First, let’s educate ourselves with some terminology. Bloating is technically defined as the sensation of stomach swelling, while distension is when your stomach changes in size (like when you can’t button your pants). 

Frequently they occur together, and bloating is the word we all use to describe the two linked occurrences. For the sake of simplicity, I am going to stick with bloating to describe both events. 

Now, back to that midnight snack. Our digestive system naturally winds down at night so that late-night meals are metabolized more slowly than a meal eaten a few hours before bed. This means the food is hanging out in your intestines longer than usual, resulting in greater production of intestinal gas and feeling full or bloated when you wake. Ideally you’re eating enough at breakfast, lunch, and dinner that you DON’T need to snack in between meals at all!

But what should you do if you need a snack before bed? Balance your plate just as you would do for your other meals, just with much smaller portions. Pair a carbohydrate with protein and include a little healthy fat, too. Eat slowly to minimize overeating. Try to pick carbs with a low glycemic load, like fibrous veggies, or a low-glycemic fruit like apples. Oh, and skip anything with artificial sweeteners—they wreck your gut (1, 2, 3).