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Struggling with bloating and gas? Simple morning tweaks like herbal teas, light walks, and mindful eating can help ease discomfort and improve digestion.
From drinking warm herbal teas to consuming slowly and skipping gas-causing foods in the evening, small rituals can put digestion back on track. (Representative Image)
We have all been there, waking up to a bloated stomach – heavy, tight, and uncomfortable. Not only can bloating be annoying, but it is also a confidence-denting indicator that your body needs some Love and Care. While it is annoying, health professionals identify that it is controllable with simple morning lifestyle adjustments.
From drinking warm herbal teas to consuming slowly and skipping gas-causing foods in the evening, small rituals can put digestion back on track and alleviate discomfort before the day even starts.
Herbal Teas to Calm the Stomach
A soothing cup of herbal tea is one of the most useful ways to soothe bloating. Peppermint, ginger, fennel, chamomile, turmeric, and anise teas are all known for their carminative effects, which calm digestive muscles and facilitate the ease of gas transit. Peppermint will soothe intestinal spasms, while fennel seeds disperse trapped air, leaving the stomach feeling lighter.
Gentle Movement Helps Release Gas
Even a brief walk makes a big difference. Light physical activity provokes gut motility so the digestive system can push gas along. Just 10 minutes of walking, combined with steady breathing, massages the digestive organs naturally and quiets that tight, gassy feeling.
Hydration First Thing in the Morning
It’s recommended to start the day by drinking warm water. It calms the lining of the stomach and aids bowel movement. Tossing in lemon or a weak herbal tea can eliminate excess sodium and prevent water retention, both of which tend to be confused with bloating.
Slow, Mindful Eating
The way you eat is just as important as what you eat. Gobbling down food brings excess air into the body. Chewing food completely—20 to 30 chews per bite—prevents it from needing to be broken down after it enters the digestive system. Slow eating also prevents overeating, which is another major cause of gas development.
Foods to Avoid at Night
What you put on your dinner plate can influence how you feel the next morning. Beans, lentils, fizzy drinks, and cruciferous vegetables such as broccoli and cabbage tend to ferment overnight, leading to bloating. Experts recommend eating lighter dinners like well-cooked veggies, soups, or grilled meats to avoid morning discomfort.
Digestion-Friendly Breakfast Choices
Beginning the day with foods that support digestion can also be beneficial. Pineapple, papaya, and kiwi contain natural enzymes that enhance protein digestion. Avocado offers healthy fats to the stomach, and sourdough bread, due to fermentation, is easier to digest than normal bread.
Gentle Abdominal Massage
A short massage of the abdomen will rapidly relieve bloating. Making circular, clockwise movements around the belly button traces the direction of the intestine, and this stimulates the backed-up gas to travel on. A few minutes of this will relieve pressure, stimulate the bowel, and establish a more comfortable pattern for the rest of the day.
Bloating may be common, but it doesn’t have to dictate your mornings. Simple, mindful habits can ease discomfort, restore digestive balance, and boost confidence for the day ahead.
About the Author
Nishad Thaivalappil is a Lifestyle and Entertainment Journalist with almost a decade-long odyssey in the realms of movies, music, culture, food, and travel. He leads the Lifestyle desk at News18.com. Besides ha…Read More
Nishad Thaivalappil is a Lifestyle and Entertainment Journalist with almost a decade-long odyssey in the realms of movies, music, culture, food, and travel. He leads the Lifestyle desk at News18.com. Besides ha… Read More
September 08, 2025, 16:16 IST
