If you share a bed with a family member, friend, partner, or spouse, nighttime flatulence can be a nuisance.

There are a few things you can do to lessen your chances of passing gas while you sleep, despite the fact that you may feel as like you have no control over your body.

You can employ a range of short-term strategies if you need relief right away, or you can use long-term therapy to address the underlying cause.

By changing your diet and exercise regimen, you can reduce the overall number of farts you make.

Speak with your doctor if you’re still experiencing issues with sleep flatulence, or consider alternative treatment options like probiotics.

1. Break up your meals into smaller quantities throughout the day.

You can lessen the amount of gas in your digestive tract by eating smaller quantities.

Instead of eating breakfast, lunch, and dinner, schedule 6 small meals throughout the day.

With this in mind, prepare smaller, heartier snacks rather than larger, luxurious dinners.

Instead of a complete lunch, think about having a piece of fruit or a handful of nuts every two to three hours.

2. Consume dairy products and legumes in moderation.

You are likely to experience increased flatulence if you consume a lot of beans, milk, and cheese.

To prevent bloating, be sure to eat these foods in moderation and supplement with a range of calcium and protein sources.

For instance, probiotic yogurt is a rich source of calcium, protein, and bacteria that improve the function of your GI tract.

3. Eat a few veggies that are linked to cabbage.

Brussels sprouts, asparagus, broccoli, and cabbage should all be consumed in moderation as these foods digest more quickly.

While you shouldn’t completely cut out these vegetables from your diet, you can substitute spinach, tomatoes, bell peppers, carrots, and other nutrient-rich plants in their stead.

In this plant family, arugula, turnips, horseradish, bok choy, kale, and rutabaga are other frequent offenders.

If you choose to eat the vegetables, you might want to use a digestive enzyme to speed up the process of digestion.

4. Cut gluten out of your diet.

Wheat products include a protein called gluten that may result in gas, bloating, and stomach discomfort.

The three grains that are most likely to cause symptoms are wheat, rye, and barley, so try to limit your intake of these.

Try cutting out gluten from your diet for 1-2 weeks to see if your symptoms get better.

Gradually reintroduce gluten into your diet to see whether you feel any better before deciding whether it still bothers you.

If your symptoms do not go away, gluten may not be the cause of your allergy.

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