Feeling Bloated this Morning After Last Night’s Meal? Here’s What to Do First

The morning after a big meal, many people wake up feeling bloated and uncomfortable. The instinct may be to skip breakfast or restrict calories, but nutrition experts advise against this. Instead, they recommend focusing on hydration and balanced, nutrient-rich meals to stabilize energy and promote digestion.

Registered dietitian Marissa Beck suggests starting the day with a simple, fiber and protein-rich breakfast to provide steady energy without overwhelming the digestive system. Skipping breakfast can lead to increased hunger and cravings later in the day, which may result in overeating and increased bloating.

Including potassium-rich foods like bananas, apples, or avocados in your breakfast can help regulate sodium, balance fluids in the body, and reduce bloating. Throughout the day, aim for consistent and balanced meals that include protein, fiber, and healthy fats to support digestion and reduce discomfort.

If bloating is frequent, persistent, or painful, it may be a sign of an underlying health issue. Gastroenterologist Will Bulsiewicz warns that chronic bloating that negatively affects your quality of life may require medical attention.

To relieve occasional bloating, dietitians recommend drinking water in the morning, getting in gentle movement like a short walk or yoga, and lying on your left side if you still feel bloated after eating. Giving yourself grace and focusing on mindful eating habits can also help decrease bloating at future meals.

In conclusion, experiencing bloating after a big meal is common, but there’s no need to panic. By focusing on hydration, balanced meals, and gentle movements, you can alleviate discomfort and support healthy digestion. And if bloating becomes a chronic issue, it’s essential to seek medical advice.