Dinner is one of the most important meals of the day as it should consist of 25% and 30% of daily calories and cover our needs for essential nutrients, according to the Spanish Nutrition Foundation (FEN). Although yes, it should be light and useful so as not to negatively affect sleep quality, regulation of biological rhythms, tissue restoration and regenerationand also during the digestion process. Therefore, it is important to choose the right what to cook for dinner and when to do it unless you want to wake up swollen or feel bloated.

Although the myth has spread that dinner this is what makes us feel bloated or heaviness When it comes to lifting, this is not entirely true, since it depends on various factors and, above all, on products we choose. Therefore, no matter how much effort we put into following anti-inflammatory diets or other measures such as boosting metabolism, it will be of no use if we do not include suitable food for our dinners.

If you want to say goodbye to abdominal inflammation and get bloated stomach in the morningfind out what you can eat for dinner every day to achieve this effect and feel the next day there are fewer people.

Why do we wake up with a bloated stomach?

Eat several possible reasons why we sometimes wake up with a bloated stomach, which may be due to our food, our lifestyle or our health. Some of the most common:

• Eat products that emit gasessuch as legumes, dairy products, whole grains or cruciferous vegetables.
• Drink alcoholwhich can irritate the stomach and liver and promote fluid retention and inflammation.
• Dinner late or too much, which makes digestion difficult and makes us go to bed with a full stomach. This can cause reflux, heartburn and discomfort.
• Have stress or anxietywhich can change the functioning of the digestive system and cause cramping and gas.
• suffer a little indigestionsuch as irritable bowel syndrome, celiac disease, lactose intolerance or intestinal bacterial overgrowth.
• Be in menstrual period This can cause hormonal changes that affect metabolism and fluid retention.

How do you know if it’s fat or inflammation?

Sometimes our belly looks bigger than usual, but we don’t know if it’s due to increased fat, edema, or fluid retention.

It is also important to know how to differentiate Bloating or bloating is a phenomenon that affects one in five adults.According to an analysis published in the journal ‘Gut’leading international journal in the field of gastroenterology and hepatology

But each of these problems They have different reasons and solutions., so it’s important to know how to differentiate between them. Here are some tips to help you determine what’s wrong with you and how to fix it:

• If it’s about Abdominal fat, you will notice this if you pinch the skin in this area. If there is excess tissue that is felt soft and flaccidIt’s probably fat.
• If it’s about swelling, you will notice this if you press on this area with your fingers. Yes, you can feel it hard and tense, it’s probably swelling. Edema is usually caused gases which are formed as a result of the fermentation of certain foods in the intestines, although this can also be associated with constipation, food intolerance or indigestion. Except, “Bloating usually gets worse as the day goes on. in the morning it is lower and at the end of the day it is higher,” explains Dr. Fermin Mearin Manrique, although not in all cases.
• If it’s about fluid retentionyou will notice this in other parts of the body besides the abdomen, e.g. legs, arms or eyelids. This may be caused by heat, sedentary lifestyle, excessive salt or alcohol intake, or problems with the functioning of the liver, kidneys or lymphatic system.

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What should your dinner be like to wake up with a flat stomach?

To digest food well and have a flat stomach in the morning, experts recommend: dinner is light, healthy, balanced and easy to digest. This means including foods from all food groups, but in smaller quantities than at lunch, and avoid foods that make us feel bad such as fried foods, sauces and saturated fats.

What are the best foods for waking up with a flat stomach?

There is no single food that is the best. eat dinner and wake up with a flat stomach, but this depends on a combination of several factors, such as quantity, quality, digestion and hydration.

However there are some products that can help you achieve this goal, if you include them in a balanced and healthy diet. Some of them:

• foods rich in protein and vegetables, because they are filling, nutritious and easy to digest, which helps reduce belly fat and bloating. Some examples: white fish, chicken, eggs (which help increase leptin levels), natural yogurt or fresh cheese.
• Food antioxidants, diuretics and lots of fiber. as they help flush out toxins and prevent fluid retention. Some examples: cucumber, almonds, red fruits, apple or watermelon.
• fermented foods such as tempeh or umeboshi plums. These foods are beneficial for keeping the bacterial flora in shape and promoting the proper functioning of the digestive system.

Other ways to achieve a flat stomach in the morning

In addition to following a diet, it is advisable have dinner at least two hours before go to bed so that your digestion is completed before bed; Chew your food thoroughly and after dinner drink water or infusions such as fennel, cardamom or chamomilewhich help improve digestion and remove gases.