1. Maintain Consistent Daytime Hydration
Drink plenty of fresh water between meals throughout the day to support intestinal motility and prevent evening gas buildup.
2. Take a Gentle 10-Minute Evening Walk
Enjoy a light stroll after dinner to stimulate natural stomach motility and help clear excess gas before getting into bed.
3. Keep a Dark, Cool Sleeping Environment
Ensure your bedroom is dark, quiet, and kept at a comfortable temperature to support your body’s natural melatonin production.
4. Limit High-FODMAP Foods at Dinner
Avoid heavy beans, artificial sweeteners, and raw cruciferous vegetables during evening meals to minimize late-night fermentation.
