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Let’s face it: Farting is a natural part of life. Our guts were designed to do it! You may find yourself passing more gas during the day if you ate something particularly fibrous (looking at you, beans) or if you’ve had too many sparkling waters to count. But what if your gut’s “farty party” doesn’t really start until you curl into bed at the end of the day? Beyond it being annoying, smelly, loud farts can keep you (and possibly your partner, sorry) from drifting off to sleep. If you’re always asking yourself, “why am I so gassy at night?” this one’s for you.

Truth is, it’s pretty normal to have some gas after you eat, says Supriya Rao, MD, a gastroenterologist at Tufts Medicine in Boston, Massachusetts. And farting more at night—after you’ve likely had your biggest meal of the day—isn’t usually cause for concern.

Still, it would be nice hit the hay without a bubble gut. Here, we’ll take a closer look at what causes nighttime farts, how to prevent them, and when it’s time to see a professional about your farts and gut health.

9 possible reasons why you’re so gassy at night

Here are some top causes of farts at night, from mild lifestyle things to potential underlying conditions.

1. You’re just digesting food (no biggie)

“Some gas and bloating is a natural and normal part of the digestive process,” says Dr. Rao. As the bacteria in your gut break down your food, they produce gases like hydrogen, carbon dioxide, and methane that take up extra space in your GI tract (causing some bloating) and eventually need to be released—via farting or burping, per the Cleveland Clinic.

2. You ate a meal high in fiber or FODMAPs

Certain foods are more gas-producing than others—especially if you’re eating large amounts of them at dinner. Dr. Rao notes this can lead to bloating. These foods are often higher in fiber or contain FODMAPs (i.e., certain carbohydrates that are difficult for the GI tract to break down). According to the Mayo Clinic and Johns Hopkins Medicine, these might include the following:

• Beans and lentils
• Some vegetables, especially cabbage, Brussels sprouts, broccoli, cauliflower, bok choy, onions, garlic, artichokes, and asparagus
• Wheat-based foods like bread or pasta
• Some fruits, especially apples, cherries, pears, and peaches
• Lactose-containing dairy products like milk, yogurt, ice cream, and cheese
• Sorbitol, a sugar alcohol commonly found in gum or sugar-free foods
• Carbonated drinks

3. You ate a rich or fatty meal

Meals high in fat (like pizza or a burger and fries) can make you bloated and gassy, too. That’s because fat takes longer to digest than carbs or protein, according to Merck Manuals. “So when the food is sitting in your stomach for a long time, that can interact with the bacteria in your gut and cause increased gas development,” Dr. Rao explains.

4. You just ate a lot

Eating large portions of food at once can also increase gas production. Besides just taking up more space in your stomach (making you feel extra full), more food takes longer to digest, which sets the stage for more gassiness. This is especially true “if dinner is your largest meal if the day,” says Dr. Rao. There’s a good chance it’ll give you more gas compared to your smaller breakfast or lunch, she adds.

5. You’re constipated

Just like how food sitting in your GI tract for longer can give you more gas, so too can stool that’s been sitting around in your colon. If you haven’t pooped all day, that buildup can start to make you feel gassy and uncomfortable by the evening, Dr. Rao points out. Other constipation symptoms include abdominal pain, straining when you poop, and bloating, per the Mayo Clinic.

6. You’re not moving enough after dinner

Plopping on the couch after you eat feels so good…but it’s not the best for your gut. If you want to help your body digest dinner at a quicker rate, and avoid farting in bed, getting in some movement can help, notes Dr. Rao. It also helps move poop, too, which can ease constipation and potentially reduce gas, per Harvard Health Publishing.

Some suggestions? Go for a “fart walk” around your neighborhood after dinner (thanks, TikTok, for this new trend!), or do some light yoga or stretching to encourage that gas to move.

7. You have a food intolerance

Again, it’s pretty normal to have some gas after eating certain foods. But if you notice that some menu items are causing gas or bloating that’s actually painful, giving you diarrhea, or causing you to make changes to your usual nighttime routine, you could have a food intolerance.

The most common food intolerances include the following, per the Cleveland Clinic:

• Lactose (a sugar in dairy like milk or ice cream)
• Gluten (a protein in wheat, barley, or rye)
• Histamine (a naturally occurring chemical found in foods like cheese, pineapples, bananas, avocados, and chocolate)

Keeping a food journal can help you track your symptoms to determine if you’re sensitive to a particular food or ingredient.

8. You started a new medication

Certain meds are known for causing constipation, which can make you gassier. (Nice, right?) According to Harvard Health Publishing, common culprits include the following:

• Antidepressants, especially SSRIs
• Opioids like oxycodone and hydrocodone
• Calcium channel blockers
• Antihistamines like diphenhydramine

This side effect typically goes away over time, but if your medication is causing worsening stomach issues, let your doctor know.

9. You have an underlying health condition

Lots of GI conditions can cause symptoms like bloating, cramping, and gas. (Though the symptoms can hit anytime, not necessarily just at night.) Per the Mayo Clinic, these can be things like:

• Celiac disease
• Functional dyspepsia
• Gastroesophageal reflux disease (GERD)
• Gastroparesis
• Intestinal blockage
• Irritable bowel syndrome (IBS)
• Lactose intolerance
• Pancreatic insufficiency
• In rare cases, certain cancers, including colon cancer and ovarian cancer

How to reduce gas and bloating at night

When the “wind” starts coming nonstop, you’ve got some gas relief options to get the situation under control.

Take a walk after dinner

A 15- or 20-minute stroll after eating is Dr. Rao’s go-to for dealing with post-dinner gas, because it helps encourage digestion. “The more active you are, the less bloating you’ll feel,” she says.

Natural remedies

Natural gas relief is also an option. One of the best go-tos? Ginger tea, which you can make by steeping a few slices of fresh ginger in hot water. It’s got gingerol—a compound that’s shown to reduce gas buildup by encouraging your GI muscles to relax, according to January 2019 research in Food Science & Nutrition.

Peppermint works, too, for similar reasons, per a January 2019 meta-analysis in BMC Complementary Medicine and Therapies. You can sip mint tea, or try a peppermint oil capsule like NOW FOODS Peppermint Gels.

Over-the-counter gas relief medication

If you’re wondering how to relieve gas pain, turning to an over-the-counter (OTC) medication can help—especially when all else fails and you need fast relief. Try an OTC anti-gas med like simethicone (Gas-X) or TUMS, recommends the Mayo Clinic. Both help by breaking up air bubbles in your GI tract, which can curb bloating and gas.

Preventing nighttime gas and bloating

Next time you want to nix the post-dinner gas fest, Dr. Rao recommends trying these tactics:

• Eat smaller portions: Le