Bloat can be such a bully sometimes. It pops up at all the wrong moments and will sometimes show up for virtually no reason whatsoever. Don't worry, you're not alone. I feel your pain. After living with the bloat monster for many years, I've figured out several effective ways to prevent bloating (other than eating a good diet and drinking enough water) and stop it in its tracks when it shows up unannounced.
If you're looking for one simple way to get rid of bloating - without having to completely overhaul your life - try eating Dinner a couple hours earlier each night than you normally do. Dr. Luiza Petre, board-certified cardiologist and weight-management specialist, told POPSUGAR that she tries to eat dinner early enough each night so that she has a 14-hour window between dinner and breakfast.
By giving herself that much time between meals, she gives her body the chance to fully digest all the food she has eaten that day - breakfast, lunch, a snack, and dinner. As a result, there's a lower chance of bloat storming in and ruining your morning.
I've experienced this firsthand. In the past, when I've intentionally had a dinner on the earlier side, like 5:30 or 6 p.m., I never deal with bloat in the morning. Yet when I eat dinner right before bed or within an hour of climbing under the covers, there's a huge possibility that I will wake up feeling like a balloon, especially if my meal was especially large.
Other experts have additionally said that eating larger meals earlier in the day is a good idea to prevent bloating and promote weight loss. In particular, eating grains, pasta, and other heavier foods late at night can cause water retention.
If you've been fighting bloating for a while now and you're the kind of person who tends to eat dinner at 8 p.m. every night, try gradually moving your dinner up earlier and earlier by 15-minute increments. For example, eat dinner tonight at 7:45 p.m., then tomorrow at 7:30 p.m., and so on. You might find in the next couple of weeks that the earlier you eat, the less bloating you face.