A nighttime trick to wake up feeling lighter, with a flatter stomach and a grateful gut!
If you often wake up with a bloated stomach, a heavy belly or even gas, you're not alone. The good news is that there are functional, tasty and easy-to-prepare foods that can help a lot with the nighttime digestive process. Below, discover the nighttime combo that nutritionists love and that helps reduce bloating while you sleep. And the best part: it's tasty, affordable and takes less than 5 minutes to make.
What to eat at night to avoid bloating
1. Natural yogurt with chia and papaya
This combination is simple and powerful:
- Papaya has enzymes that aid digestion, such as papain.
- Chia is rich in soluble fiber and absorbs water, promoting intestinal transit.
- Natural yogurt (preferably unsweetened) contains probiotics that balance the intestinal flora.
To make it, mix
- 1/2 papaya, chopped
- 1 pot of natural (or vegetable) yogurt
- 1 teaspoon of chia
Leave for 30 minutes for the chia to hydrate and you're done.
2. Soothing digestive tea
A warm tea before bed helps you relax and prepares your body for better quality sleep. Some of the best for this are
- Chamomile - has a mild anti-inflammatory action and helps relax the intestinal muscles
- Fennel - reduces gas
- Ginger - stimulates digestion and combats nausea
Tip: add a slice of lemon to reinforce the digestive action.
The benefits of this ritual:
- Relief from morning bloating
- More restful sleep (no abdominal discomfort)
- Stimulation of good intestinal function
- Light substitute for dinner or evening snack
Extra tip: Avoid heavy meals, sausages, excess salt or sugar before bed. They retain fluid and ferment in the intestine, promoting the very thing you want to avoid.
Your body will thank you
Your body can work in your favor while you rest - just give it the right ingredients. With this light combination, rich in fiber and natural probiotics, you'll wake up feeling lighter, less bloated and in better spirits for the day ahead.
Sources of information:
- Harvard Health Publishing, Brazilian Journal of Food Technology
- USDA Nutrient Database, Nutrition Reviews Journal
- USDA Nutrient Database, Nutrition Reviews Journal
- Journal of Ethnopharmacology, European Journal of Gastroenterology.
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