How to Get Rid of Bloating Overnight: 7 Tips to Stop Bloating

Jordan Robinson
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How to Stop Bloating

Bloating is surprisingly common, and oftentimes people hit Google in a panic about how to get rid of bloating fast. Unfortunately, the overnight solutions you find out there are a lot of hot air.

In general, bloating mostly happens because you’re eating the wrong things at the wrong times. And here’s the thing: bloating is what happens when you don’t have a healthy digestive system. And a healthy digestive system can’t function without the right bacteria.

The key to getting rid of bloating is to supplement your digestive system by adding the right kind of bacteria. Good bacteria have many benefits, including:

  • Improving digestion
  • Increasing your immune system
  • Encouraging weight loss
  • Reducing food cravings

Digestion-focusing probiotic supplements are all the rage, but AOK is a whole-body probiotic that supports your entire system.

Tip #1: Identify foods that make you bloated.

One of the main reasons for you to get bloated is…food! And it’s possibly due to the wrong food choices.

For example, many people get puffy from eating too much salt or drinking a lot of liquid (water or alcohol). Other common effects of eating fatty foods include indigestion, insomnia, and feeling sluggish.

One way to reduce bloating is to eat more foods that stimulate digestion and elimination. Choose foods high in fiber and water content to help move things along.

Foods that help reduce bloating include:

Tip #2: Try an elimination diet.

By coming up with an elimination diet plan, you can find out which food is causing your stomach bloat. If you suspect that dairy products, for example, are the reason for your ugly gas, try to take them out of your diet for a few weeks.

If your stomach bloating goes down, you may want to eliminate dairy from your diet for good.

The elimination diet also allows people to get familiar with how their bodies react after they stop eating a particular food.

If your stomach bloating goes down, you may want to eliminate dairy from your diet for good.

Tip #3: Learn about FODMAPs.

If you’ve already experienced bloating from high-fructose foods, then you know how uncomfortable it can be. The good news is that such bloating is short-term so you may not be inclined to avoid such foods in the future. But many people experience bloating and gas from a variety of foods, not only fructose.

One way to identify if FODMAPs are the reason for your bloating is by restricting them from your diet and seeing how you feel afterwards. The acronym stands for fermentable, oligo-, di-, monosaccharides and polyols.

These are short-chain carbohydrates that aren’t absorbed properly in the small intestine and make their way to the large intestine, where the body absorbs them too rapidly. This triggers a change in gut bacteria that causes bloating.

If this is the reason for your bloating, there are a number of foods that fall under this category. You can take a FODMAP elimination challenge to find out what foods are causing you the most discomfort.

Tip #4: Increase your fiber intake.

To eliminate the swelling that lead to bloating, you have to make sure your bowel movements function properly. One way to achieve this is by increasing the volume of fiber in your diet.

Many people do not get enough fiber each day, but in order to get rid of the bloating, you should increase your intake to 25-35 grams a day. Sources of fiber include whole grains and fruits, vegetables, and legumes.

Bloating is often caused by a low-fiber diet. Therefore, unless you are already eating a diet high in fiber, you may have to go out of your way to get to your goal. You may have to trade in the potato chips for fruits or forcing yourself to add a couple extra slices of whole wheat bread at lunch time.

So whatever you do, start slowly. Push yourself just a little bit each day. Work up to your recommended goal over time. Remember that eating too much fiber too fast can cause your stomach to become upset, so you may need to take it slowly.

Always give yourself a few days to adjust to any positive dietary changes.

Tip #5: Increase your water intake.

If you’re dehydrated, you could be the root of your bloating, and this is easily remedied. If water doesn’t help, you can try drinking cucumber or mint infused water, as these are natural diuretics which will also banish bloat by helping your kidneys to flush out excess fluids.

Be sure to eat plenty of fruits and vegetables which will add fiber to your diet and help the digestive process.

Tip #6: Try small, frequent meals.

This tip is another simple one that you can implement in your daily routine. Eating a couple small meals per day rather than three large meals has several advantages. First, you’re less likely to overeat at once if you eat smaller portions more frequently. Second, it’s easier to keep your body from getting bored with this eating schedule. This is because you have a mix of meals that include carbs, proteins and fats. If you’re prone to bloating, a boring diet could be contributing to your bloating. When you mix up your meals, you leave your gut with nothing to contribute to the bloating process.

So if you’re prone to bloating or you just want to avoid it, try a research-backed routine like this one.

Tip #7: Mobility equals motility.

Mobility is the ability of the various body tissues to move around and slide over each other; motility is the ability of the body’s systems to move appropriately.

Your body has the ability to move food through your digestive system relatively quickly, even while you are sleeping. Your intestines have a layer of muscle tissue that is responsible for the mobility of your food. When you sleep, your motility slows down, but your body can still do a pretty good job moving food through your system if you keep things mobile during the day.

How do you keep your body mobile during the day? Exercise! Get in a 30-minute walk during your break at work. Go for a bike ride after you’ve dropped your kids off at day care or school. Or walk around the block after dinner in your pajamas.

In order to make sure that you do not experience bloating overnight again, stay active and keep your body free of inflammation.

When to Seek Professional Help

The most common pelvic causes of bloating include ovarian cysts and uterine fibroids. Fortunately for you, most of these causes are benign and can be non-surgically treated.

Before you seek any professional treatment for your bloating symptoms, however, please check with your doctor regarding your symptoms and recent medical tests. It is extremely important to get the medical diagnosis first, and to check your symptoms. There are certain rare diseases associated with bloating, such as lymphoma, which your doctor should be aware of before recommending any kind of treatment. This is the only way to rule out any underlying conditions or other serious diseases that might be causing your bloating.

Your doctor will probably recommend a transvaginal ultrasound to scan your abdominal area. This is the best way to see if there are any problems or cysts in your uterus or in the ovaries and if there are any other possible causes of your bloating. He or she will also perform a pelvic exam to feel the size and location of the cysts, if any.

If your ultrasound shows abnormalities, you’ll need to undergo a hysteroscopy, which is a procedure that involves making a small incision of about 1 centimeter, and inserting a tiny camera that allows the doctor to see the inside of the uterus. Sometimes, the doctor may need to take a sample of tissue or fluid that he can then analyze using a microscope.