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How to Prevent Excessive Gas at Night



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<p><em> Photo: Burak Karademir / Getty Images </em></p>
<p> Let's be real: Gas is always super embarrassing and uncomfortable bad when you finally lie down at night, which can keep you from falling asleep. </p>
<p> Rest assured: It's totally normal and more common to happen at the end </p>
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Your body is actually being built to be super gassy at night ] First, you should understand how your body's digestive tract works to digest food. "The healthy bacteria that live along our intestinal tract p, "says Christine Lee, M.D., a gastroenterologist at the Cleveland Clinic. Unsurprisingly, the largest volumes of gas are produced after meals. So if dinner is your biggest meal of your day, it could be worse.

But even if you eat a super-light dinner, there's another reason your gas may be worse at night. Libby Mills, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, says "At night, the bacteria in the gut has had all day to ferment what you've eaten. From ingestion to gas formation, the digestion process may take about six hours in a normal well. Thus, you're likely to experience more gas later in the day because of your lunch.

In other words, "It has more to do with the accumulation of gas rather than the actual rate of gas production. Lee.

There's another reason that your gas might be out of control at night, that does not have anything to do with it. "Our autonomic nervous system performs closure of the anal sphincter, especially during the daytime, when we are very active and engulfed in daily activities," Dr. Lee explains. Become more relaxed, "says Dr. Keith. Lee.

Your gassiness also depends on your diet.

Of course, the foods you're putting into your body at night and all day so play a major role. There are tons of foods that can make your gas worse, especially foods high in fiber. There are two types of fiber, soluble and insoluble.

"Sources of soluble fiber include beans, lentils, and legumes, as well as fruits especially apples and blueberries, and grains such as oats and barley, says Mills. Cucumber, green beans, and potatoes.

"Since the human body does not break down, we rely on the bacteria in our gut to The amount of gas produced from fermentation (or food in the gut) is said to be a colony of bacteria, "says Mills.

But it may not just be the fiber itself, the healthier your good microbiome. "Foods high in soluble fiber are also high in fructans and galactooligosaccharides," says Melissa Majumdar, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Foods high in fructans include artichoke, onion, garlic, leeks, peas, soybeans, kidney beans, ripe banana, currants, dates, dried figs, grapefruit, plums, prunes, persimmons, white peaches, watermelon, rye, wheat, barley, cashews , pistachios, black beans, and fava beans.

In recent years, the low-FODMAP has gained popularity as a remedy to fight GI discomfort from a diet low in foods containing FODMAPs. FODMAP is an acronym that stands for the poorly digested and fermentable sugars: F ermentable O ligosaccharides, D isaccharides, M onosaccharides a nd P olyols.

You can also improve the bacteria in your gut by eating more probiotics regularly. Probiotics promote regularity in the gut when it comes to digestion Lee.

Besides food choice, how good are you? with evening digestion and / or backload (if someone skips breakfast, eats a light lunch, and does not have any balanced snacks, dinner is the majority of calories) and makes digestion more difficult, "says Majumdar.

" If you can not eat or drink during the day, the stomach can end up crampy and angry when a load of food hits it " , she says.

Even if you tend to eat your meals later or earlier than average (Dr. Lee suggests breakfast at 7 or 8 am, lunch around noon to 1

pm, and dinner at 6 or 7 pm), being consistent is the most important part.

And, unsurprisingly, your good will really hate you if you cram in a ton of fiber-filled foods at dinner. "If the body is not used to large amounts of raw fruits and vegetables, it wants to have a hard time adapting," says Majumdar.

While women need a lot of fiber (25 grams per This article is about to take you to the top of the page Nutrient In Your Diet)

"Exercise, exercise," says Dr. Lee. "Being physically active and being single-handedly the most effective way to keep your GI motility moving, as people with slower GI motility tend to suffer from constipation and / or inefficient / incomplete defecation, which produces methane gas, resulting in excessive flatulence. "(And FYI, who is a fan of morning workouts or an evening sweat sesh probably does not make a difference when it comes to nig httime gas, says dr. Lee.)

Drinking lots of water so helps. Why? "Water is a magnet to fiber," says Majumdar. As fiber is digested, it absorbs water, which helps it pass through your digestive tract more easily. This also helps prevent constipation. [Related: What Happened When I Drank Twice As Much Water As I Usually Do For A Week]

Bottom line: While it's a very normal part of being human, consider talking to a pro. "No one knows your body better than yourself.", He says. "If the amount of gas is about you (that is, new, more than your baseline, or escalating over time), then you should see a physician for evaluation. Lee. "Once cleared by a physician, then seeing a dietitian for healthy diet options and choices is always a great idea."


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