There are many reasons you may experience uncomfortable gas and bloating in the morning. In fact, you may run into more digestive issues naturally as you age. However, there are certain mistakes you may not even realize you’re making that could be worsening these problems, and many of them have to do with the way you start your day—especially when it comes to the food you’re eating. Luckily, changing your morning habits is one simple way to keep bloating and other GI problems at bay.
To learn more about the common morning mistakes that could be wreaking havoc on your gut, we spoke to dietitian Dana Ellis Hunnes, RD, PhD, and author of Recipe For Survival. She told us that while your personal digestive issues may stem from a number of factors, it’s always essential to make sure you’re staying hydrated, exercising, and not overloading on sodium. Read on for all of her advice!
1. Not Drinking Enough Liquids
When you wake up in the morning, do you scarf down your breakfast without a beverage? If so, Hunnes says this could be the reason your morning bloating is so bad. "If we are dehydrated—which happens overnight when we aren't drinking liquids for around 8 hours—that can increase the feelings of bloat," she explains. Of course, the best drink to start your day with is always a nice, tall glass of water—nothing hydrates you better than that! However, other options that can help promote regularity and keep things moving include warm tea and coffee. Keep in mind that filling your morning drink with too much sugar, artificial sweetener, or creamers can worsen the issues at hand, though. "Both coffee and tea would be best black or lightly sweetened/lightened with soy milk or oat milk," Hunnes notes. Overall, though, she says staying hydrated "can help the smooth muscles (peristalsis) in your digestive tract keep things going." Noted!
2. Eating A High-Sodium Breakfast
Ah, breakfast: the most important meal of the day. It isn't just important that you eat breakfast, though—it's also important to consider exactly what you're eating. Unfortunately, Hunnes says too much salt can worsen bloating, gas, and other digestive issues. "If we eat a lot of salt, including in the morning, that will continue to make us feel bloated," she explains. That may mean it's best to lay off the bacon as much as possible and opt for healthier choices instead. Hunnes recommends a nice bowl of oats with fresh fruit or frozen berries, flax or chia seeds for omegas, almonds or walnuts, and plant-based milk. "Alternatively, a couple pieces of toast with avocado smashed on it would be another low-sodium breakfast," she says, adding that a piece of fruit on the side can pull this bloat-fighting meal together. Yum!
If you frequently indulge in a bottomless brunch on the weekends, it's also worth noting that too much alcohol can lead to more digestive issues. "If we drink too much alcohol, that can increase inflammation in the body, and it can negatively affect the gut microbiome, which can lead to more bloat," Hunnes points out. Okay, okay, we'll slow down on the mimosas, then!
3. Not Moving Enough
Getting moving when you wake up is another crucial part of fighting bloat. For this reason, Hunnes suggests taking a walk each morning, noting that "it can help kickstart your GI tract and get things moving, which is often one of the biggest causes of bloat, especially as we are a little older and maybe start drinking less fluids during the day." We could definitely go for a nice sunrise stroll!
Of course, if you struggle with chronic bloating, the best solution will depend on the root cause, so it's always best to talk to a doctor in order to get to the bottom of things. However, it definitely can't hurt to steer clear of these mistakes and follow Hunnes' tips. In fact, as someone who just turned 40, she says she follows all of these recommendations herself. "I exercise first thing, have a nice hot cup of coffee (2/3 decaf and 1/3 caf), and make sure I'm drinking plenty of fluids, eating plenty of fiber, and low-sodium meals the night before," Hunnes concludes.
