‘I'm a Gastroenterologist-This Is the One Thing I Tell Every Patient With Bloating To Do Before Breakfast'
Bloating is something you know you might have to deal with after a particularly big or greasy meal that's washed down with soda or beer. But experiencing a bloated belly right when you wake up? What gives?
According to gastroenterologists we talked to, there are a few possible reasons for morning bloating. Dr. Ritu Nahar, MD, a gastroenterologist with Allied Digestive Health, says that a major one is eating a large meal late at night. Her pro tip: If you're going to have a big meal, plan on eating it at least three hours before going to bed.
Dr. Nahar explains that consuming gas-producing foods (like cruciferous vegetables or beans) or foods you know you have an intolerance to (such as dairy or gluten) too soon before going to bed can also lead to morning bloat. If you have irritable bowel syndrome or regularly experience constipation, these are two other potential causes, she says. "In some cases, hormonal fluctuations or poor sleep can also contribute to bloating," Dr. Nahar adds.
Pinpointing the root cause of your bloating is an important step in preventing morning bloating from happening again, but it's still helpful to know what to do in the moment for immediate relief. What should you do in the morning if you feel bloated? Here's what really works, according to gastroenterologists.
#1 Thing To Do Before Breakfast if You Have Bloating
If you wake up feeling bloated, Dr. Carmen Fong, MD, FACS, a colorectal surgeon and the chief medical officer of Bummed, recommends starting your day by drinking a big glass of water-a great morning habit to have even if you don't experience bloating.
"Drinking water helps flush out toxins and sodium," Dr. Fong says, explaining why this simple habit helps with bloating. While hot and cold water are both beneficial in this way, she explains that drinking hot water in particular can help jumpstart the digestive system, which can also help with morning bloating.
Related: I Ate Dinner at 5 PM for a Month-Here's What Happened to My Belly Bloat
Other Morning Habits That Can Help With Bloating
After you drink your water, both doctors recommend doing some form of gentle movement, such as stretching, yoga or a morning walk. "Light physical activity, such as a morning walk, can stimulate intestinal movement and help move gas through the digestive tract. Even 10 to 20 minutes of walking may help reduce bloating and improve digestion," Dr. Nahar says.
A small scientific study published in The American Journal of Gastroenterology backs up the connection between light physical activity and bloating relief. Research also shows that going on a short walk after eating can help prevent bloating, so going on a post-meal walk is a helpful habit for preventing bloat from happening in the first place.
Related: Why You Always Feel Bloated After Eating-and What Your Body's Trying To Tell You
What To Eat for Breakfast When You Feel Bloated
Feeling hungry and bloated at the same time is tricky. You feel uncomfortably full, but you still need to eat something. In these moments, Dr. Fong recommends eating simple foods that don't have a lot of ingredients, like overnight oats with berries. She explains that oats and berries settle the stomach and help with constipation, which is a primary cause of bloating.
"A simple, easy-to-digest breakfast is often best, such as plain yogurt, bananas, oatmeal and kiwi. These foods are generally gentle on the digestive system and may support healthy bowel function," Dr. Fong adds, giving some other breakfast ideas. She says that kiwi, in particular, has been shown to help promote regularity in bowel movements.
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Foods To Avoid When Dealing With Morning Bloating
Similarly to how some breakfast foods can help relieve bloating, there are some foods that can make it worse. Both doctors say to steer clear of any foods you know you are intolerant or sensitive to, like dairy or gluten. Beyond that, Dr. Nahar says that artificial sweeteners (which can be found in some flavored oatmeals, flavored yogurts and sweet coffee drinks) can increase gas production and make bloating worse.
In terms of morning beverages to pair with your breakfast that can help with bloating, Dr. Nahar notes that sipping on peppermint or ginger tea can be beneficial. "Peppermint may help relax intestinal muscles and reduce cramping, while ginger can support stomach emptying and reduce feelings of fullness," she says. Dr. Fong adds that both of these teas are helpful for people with IBS, too.
Wondering if it's still safe to drink your morning coffee? Both doctors say that coffee shouldn't make bloating worse-as long as you aren't drinking it instead of water.
While occasional morning bloating isn't anything to lose sleep over, both doctors say that if it's something you are experiencing regularly, it's a good idea to make an appointment with a gastroenterologist so you can work together and get to the bottom of why it's happening and what to do about it. After all, no one wants to go through life feeling bloated. But if it's just a once-in-a-while occurrence, all of the tips the doctors shared here should work just fine.
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Sources:
- Dr. Ritu Nahar, MD, gastroenterologist with Allied Digestive Health
- Dr. Carmen Fong, MD, FACS, colorectal surgeon and the chief medical officer of Bummed
- Villoria, A., Serra, J., Azpiroz, F., et al. (2006). Physical activity and intestinal gas clearance in patients with bloating. The American Journal of Gastroenterology. 101(11):2552-7.
- Kazem Hosseini-Asl, H., Taherifard, E. and Reza Mousavi, M. (2021). The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized controlled trial.Gastroenterology and Hepatology from Bed to Bench. 14(1):59-66.
- Caballero, N., Benslamain, B., Ansell, J., et al. (2020). The effect of green kiwifruit on gas transit and tolerance in healthy humans.Neurogastroenterology & Mobility. 32(9):e13864.
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This story was originally published May 29, 2026 at 10:50 AM.