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If you find your gasoline is at its worst before bed, you are not alone. Here, gastroenterologists and dietitians explain why this is so common – and what you can do to keep your night gas under control.
Let’s be honest: gas is always super embarrassing – and uncomfortable. And you may have noticed that when you finally go to bed at night, it gets really bad, which can keep you from falling asleep (or you know you are engaging in other sexy pre-bed activities).
Rest assured: according to gastroenterologists and dietitians, it’s perfectly normal and more common to happen at the end of your day.
Read on to find out why and what you can do to keep your night gas under control.
Your body is actually built to be super gaseous at night.
First of all, you should understand how your body’s digestive tract works to digest food. “The healthy bacteria that live along our intestinal tract (to help us digest food) generate gas all day and night, including while we sleep,” says Dr. Christine Lee, gastroenterologist at Cleveland Clinic. Unsurprisingly, the greatest amounts of gas are generated after meals. If dinner is your biggest meal of your day, it could also be why your gasoline is poor.
But even if you’re having a super light dinner, there’s another reason your gasoline may be worse at night. “At night, the bacteria in the gut had all day to ferment what you ate,” says Libby Mills, a registered nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. The digestive process in a normal intestine can take approximately six hours from ingestion to gas formation. As a result, you will likely get more gasoline later in the day because your lunch (and anything else you’ve eaten in the past six hours) will have been digested.
In other words, “It has more to do with the accumulation of gas than the actual rate of gas production,” says Dr. Lee.
There’s another reason your gas seems out of control at night that has nothing to do with what you ate. “Our autonomic nervous system keeps the anal sphincter closed, especially during the day when we are very active and busy with daily activities,” explains Dr. Lee. “This means that more gas accumulates at night and becomes ready to be released when our autonomic nervous system is less active and we (along with our anal sphincter) become more relaxed,” says Dr. Lee. After your chores for the day are done, you just become more aware of your body, she adds.
Your gasiness also depends on your diet.
Of course, the foods you put into your body at night and during the day also play a big role. There are tons of foods that can make your gas worse, especially foods high in fiber. There are two types of fibers, soluble and insoluble. While the insoluble type remains close to its original form during digestion, it is the soluble type that is more fermentable and therefore more likely to cause gas.
“Sources of soluble fiber include beans, lentils, and legumes, as well as fruits, especially apples and blueberries, and grains like oats and barley,” says Mills. And sources of insoluble fiber include whole wheat flour, wheat bran, nuts, and vegetables like cauliflower, green beans, and potatoes.
“Since the human body does not break down fiber, we rely on the bacteria in our intestines to work. The amount of gas produced by fermentation (of food in the gut) depends on how developed a bacterial colony is based on how often we eat fibrous foods to feed them, ”says Mills. The more often you eat these high fiber foods, the healthier your gut microbiome and the easier it is to digest.
But it can’t just be the fiber itself that makes you gaseous. “Foods high in soluble fiber are also high in fructans and galactooligosaccharides, sugars that our intestines cannot digest (but rely on gut bacteria to digest, making them more gaseous and bloated),” says Melissa Majumdar, a registrar Nutritionist and spokesman for the Academy of Nutrition and Dietetics. Foods high in fructose include artichokes, onions, garlic, leeks, peas, soybeans, kidney beans, ripe bananas, currants, dates, dried figs, grapefruits, plums, plums, persimmons, white peaches, watermelons, rye, wheat, and barley Cashew nuts, pistachios, black beans and fava beans.
In recent years, the low-FODMAP diet has gained popularity as a remedy for GI symptoms (such as gas and flatulence) due to a diet that is low in foods containing FODMAP. FODMAP is an abbreviation for poorly digested and fermentable sugar: F.ermentable THELigosaccharides, D.Isaccharides, M.Onosaccharides onend P.Olyole. This includes the added fiber inulin, a fiber from chicory root that is often added to processed foods like cereals, cereals, or meal replacement bars to give them an extra fiber boost.
You can also improve the bacteria in your gut by eating more probiotics on a regular basis. Probiotics help keep the bowels regular in digestion and should make you feel less greasy, says Dr. Lee.
The timing of your meal also plays a role.
In addition to the choice of food, it can also be based on how much you ate at different times.
“I see that people have digestive problems in the evenings when they go without food and / or backload for long periods of time (if someone skips breakfast, eats a light lunch, and doesn’t have well-balanced snacks, dinner will be the majority of calories) and makes digestion difficult, ”says Majumdar.
“If you don’t eat or drink regularly throughout the day, the stomach can cramp up and get angry when a load of food hits it” – so it’s important to have a consistent eating and drinking schedule, she says.
Even if you tend to eat your meals later or earlier than average (Dr. Lee recommends breakfast at 7 or 8 a.m., lunch at 12 to 1 p.m., and dinner at 6 or 7 p.m.), the most important thing to do is to be consistent be. If you are irregular and not following your eating plan, the body cannot set a circadian rhythm, she adds.
And unsurprisingly, if you put a ton of fiber-filled foods in your gut at dinner, your gut will really hate you. “Unless the body is used to large amounts of raw fruits and vegetables (and other dietary sources of fiber), it has a hard time adapting,” says Majumdar.
While women need a lot of fiber (25 grams per day, according to the Academy of Nutrition and Dietetics), if you suddenly increase the amount of fiber you’re getting too quickly each day, your gut is sure to let you know.
Exercise and hydration can help.
“Exercise, exercise, exercise,” says Dr. Lee. “Being physically active and physically fit single-handedly is the most effective way to keep your GI motility moving as people with slower GI motility suffer from constipation and / or inefficient / incomplete defecation, which methane gas creates and excess Flatulence leads. “(And for your information, whether you’re a fan of morning workouts or an evening sweat probably doesn’t make a difference when it comes to nightly gasoline, says Dr. Lee.)
Drinking plenty of water also helps. Why? “Water is a magnet for fibers,” says Majumdar. When fiber is digested, it absorbs water, making it easier for it to pass through your digestive tract. This also helps prevent constipation.
Bottom Line: While gasoline is a perfectly normal part of being human, speak to a professional if you are concerned about the amount of gasoline you have. “Nobody knows your body better than you. If the amount of gas affects you (that is, new, more than your baseline, or escalating over time) you should see a doctor for assessment,” says Dr. Lee. “Once clarified by a doctor, it is always a good idea to see a nutritionist about healthy eating options and options.”
(Also Read: 15 Best Anti-Inflammatory Foods You Should Eat Regularly)
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