may need to arrange a change in this timing.

6. Bacteria in the Gut

Imbalanced Gut Bacteria

“Much of this gas is from the breakdown of food in your gut by bacteria and the fermenting which is a normal daily process,” says Libby Mills, a registered dietician and a spokesperson for the Academy of Nutrition and Dietetics. You should give it a time span of 4 to 6 hours to finish digesting its accumulation from each meal. Your metabolism slows down automatically when you go to bed, but if your digestion is not complete, you will produce more gas. To relieve this situation, you may need to consume extra digestive enzymes and probiotics before or with your meals; amino acids can also help.

5. Autonomic Nervous System Maintenance

Irritable Bowel Syndrome

During normal daytime activity, your body keeps the anal sphincter muscles closed because you are more active. Then, “at night, after work or school, you become more relaxed and the sphincter muscle opens, ready to release the gas accumulated during the day,” says Christine Lee M.D., a gastroenterologist at the Cleveland Clinic. This can be why you may fart more so at night.

4. Look at What Food You Are Eating

Eat Fiber

Many foods and beverages can cause more gas. High-fiber foods are more fermentable like beans, legumes, some fruits, onions, and fried foods. Carbonated drinks and lactose-containing foods, like dairy, tend to increase gas for some people. Be aware of what foods affect you most and decrease or avoid them, especially late in the evening.

You can also try the low FODMAP diet, which helps people who continually have gas and digestive discomforts.

3. Sugars Can Give You More Gas

Sugar Alcohols

Foods high in certain sugars, like high fructose corn syrup, xylitol, sorbitol, and artificial sugars will produce more gas.

2. Change Eating Times

Cooking Time

You should be consistent with eating times daily, keeping it on schedule as much as possible. Eat lower fiber foods later in the day to prevent gas fermentation. Eating or drinking too fast can create an intake of more air, giving you more gas.

1. Make Sure You Exercise and Hydrate Enough

Hydration

It helps the gastrointestinal tract to get mild to moderate exercise, and make sure you are drinking enough water to keep gut motility moving. This stops constipation, which creates inefficient defecation and produces more methane gas release.

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