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I Took Adaptogens to Help My Menopausal Mood Swings—Here’s What Happened
Let’s just say, my morning coffee still gets its mushroom treatment.
When your energy stores are running low (like, really low), stretching out that much-needed caffeine buzz from your morning cuppa is a non-negotiable.
This is even more imperative if having more than one cup of coffee irritates your stomach (hi, endless hours of acid reflux). But according to food scientists, drinking more coffee isn’t necessarily the solution to get you through a mid-day slump. In fact, there are a few ways to hack your caffeine intake to keep that energy “high” going well past your first sip of the day.
Ahead, we’re sharing seven ways to stay as energized as possible while keeping your overall caffeine intake low.
Wait, why do you feel “buzzed” from caffeine?
First things first, why does coffee (or other caffeinated beverages) make you feel buzzed to begin with? According to Natalie Alibrandi, a London-based food scientist and CEO of Nali Consulting, it’s due to a chain reaction that occurs in your brain upon ingesting caffeine.
“The caffeine ‘buzz’ is created primarily through blocking the action of adenosine, a neurotransmitter that promotes relaxation and drowsiness. Caffeine competes with adenosine for binding to its receptors in the brain, so instead we may feel increased alertness,” Alibrandi explains.
Aside from the effect caffeine has on the brain, Alibrandi says there are secondary effects it may have throughout the body, particularly on your central nervous system (CNS). “A stimulated CNS, [can lead] to an increase in heart rate and blood pressure implicated in the ‘buzz-like’ sensation,” she says.
Have jitters from too much caffeine? Alibrandi says caffeine’s stimulatory effects on the CNS are likely to blame. “Caffeine also stimulates adrenaline, which can increase heart rate, blood pressure, and energy levels. High adrenaline can lead to nervousness and jitteriness,” Alibrandi explains.
How long does a caffeine buzz typically last?
The length of a caffeine-induced buzz can vary from person to person, but Alibrandi says the effects of caffeine can start to kick in within just 15 to 45 minutes after consumption. Meanwhile, the “peak buzz” will typically occur around the 30- to 60-minute mark post-consumption.
But you should only expect the effects of caffeine to last between three to six hours (at best). The big time gap is due to three main factors: how much caffeine is consumed, individual tolerance, and metabolism, Alibrandi says. Plus, she notes that caffeine tolerance can build up over time with regular consumption.
7 ways to make your caffeine buzz last longer
1. Pair caffeine with a source of L-theanine
According to Alibrandi, one of the best ways to make your caffeine buzz last longer is to pair it with L-theanine, an amino acid known for its ability to help enhance alertness.
“To extend a caffeine ‘high,’ stay hydrated, eat a balanced meal, and consider combining caffeine with L-theanine, that [according to] research, synergizes with caffeine for a smoother and longer-lasting buzz, while reducing jitteriness,” she says.
Alibrandi notes that L-theanine is available via supplement form or can be found in caffeinated beverages like green tea.
2. Add a bit of sugar to your caffeinated beverage
While keeping in mind that consuming sugar in moderation is always important, Alibrandi says this pantry staple can potentially help prolong a caffeine buzz. “Some research suggests that sugar in energy drinks may enhance caffeine’s initial effects, prolonging alertness and subjective energy,” she says.
However, Alibrandi notes that this approach may not be optimal for overall health due to potential blood glucose spikes and caffeine crashes, aka the fatigue experienced after consuming too much caffeine.
3. Sip your drink slow and steady
“Drinking a caffeinated beverage over a longer period of time may help sustain a milder and more prolonged caffeine buzz compared to consuming it quickly all at once,” Alibrandi says. “This is because gradual intake allows for a slower release of caffeine into the bloodstream, potentially reducing the risk of abrupt spikes and crashes in blood sugar and energy levels,” she adds.
As such, slow and steady (caffeine intake) usually wins the race. But this, again, can vary depending on a person’s tolerance.
4. Pair your caffeine with foods high in certain nutrients
Although the influence of food on caffeine metabolism is generally considered minor compared to factors like genetics, liver function, and individual metabolism, there are a few nutrients that can potentially help prolong the effects of caffeine, Alibrandi says.
“Some foods, such as those high in antioxidants, fat, protein, and particularly foods rich in dietary fiber may have subtle effects on caffeine absorption and digestion due to their impact on gastric emptying and metabolism,” she says. But Alibrandi notes that scientific evidence supporting the significant influence of specific foods on caffeine metabolism is limited.
5. Drink coffee *after* eating breakfast
According to Alibrandi, it’s best to wait roughly 60 to 90 minutes after waking up to start consuming caffeine. “This allows for the adenosine to get flushed out and allows your body to naturally wake up before you add in caffeine,” she says.
In addition to this, Alibrandi explains that some studies suggest that consuming coffee after eating breakfast may be beneficial for several reasons. “Recent discussions suggest that consuming coffee after breakfast, rather than before, may help moderate blood glucose levels and potentially extend the duration of a caffeine-induced ‘high,’” she says. “Blood glucose spikes influence factors like general functioning, appetite, and restlessness, all of which contribute to feelings of being energized, often associated with caffeine consumption.”
That said, more research is needed on the topic to conclusively determine this relationship.
6. Choose beverages with higher caffeine concentrations
“Beverages with higher caffeine concentrations, like espresso shots and energy drinks, are absorbed quickly into the bloodstream, resulting in a stronger and longer-lasting buzz,” Alibrandi says.
She explains that their smaller volume contributes to faster absorption compared to larger (by volume) drinks like coffee or tea (if no other caffeine has been consumed already). On the flip side, lower-caffeinated beverages may yield a milder and shorter-lasting effect, she adds.
That said, Alibrandi notes that individual tolerance, again, typically plays a huge role, with regular caffeine drinkers often needing higher doses to experience the same buzz. But if there’s one thing Alibrandi wants to stress it’s that moderation is key, especially when it comes to optimizing a caffeine buzz while minimizing negative effects like jitteriness and insomnia. In other words, more caffeine might not be the solution for everyone.
7. Make a few lifestyle changes
Alibrandi says getting adequate sleep, engaging in moderate exercise, and practicing mindful caffeine consumption are also equally as important to further optimizing the effects of caffeine and duration of a buzz. However, to reiterate, more caffeine isn’t always the way to go.
“Consumption of high quantities [of caffeine] habitually may increase the likelihood of abuse of caffeine over time, further weakening the strength of a buzz,” she says.
Why drinking more caffeine isn’t always the solution for more energy
Although your initial instinct to keep the buzz going may be to drink more caffeine, Alibrandi says you may want to think twice before refilling your cup for the zillionth time in a day. Indeed, more caffeine intake can equal a longer buzz, but it comes with a few drawbacks. “The more caffeine, the more adenosine receptors are blocked, which can result in a more pronounced stimulating effect,” Alibrandi explains.
Trevor Craig, a food safety expert and corporate director of technical training and consulting at Microbac Laboratories, also adds that the average half-life of caffeine can be anywhere from two to six hours. “This means that the more you have, the longer the effects, but again the harsher the downfall would be,” Craig says.
Not to mention, there’s only so much caffeine your body can handle, Alibrandi explains. “There’s a limit to how much caffeine your body can effectively process. When the enzymes in the liver reach their limit in metabolizing caffeine, further intake won’t enhance its effects,” she says.
In fact, she notes that repeated exposure to caffeine can make your body “down-regulate” or “desensitize” adenosine receptors in the brain, meaning their sensitivity to caffeine is diminished.
Plus, more caffeine intake can lead to jitteriness, increased heart rate, anxiety, and gastrointestinal discomfort that can detract from the overall buzz, she says.
Benefits of coffee, according to an RD:
Yes, You Can Make Your Caffeine ‘Buzz’ Last Longer After Just One Cup of Coffee. Here’s Exactly How
No, the solution *isn’t* more coffee.
When your energy stores are running low (like, really low), stretching out that much-needed caffeine buzz from your morning cuppa is a non-negotiable.
This is even more imperative if having more than one cup of coffee irritates your stomach (hi, endless hours of acid reflux). But according to food scientists, drinking more coffee isn’t necessarily the solution to get you through a mid-day slump. In fact, there are a few ways to hack your caffeine intake to keep that energy “high” going well past your first sip of the day.
Ahead, we’re sharing seven ways to stay as energized as possible while keeping your overall caffeine intake low.
Wait, why do you feel “buzzed” from caffeine?
First things first, why does coffee (or other caffeinated beverages) make you feel buzzed to begin with? According to Natalie Alibrandi, a London-based food scientist and CEO of Nali Consulting, it’s due to a chain reaction that occurs in your brain upon ingesting caffeine.
“The caffeine ‘buzz’ is created primarily through blocking the action of adenosine, a neurotransmitter that promotes relaxation and drowsiness. Caffeine competes with adenosine for binding to its receptors in the brain, so instead we may feel increased alertness,” Alibrandi explains.
Aside from the effect caffeine has on the brain, Alibrandi says there are secondary effects it may have throughout the body, particularly on your central nervous system (CNS). “A stimulated CNS, [can lead] to an increase in heart rate and blood pressure implicated in the ‘buzz-like’ sensation,” she says.
Have jitters from too much caffeine? Alibrandi says caffeine’s stimulatory effects on the CNS are likely to blame. “Caffeine also stimulates adrenaline, which can increase heart rate, blood pressure, and energy levels. High adrenaline can lead to nervousness and jitteriness,” Alibrandi explains.
How long does a caffeine buzz typically last?
The length of a caffeine-induced buzz can vary from person to person, but Alibrandi says the effects of caffeine can start to kick in within just 15 to 45 minutes after consumption. Meanwhile, the “peak buzz” will typically occur around the 30- to 60-minute mark post-consumption.
But you should only expect the effects of caffeine to last between three to six hours (at best). The big time gap is due to three main factors: how much caffeine is consumed, individual tolerance, and metabolism, Alibrandi says. Plus, she notes that caffeine tolerance can build up over time with regular consumption.
7 ways to make your caffeine buzz last longer
1. Pair caffeine with a source of L-theanine
According to Alibrandi, one of the best ways to make your caffeine buzz last longer is to pair it with L-theanine, an amino acid known for its ability to help enhance alertness.
“To extend a caffeine ‘high,’ stay hydrated, eat a balanced meal, and consider combining caffeine with L-theanine, that [according to] research, synergizes with caffeine for a smoother and longer-lasting buzz, while reducing jitteriness,” she says.
Alibrandi notes that L-theanine is available via supplement form or can be found in caffeinated beverages like green tea.
2. Add a bit of sugar to your caffeinated beverage
While keeping in mind that consuming sugar in moderation is always important, Alibrandi says this pantry staple can potentially help prolong a caffeine buzz. “Some research suggests that sugar in energy drinks may enhance caffeine’s initial effects, prolonging alertness and subjective energy,” she says.
However, Alibrandi notes that this approach may not be optimal for overall health due to potential blood glucose spikes and caffeine crashes, aka the fatigue experienced after consuming too much caffeine.
3. Sip your drink slow and steady
“Drinking a caffeinated beverage over a longer period of time may help sustain a milder and more prolonged caffeine buzz compared to consuming it quickly all at once,” Alibrandi says. “This is because gradual intake allows for a slower release of caffeine into the bloodstream, potentially reducing the risk of abrupt spikes and crashes in blood sugar and energy levels,” she adds.
As such, slow and steady (caffeine intake) usually wins the race. But this, again, can vary depending on a person’s tolerance.
4. Pair your caffeine with foods high in certain nutrients
Although the influence of food on caffeine metabolism is generally considered minor compared to factors like genetics, liver function, and individual metabolism, there are a few nutrients that can potentially help prolong the effects of caffeine, Alibrandi says.
“Some foods, such as those high in antioxidants, fat, protein, and particularly foods rich in dietary fiber may have subtle effects on caffeine absorption and digestion due to their impact on gastric emptying and metabolism,” she says. But Alibrandi notes that scientific evidence supporting the significant influence of specific foods on caffeine metabolism is limited.
5. Drink coffee *after* eating breakfast
According to Alibrandi, it’s best to wait roughly 60 to 90 minutes after waking up to start consuming caffeine. “This allows for the adenosine to get flushed out and allows your body to naturally wake up before you add in caffeine,” she says.
In addition to this, Alibrandi explains that some studies suggest that consuming coffee after eating breakfast may be beneficial for several reasons. “Recent discussions suggest that consuming coffee after breakfast, rather than before, may help moderate blood glucose levels and potentially extend the duration of a caffeine-induced ‘high,’” she says. “Blood glucose spikes influence factors like general functioning, appetite, and restlessness, all of which contribute to feelings of being energized, often associated with caffeine consumption.”
That said, more research is needed on the topic to conclusively determine this relationship.
6. Choose beverages with higher caffeine concentrations
“Beverages with higher caffeine concentrations, like espresso shots and energy drinks, are absorbed quickly into the bloodstream, resulting in a stronger and longer-lasting buzz,” Alibrandi says.
She explains that their smaller volume contributes to faster absorption compared to larger (by volume) drinks like coffee or tea (if no other caffeine has been consumed already). On the flip side, lower-caffeinated beverages may yield a milder and shorter-lasting effect, she adds.
That said, Alibrandi notes that individual tolerance, again, typically plays a huge role, with regular caffeine drinkers often needing higher doses to experience the same buzz. But if there’s one thing Alibrandi wants to stress it’s that moderation is key, especially when it comes to optimizing a caffeine buzz while minimizing negative effects like jitteriness and insomnia. In other words, more caffeine might not be the solution for everyone.
7. Make a few lifestyle changes
Alibrandi says getting adequate sleep, engaging in moderate exercise, and practicing mindful caffeine consumption are also equally as important to further optimizing the effects of caffeine and duration of a buzz. However, to reiterate, more caffeine isn’t always the way to go.
“Consumption of high quantities [of caffeine] habitually may increase the likelihood of abuse of caffeine over time, further weakening the strength of a buzz,” she says.
Why drinking more caffeine isn’t always the solution for more energy
Although your initial instinct to keep the buzz going may be to drink more caffeine, Alibrandi says you may want to think twice before refilling your cup for the zillionth time in a day. Indeed, more caffeine intake can equal a longer buzz, but it comes with a few drawbacks. “The more caffeine, the more adenosine receptors are blocked, which can result in a more pronounced stimulating effect,” Alibrandi explains.
Trevor Craig, a food safety expert and corporate director of technical training and consulting at Microbac Laboratories, also adds that the average half-life of caffeine can be anywhere from two to six hours. “This means that the more you have, the longer the effects, but again the harsher the downfall would be,” Craig says.
Not to mention, there’s only so much caffeine your body can handle, Alibrandi explains. “There’s a limit to how much caffeine your body can effectively process. When the enzymes in the liver reach their limit in metabolizing caffeine, further intake won’t enhance its effects,” she says.
In fact, she notes that repeated exposure to caffeine can make your body “down-regulate” or “desensitize” adenosine receptors in the brain, meaning their sensitivity to caffeine is diminished.
Plus, more caffeine intake can lead to jitteriness, increased heart rate, anxiety, and gastrointestinal discomfort that can detract from the overall buzz, she says.
Benefits of coffee, according to an RD:
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When your energy stores are running low (like, really low), stretching out that much-needed caffeine buzz from your morning cuppa is a non-negotiable.
This is even more imperative if having more than one cup of coffee irritates your stomach (hi, endless hours of acid reflux). But according to food scientists, drinking more coffee isn’t necessarily the solution to get you through a mid-day slump. In fact, there are a few ways to hack your caffeine intake to keep that energy “high” going well past your first sip of the day.
Ahead, we’re sharing seven ways to stay as energized as possible while keeping your overall caffeine intake low.
Wait, why do you feel “buzzed” from caffeine?
First things first, why does coffee (or other caffeinated beverages) make you feel buzzed to begin with? According to Natalie Alibrandi, a London-based food scientist and CEO of Nali Consulting, it’s due to a chain reaction that occurs in your brain upon ingesting caffeine.
“The caffeine ‘buzz’ is created primarily through blocking the action of adenosine, a neurotransmitter that promotes relaxation and drowsiness. Caffeine competes with adenosine for binding to its receptors in the brain, so instead we may feel increased alertness,” Alibrandi explains.
Aside from the effect caffeine has on the brain, Alibrandi says there are secondary effects it may have throughout the body, particularly on your central nervous system (CNS). “A stimulated CNS, [can lead] to an increase in heart rate and blood pressure implicated in the ‘buzz-like’ sensation,” she says.
Have jitters from too much caffeine? Alibrandi says caffeine’s stimulatory effects on the CNS are likely to blame. “Caffeine also stimulates adrenaline, which can increase heart rate, blood pressure, and energy levels. High adrenaline can lead to nervousness and jitteriness,” Alibrandi explains.
How long does a caffeine buzz typically last?
The length of a caffeine-induced buzz can vary from person to person, but Alibrandi says the effects of caffeine can start to kick in within just 15 to 45 minutes after consumption. Meanwhile, the “peak buzz” will typically occur around the 30- to 60-minute mark post-consumption.
But you should only expect the effects of caffeine to last between three to six hours (at best). The big time gap is due to three main factors: how much caffeine is consumed, individual tolerance, and metabolism, Alibrandi says. Plus, she notes that caffeine tolerance can build up over time with regular consumption.
7 ways to make your caffeine buzz last longer
1. Pair caffeine with a source of L-theanine
According to Alibrandi, one of the best ways to make your caffeine buzz last longer is to pair it with L-theanine, an amino acid known for its ability to help enhance alertness.
“To extend a caffeine ‘high,’ stay hydrated, eat a balanced meal, and consider combining caffeine with L-theanine, that [according to] research, synergizes with caffeine for a smoother and longer-lasting buzz, while reducing jitteriness,” she says.
Alibrandi notes that L-theanine is available via supplement form or can be found in caffeinated beverages like green tea.
2. Add a bit of sugar to your caffeinated beverage
While keeping in mind that consuming sugar in moderation is always important, Alibrandi says this pantry staple can potentially help prolong a caffeine buzz. “Some research suggests that sugar in energy drinks may enhance caffeine’s initial effects, prolonging alertness and subjective energy,” she says.
However, Alibrandi notes that this approach may not be optimal for overall health due to potential blood glucose spikes and caffeine crashes, aka the fatigue experienced after consuming too much caffeine.
3. Sip your drink slow and steady
“Drinking a caffeinated beverage over a longer period of time may help sustain a milder and more prolonged caffeine buzz compared to consuming it quickly all at once,” Alibrandi says. “This is because gradual intake allows for a slower release of caffeine into the bloodstream, potentially reducing the risk of abrupt spikes and crashes in blood sugar and energy levels,” she adds.
As such, slow and steady (caffeine intake) usually wins the race. But this, again, can vary depending on a person’s tolerance.
4. Pair your caffeine with foods high in certain nutrients
Although the influence of food on caffeine metabolism is generally considered minor compared to factors like genetics, liver function, and individual metabolism, there are a few nutrients that can potentially help prolong the effects of caffeine, Alibrandi says.
“Some foods, such as those high in antioxidants, fat, protein, and particularly foods rich in dietary fiber may have subtle effects on caffeine absorption and digestion due to their impact on gastric emptying and metabolism,” she says. But Alibrandi notes that scientific evidence supporting the significant influence of specific foods on caffeine metabolism is limited.
5. Drink coffee *after* eating breakfast
According to Alibrandi, it’s best to wait roughly 60 to 90 minutes after waking up to start consuming caffeine. “This allows for the adenosine to get flushed out and allows your body to naturally wake up before you add in caffeine,” she says.
In addition to this, Alibrandi explains that some studies suggest that consuming coffee after eating breakfast may be beneficial for several reasons. “Recent discussions suggest that consuming coffee after breakfast, rather than before, may help moderate blood glucose levels and potentially extend the duration of a caffeine-induced ‘high,’” she says. “Blood glucose spikes influence factors like general functioning, appetite, and restlessness, all of which contribute to feelings of being energized, often associated with caffeine consumption.”
That said, more research is needed on the topic to conclusively determine this relationship.
6. Choose beverages with higher caffeine concentrations
“Beverages with higher caffeine concentrations, like espresso shots and energy drinks, are absorbed quickly into the bloodstream, resulting in a stronger and longer-lasting buzz,” Alibrandi says.
She explains that their smaller volume contributes to faster absorption compared to larger (by volume) drinks like coffee or tea (if no other caffeine has been consumed already). On the flip side, lower-caffeinated beverages may yield a milder and shorter-lasting effect, she adds.
That said, Alibrandi notes that individual tolerance, again, typically plays a huge role, with regular caffeine drinkers often needing higher doses to experience the same buzz. But if there’s one thing Alibrandi wants to stress it’s that moderation is key, especially when it comes to optimizing a caffeine buzz while minimizing negative effects like jitteriness and insomnia. In other words, more caffeine might not be the solution for everyone.
7. Make a few lifestyle changes
Alibrandi says getting adequate sleep, engaging in moderate exercise, and practicing mindful caffeine consumption are also equally as important to further optimizing the effects of caffeine and duration of a buzz. However, to reiterate, more caffeine isn’t always the way to go.
“Consumption of high quantities [of caffeine] habitually may increase the likelihood of abuse of caffeine over time, further weakening the strength of a buzz,” she says.
Why drinking more caffeine isn’t always the solution for more energy
Although your initial instinct to keep the buzz going may be to drink more caffeine, Alibrandi says you may want to think twice before refilling your cup for the zillionth time in a day. Indeed, more caffeine intake can equal a longer buzz, but it comes with a few drawbacks. “The more caffeine, the more adenosine receptors are blocked, which can result in a more pronounced stimulating effect,” Alibrandi explains.
Trevor Craig, a food safety expert and corporate director of technical training and consulting at Microbac Laboratories, also adds that the average half-life of caffeine can be anywhere from two to six hours. “This means that the more you have, the longer the effects, but again the harsher the downfall would be,” Craig says.
Not to mention, there’s only so much caffeine your body can handle, Alibrandi explains. “There’s a limit to how much caffeine your body can effectively process. When the enzymes in the liver reach their limit in metabolizing caffeine, further intake won’t enhance its effects,” she says.
In fact, she notes that repeated exposure to caffeine can make your body “down-regulate” or “desensitize” adenosine receptors in the brain, meaning their sensitivity to caffeine is diminished.
Plus, more caffeine intake can lead to jitteriness, increased heart rate, anxiety, and gastrointestinal discomfort that can detract from the overall buzz, she says.
Benefits of coffee, according to an RD:
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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: Less food in your stomach means it’ll get digested faster, so you’ll be less gassy.
- Eat slowly: We tend to swallow more air when we eat fast, which can cause more gas and bloating.
- Get enough fiber, but spread it out: Fiber helps keep you regular so you don’t end up constipated. Just try to eat a little bit at each meal instead of going all-out at dinner. Having a ton of high-fiber foods at once is a recipe for gas.
- Drink enough water: Staying hydrated also helps stave off constipation.
- Avoid or limit foods that make you gassy: If you notice that beef and broccoli stir-fry or cheesy pasta dish always sets you off, consider steering clear or eating less (and replacing with more gut-friendly foods, of course).
When to see a doctor
Having some gas at night can be pretty normal, especially if you eat a big meal, hang out on the couch, and hop into bed afterwards. But if being super gassy at night is a regular thing for you, causes you pain, or comes with other GI symptoms (like changes in bowel habits), you should let your doctor know, Dr. Rao recommends. Together, you can take a broader look at your gas and health, and decide if it’s worth getting evaluated for underlying GI problems.
FAQ
How do I get rid of gas ASAP?
Taking a walk works pretty well to get rid of trapped gas, Dr. Rao says. One 2021 study in Gastroenterology and Hepatology from Bed to Bench found that walking for 10 to 15 minutes eased symptoms like gas, bloating, and discomfort about as well as gas-relieving meds.
What position helps you release gas?
The best position to release gas and stomach pain at night is laying on your left side with your knees tucked up towards your chest. “Laying on that side tends to put your organs in such a way that it takes a lot of strain off of the gut, which allows the gut muscles to relax,” and release trapped gas, Dr. Rao says.
Why is my gas so smelly?
Chances are it was something you ate. Certain foods can definitely make your farts smell worse, per the Cleveland Clinic. The most common culprits include beans, cruciferous vegetables, eggs, garlic, grains, nuts, meat, alcohol, dairy (if you have trouble with lactose), sugar alcohols, and spicy foods.
What to eat at night to avoid gas?
It’s more about what not to eat, TBH. Paying attention to your portion size and limiting your intake of fatty foods at night will support speedier digestion, which can add up to less gas.
Why am I so gassy lately as a female?
Hormone fluctuations are the most common reason why this happens. Changes in the hormones estrogen and progesterone in the days leading up to your period can cause an uptick in GI symptoms like bloating, gas, and even diarrhea, per a January 2014 study in BMC Women’s Health.
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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: Less food in your stomach means it’ll get digested faster, so you’ll be less gassy.
- Eat slowly: We tend to swallow more air when we eat fast, which can cause more gas and bloating.
- Get enough fiber, but spread it out: Fiber helps keep you regular so you don’t end up constipated. Just try to eat a little bit at each meal instead of going all-out at dinner. Having a ton of high-fiber foods at once is a recipe for gas.
- Drink enough water: Staying hydrated also helps stave off constipation.
- Avoid or limit foods that make you gassy: If you notice that beef and broccoli stir-fry or cheesy pasta dish always sets you off, consider steering clear or eating less (and replacing with more gut-friendly foods, of course).
When to see a doctor
Having some gas at night can be pretty normal, especially if you eat a big meal, hang out on the couch, and hop into bed afterwards. But if being super gassy at night is a regular thing for you, causes you pain, or comes with other GI symptoms (like changes in bowel habits), you should let your doctor know, Dr. Rao recommends. Together, you can take a broader look at your gas and health, and decide if it’s worth getting evaluated for underlying GI problems.
FAQ
How do I get rid of gas ASAP?
Taking a walk works pretty well to get rid of trapped gas, Dr. Rao says. One 2021 study in Gastroenterology and Hepatology from Bed to Bench found that walking for 10 to 15 minutes eased symptoms like gas, bloating, and discomfort about as well as gas-relieving meds.
What position helps you release gas?
The best position to release gas and stomach pain at night is laying on your left side with your knees tucked up towards your chest. “Laying on that side tends to put your organs in such a way that it takes a lot of strain off of the gut, which allows the gut muscles to relax,” and release trapped gas, Dr. Rao says.
Why is my gas so smelly?
Chances are it was something you ate. Certain foods can definitely make your farts smell worse, per the Cleveland Clinic. The most common culprits include beans, cruciferous vegetables, eggs, garlic, grains, nuts, meat, alcohol, dairy (if you have trouble with lactose), sugar alcohols, and spicy foods.
What to eat at night to avoid gas?
It’s more about what not to eat, TBH. Paying attention to your portion size and limiting your intake of fatty foods at night will support speedier digestion, which can add up to less gas.
Why am I so gassy lately as a female?
Hormone fluctuations are the most common reason why this happens. Changes in the hormones estrogen and progesterone in the days leading up to your period can cause an uptick in GI symptoms like bloating, gas, and even diarrhea, per a January 2014 study in BMC Women’s Health.
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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: Less food in your stomach means it’ll get digested faster, so you’ll be less gassy.
- Eat slowly: We tend to swallow more air when we eat fast, which can cause more gas and bloating.
- Get enough fiber, but spread it out: Fiber helps keep you regular so you don’t end up constipated. Just try to eat a little bit at each meal instead of going all-out at dinner. Having a ton of high-fiber foods at once is a recipe for gas.
- Drink enough water: Staying hydrated also helps stave off constipation.
- Avoid or limit foods that make you gassy: If you notice that beef and broccoli stir-fry or cheesy pasta dish always sets you off, consider steering clear or eating less (and replacing with more gut-friendly foods, of course).
When to see a doctor
Having some gas at night can be pretty normal, especially if you eat a big meal, hang out on the couch, and hop into bed afterwards. But if being super gassy at night is a regular thing for you, causes you pain, or comes with other GI symptoms (like changes in bowel habits), you should let your doctor know, Dr. Rao recommends. Together, you can take a broader look at your gas and health, and decide if it’s worth getting evaluated for underlying GI problems.
FAQ
How do I get rid of gas ASAP?
Taking a walk works pretty well to get rid of trapped gas, Dr. Rao says. One 2021 study in Gastroenterology and Hepatology from Bed to Bench found that walking for 10 to 15 minutes eased symptoms like gas, bloating, and discomfort about as well as gas-relieving meds.
What position helps you release gas?
The best position to release gas and stomach pain at night is laying on your left side with your knees tucked up towards your chest. “Laying on that side tends to put your organs in such a way that it takes a lot of strain off of the gut, which allows the gut muscles to relax,” and release trapped gas, Dr. Rao says.
Why is my gas so smelly?
Chances are it was something you ate. Certain foods can definitely make your farts smell worse, per the Cleveland Clinic. The most common culprits include beans, cruciferous vegetables, eggs, garlic, grains, nuts, meat, alcohol, dairy (if you have trouble with lactose), sugar alcohols, and spicy foods.
What to eat at night to avoid gas?
It’s more about what not to eat, TBH. Paying attention to your portion size and limiting your intake of fatty foods at night will support speedier digestion, which can add up to less gas.
Why am I so gassy lately as a female?
Hormone fluctuations are the most common reason why this happens. Changes in the hormones estrogen and progesterone in the days leading up to your period can cause an uptick in GI symptoms like bloating, gas, and even diarrhea, per a January 2014 study in BMC Women’s Health.
OK TMI: Why Am I Always Way Gassier at Night?
If your gut throws a nightly “farty party,” this one’s for you.
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: Less food in your stomach means it’ll get digested faster, so you’ll be less gassy.
- Eat slowly: We tend to swallow more air when we eat fast, which can cause more gas and bloating.
- Get enough fiber, but spread it out: Fiber helps keep you regular so you don’t end up constipated. Just try to eat a little bit at each meal instead of going all-out at dinner. Having a ton of high-fiber foods at once is a recipe for gas.
- Drink enough water: Staying hydrated also helps stave off constipation.
- Avoid or limit foods that make you gassy: If you notice that beef and broccoli stir-fry or cheesy pasta dish always sets you off, consider steering clear or eating less (and replacing with more gut-friendly foods, of course).
When to see a doctor
Having some gas at night can be pretty normal, especially if you eat a big meal, hang out on the couch, and hop into bed afterwards. But if being super gassy at night is a regular thing for you, causes you pain, or comes with other GI symptoms (like changes in bowel habits), you should let your doctor know, Dr. Rao recommends. Together, you can take a broader look at your gas and health, and decide if it’s worth getting evaluated for underlying GI problems.
FAQ
How do I get rid of gas ASAP?
Taking a walk works pretty well to get rid of trapped gas, Dr. Rao says. One 2021 study in Gastroenterology and Hepatology from Bed to Bench found that walking for 10 to 15 minutes eased symptoms like gas, bloating, and discomfort about as well as gas-relieving meds.
What position helps you release gas?
The best position to release gas and stomach pain at night is laying on your left side with your knees tucked up towards your chest. “Laying on that side tends to put your organs in such a way that it takes a lot of strain off of the gut, which allows the gut muscles to relax,” and release trapped gas, Dr. Rao says.
Why is my gas so smelly?
Chances are it was something you ate. Certain foods can definitely make your farts smell worse, per the Cleveland Clinic. The most common culprits include beans, cruciferous vegetables, eggs, garlic, grains, nuts, meat, alcohol, dairy (if you have trouble with lactose), sugar alcohols, and spicy foods.
What to eat at night to avoid gas?
It’s more about what not to eat, TBH. Paying attention to your portion size and limiting your intake of fatty foods at night will support speedier digestion, which can add up to less gas.
Why am I so gassy lately as a female?
Hormone fluctuations are the most common reason why this happens. Changes in the hormones estrogen and progesterone in the days leading up to your period can cause an uptick in GI symptoms like bloating, gas, and even diarrhea, per a January 2014 study in BMC Women’s Health.
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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: Less food in your stomach means it’ll get digested faster, so you’ll be less gassy.
- Eat slowly: We tend to swallow more air when we eat fast, which can cause more gas and bloating.
- Get enough fiber, but spread it out: Fiber helps keep you regular so you don’t end up constipated. Just try to eat a little bit at each meal instead of going all-out at dinner. Having a ton of high-fiber foods at once is a recipe for gas.
- Drink enough water: Staying hydrated also helps stave off constipation.
- Avoid or limit foods that make you gassy: If you notice that beef and broccoli stir-fry or cheesy pasta dish always sets you off, consider steering clear or eating less (and replacing with more gut-friendly foods, of course).
When to see a doctor
Having some gas at night can be pretty normal, especially if you eat a big meal, hang out on the couch, and hop into bed afterwards. But if being super gassy at night is a regular thing for you, causes you pain, or comes with other GI symptoms (like changes in bowel habits), you should let your doctor know, Dr. Rao recommends. Together, you can take a broader look at your gas and health, and decide if it’s worth getting evaluated for underlying GI problems.
FAQ
How do I get rid of gas ASAP?
Taking a walk works pretty well to get rid of trapped gas, Dr. Rao says. One 2021 study in Gastroenterology and Hepatology from Bed to Bench found that walking for 10 to 15 minutes eased symptoms like gas, bloating, and discomfort about as well as gas-relieving meds.
What position helps you release gas?
The best position to release gas and stomach pain at night is laying on your left side with your knees tucked up towards your chest. “Laying on that side tends to put your organs in such a way that it takes a lot of strain off of the gut, which allows the gut muscles to relax,” and release trapped gas, Dr. Rao says.
Why is my gas so smelly?
Chances are it was something you ate. Certain foods can definitely make your farts smell worse, per the Cleveland Clinic. The most common culprits include beans, cruciferous vegetables, eggs, garlic, grains, nuts, meat, alcohol, dairy (if you have trouble with lactose), sugar alcohols, and spicy foods.
What to eat at night to avoid gas?
It’s more about what not to eat, TBH. Paying attention to your portion size and limiting your intake of fatty foods at night will support speedier digestion, which can add up to less gas.
Why am I so gassy lately as a female?
Hormone fluctuations are the most common reason why this happens. Changes in the hormones estrogen and progesterone in the days leading up to your period can cause an uptick in GI symptoms like bloating, gas, and even diarrhea, per a January 2014 study in BMC Women’s Health.
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Few things say warm weather like raffia bags—and according to New York-based style expert Noelle Gaetano, “they are the perfect summer accessory.” The woven bag and many of its iterations are evocative of the laissez-faire attitude that many of us aspire towards in the summertime, when the temperature is high and humidity hangs heavy in the air. No longer reserved for the beach, the best raffia bags—once only synonymous with a basket shape—come in various sizes and forms, with hardware, buckles, or leather straps, lending it versatility and everyday purpose. With the right one, it can take you from the boardwalk to workday to weekend barbecues, picnics, and beyond without a hitch.
“There are many different types,” says Angela Denae, New York-based personal stylist and owner of Angela Denae Style Studio, adding: “I think everyone should have at least one.” So with that in mind, and with advice of Denae and Gaetano, we rounded up 12 raffia bags for summer. On the list, find everything from oversized to mini bags in timeless and of-the-moment silhouettes for every budget, all ready and raring to carry you through your warm-weather escapades. Trust, they’ll make summertime styling (and living) as easy as it should be. Scroll ahead to find 12 of the best raffia bags.
Our picks for raffia bags, at a glance
- The budget pick under $55: The Drop Xiomara Mini Tote, $55
- A day-to-night clutch: 8 Other Reasons Raffia Bag, $90
- An easy-to-carry crossbody bag: Quince Italian Leather and Raffia Crossbody, $100
- A work-friendly satchel: American Leather Co. Lenox Triple Entry Raffia Satchel, $100
- An understated carry-all bag: Jenni Kayne Crossbody Bag, $116
- An oversized sling bag: COS Raffia Sling Bag, $135
- A summer-friendly riff on the popular moon bag:Staud Moon Raffia Tote Bag, $295
- A bucket bag with nostalgic appeal: Cult Gaia Enya Leather-Trimmed Raffia Bucket Bag, $214
- A modern take on the classic basket bag: Sézane Justine Basket, $285
- A fun multicolored option: AAKS Tia Grande Raffia Bag, $276
- A punchy striped number: A.L.C. Simone Bag, $295
- A sophisticated structured bag: Loeffler Randall Desi Crossbody Bag, $325
Shop the best raffia bags
The Drop’s Xiomara Mini Tote exudes quiet luxury, but it’s only a fraction of the cost of pricier options. It features faux-leather top handles and removable shoulder straps, and it has a structured silhouette that will offer instant polish to your outfits—be it casual or dressy. You also have options in terms of color: Apart from the option featured above, you can select from black, pink, or blue, each of which feature various-colored leather trimmings. And, at under $55, it’s a sure steal.
Size: 10” x 10” x 1”
Colors: 4
Whether for a wedding or beach vacation, this 8 Other Reasons clutch is made from raffia to boast an artisanal feel, while the acrylic tortoiseshell accent adds a touch of visual interest. Far from a one-trick wonder, it transforms into a shoulder or crossbody bag with a removable strap—and the magnetic snap closure will keep your stuff secure. The best part about this day-to-night clutch is that it can make the most straightforward of outfits, like a jeans and a white T-shirt or a little black dress look pulled together in a hot minute.
Size: 14.25” x 6.25” x 2”
Colors: 1
Quince’s Italian Leather and Raffia Crossbody bag is ideal for the busy lifestyle, or whenever you want a bag that will transport you from one situation to the next without weighing you down. This pick is an easy, breezy, hands-free way to carry your belongings, and better yet, the strap is removable, so it can double as a clutch. What’s more, its simple silhouette is ideal for endless styling possibilities, and it will look right at home in an urban setting as on a tropical vacation. Select from two colors: light and dark brown.
Size: 6” x 8” x 3”
Colors: 2
<!– –>
Originally $120, now $100
The American Leather Co. Lenox Raffia Satchel means business. The bag is sizable enough for your 9-to-5 staples, such as your phone, daily planner, wallet, and keys, and its leather straps will allow you to comfortably wear it over your shoulder on your daily commute. It’s as stylish as it is functional, like most work-friendly bags ought to be, and the raffia-like material (which is made from a polypropylene-nylon blend) brings some breeziness to its otherwise structured silhouette. Plus, it comes with seven different colored trimmed options, including classic neutrals and bright hues, like pink and blue.
Size: 12” x 5” x 10”
Colors: 7
Originally $145, now $116
For those whose style skews coastal grandma, there is the Jenni Kayne Crossbody Bag. This slouchy woven sling bag is understated, and it is devoid of bells and whistles that make it perfect for minimalist dressers. It’s made out of raffia, and it features a top zipper to keep your belongings where you want it—within reach but out of sight when you’re soaking up the sun at the beach or strolling through the farmer’s market. You might wear it solely for the weekend, but the timeless style promises to transcend seasons.
Size: Not specified
Colors: 1
If you’re of the opinion that bigger is better, the COS Raffia Sling Bag is sure to please. It’s generously sized for all your daily essentials and more. It features a long shoulder strap that you can wear over your shoulder or over your arm for versatility, and the zippered closure and interior zipper compartment adds to its functionality. If you like the silhouette, but aren’t keen on the size, COS also offers a small-size version in beige, which, as a bonus, clocks in at just under $100.
Size: Not specified
Colors: 1
<!– –>
The Staud Moon Bag has become a perennial favorite among the style crowd, and this version is a summer-ready riff on the style. The pick seen above is made from raffia, and it features the ubiquitous moon or half-crescent silhouette folks have come to know and love: A curvaceous shape that’s neither too small nor big to be cumbersome, but just right. It’s finished with leather top handles, and it plays equally well with workwear as with weekend attire, like light-as-air summer dresses and a plain tee and shorts.
Size: 11.75” x 6.25” x 2.75”
Colors: 1
Originally $428, now $214
Cult Gaia also comes recommended by Denae, and the Enya Bucket Bag is a quality option with nostalgic appeal. Its bucket shape is reminiscent of Jane Birkin’s signature basket bag, only this pick is fitted with leather top handles to lend it some structure. The bag is sized just so with space for the items most of us don’t leave home without, like a phone, wallet, and keys, and some room to spare for other essentials (like sunscreen and lip balm). Pair it with maxi dresses, a button-down, or worn-in denim to conjure the French je ne sais quoi.
Size: 10.2” x 10.2” x 5.7”
Colors: 1
It’s only apropos that French brand Sézane offers its own modern-day iteration of the Jane Birkin-esque basket bag. The Justine Bag features an oversized silhouette with a fan-like shape—and it has the stamp of approval from Gaetano. It has leather top handles and a shoulder strap to offer multiple carrying options, and the matching leather drawstring allows for easy open and close. Plus, the beige-colored version above isn’t your option: Select from seven styles with different colored straps or shades, including one with embroidered flowers.
Size: 9.8” x 20.1” x 7.1”
Colors: 7
<!– –>
Raffia isn’t limited to shades of beige—and the AAKS Tia Grande Bag is proof of that. The multicolored geometric bag emphasizes the texture of the raffia material and it makes for a fun statement that is sure to result in compliments. It offers plenty of space for your items, and the drawstring closure offers extra security when you want it. The bag is finished with top handles that are perfect for swinging around or slinging over your shoulder, and it is reinforced with leather trims to add its durability and overall appeal.
Size: Not specified
Colors: 1
Denae recommends A.L.C. for people looking for quality bags without designer price tags, and the Simone Bag is one such option that has earned its stripes. It is fit for the beach or pool as it is for the streets—and there’s no denying the appeal of its pattern, which calls to mind all things maritime. It keeps things breezy and easy with its slouchy silhouette and an open-top design for easy access to your belongings. One tradeoff: the bag is unlined, but using a separate pouch for storing your smaller-sized items can work as a quick fix.
Size: 7.75” x 11” x 2.75”
Colors: 1
The Loeffler Crossbody Desi Bag offers a combination of structure and ease. Its red-leather trimmed boxy silhouette is offset by the raffia material, and delightful details, such as the gold-toned hardware, lend to its air of sophistication. It’s as functional as it is stylish, too: It features a long shoulder strap, and to keep all your belongings neatly stowed away, multiple compartments—including a zippered interior pocket and a slip pocket for items you want to keep within easy reach.
Size: 7.25” x 5.5” x 2.25”
Colors: 1
What to consider when shopping for the best raffia bag
“The most important thing to look for when shopping for a raffia bag is quality,” says Gaetano. Denae echoes the sentiment, adding that you’ll typically want to spring for raffia bags that are made without synthetic materials (such a plastic), as it often translates to lower-quality pieces—keeping in mind that the latter is often more inexpensive. Most of the options listed below are made from 100 percent raffia, but for the budget-minded, I’ve included one option on the list made from synthetic material that mimics raffia’s overall appearance, and to great success.
Some bags on the list also feature leather strap or top handles, which not only add to the style of a bag, but also to its durability. If you plan on using it often or stuffing it to the brim, you may want to consider such options. “Finding ones with leather straps will last longer because it won’t stretch as much when you’re wearing the bag,” says Denae.
As you shop, you’ll want to think about your lifestyle and the bag’s overall purpose too, says Denae, as there are many different options—and your ideal bag is a matter of both preference and practicality. For instance, if you want a bag that offers an easy, hands-free way to hold your essentials, a crossbody bag might be well suited for you. On the flip side, people who want the option to pack lots of stuff into their bags may want to opt for a larger-sized bag like a tote bag or a satchel. For special occasions, you might otherwise prefer a clutch with just enough room for your party staples. Since style is often synonymous with size, I’ve included the dimensions of each bag below to help you further narrow down your choices.
Finally, make sure your bag comes with features that are important to you, such as removable straps, zippered or drawstring closures, and interior compartments that will make it as functional as it is stylish.
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Few things say warm weather like raffia bags—and according to New York-based style expert Noelle Gaetano, “they are the perfect summer accessory.” The woven bag and many of its iterations are evocative of the laissez-faire attitude that many of us aspire towards in the summertime, when the temperature is high and humidity hangs heavy in the air. No longer reserved for the beach, the best raffia bags—once only synonymous with a basket shape—come in various sizes and forms, with hardware, buckles, or leather straps, lending it versatility and everyday purpose. With the right one, it can take you from the boardwalk to workday to weekend barbecues, picnics, and beyond without a hitch.
“There are many different types,” says Angela Denae, New York-based personal stylist and owner of Angela Denae Style Studio, adding: “I think everyone should have at least one.” So with that in mind, and with advice of Denae and Gaetano, we rounded up 12 raffia bags for summer. On the list, find everything from oversized to mini bags in timeless and of-the-moment silhouettes for every budget, all ready and raring to carry you through your warm-weather escapades. Trust, they’ll make summertime styling (and living) as easy as it should be. Scroll ahead to find 12 of the best raffia bags.
Our picks for raffia bags, at a glance
- The budget pick under $55: The Drop Xiomara Mini Tote, $55
- A day-to-night clutch: 8 Other Reasons Raffia Bag, $90
- An easy-to-carry crossbody bag: Quince Italian Leather and Raffia Crossbody, $100
- A work-friendly satchel: American Leather Co. Lenox Triple Entry Raffia Satchel, $100
- An understated carry-all bag: Jenni Kayne Crossbody Bag, $116
- An oversized sling bag: COS Raffia Sling Bag, $135
- A summer-friendly riff on the popular moon bag:Staud Moon Raffia Tote Bag, $295
- A bucket bag with nostalgic appeal: Cult Gaia Enya Leather-Trimmed Raffia Bucket Bag, $214
- A modern take on the classic basket bag: Sézane Justine Basket, $285
- A fun multicolored option: AAKS Tia Grande Raffia Bag, $276
- A punchy striped number: A.L.C. Simone Bag, $295
- A sophisticated structured bag: Loeffler Randall Desi Crossbody Bag, $325
Shop the best raffia bags
The Drop’s Xiomara Mini Tote exudes quiet luxury, but it’s only a fraction of the cost of pricier options. It features faux-leather top handles and removable shoulder straps, and it has a structured silhouette that will offer instant polish to your outfits—be it casual or dressy. You also have options in terms of color: Apart from the option featured above, you can select from black, pink, or blue, each of which feature various-colored leather trimmings. And, at under $55, it’s a sure steal.
Size: 10” x 10” x 1”
Colors: 4
Whether for a wedding or beach vacation, this 8 Other Reasons clutch is made from raffia to boast an artisanal feel, while the acrylic tortoiseshell accent adds a touch of visual interest. Far from a one-trick wonder, it transforms into a shoulder or crossbody bag with a removable strap—and the magnetic snap closure will keep your stuff secure. The best part about this day-to-night clutch is that it can make the most straightforward of outfits, like a jeans and a white T-shirt or a little black dress look pulled together in a hot minute.
Size: 14.25” x 6.25” x 2”
Colors: 1
Quince’s Italian Leather and Raffia Crossbody bag is ideal for the busy lifestyle, or whenever you want a bag that will transport you from one situation to the next without weighing you down. This pick is an easy, breezy, hands-free way to carry your belongings, and better yet, the strap is removable, so it can double as a clutch. What’s more, its simple silhouette is ideal for endless styling possibilities, and it will look right at home in an urban setting as on a tropical vacation. Select from two colors: light and dark brown.
Size: 6” x 8” x 3”
Colors: 2
<!– –>
Originally $120, now $100
The American Leather Co. Lenox Raffia Satchel means business. The bag is sizable enough for your 9-to-5 staples, such as your phone, daily planner, wallet, and keys, and its leather straps will allow you to comfortably wear it over your shoulder on your daily commute. It’s as stylish as it is functional, like most work-friendly bags ought to be, and the raffia-like material (which is made from a polypropylene-nylon blend) brings some breeziness to its otherwise structured silhouette. Plus, it comes with seven different colored trimmed options, including classic neutrals and bright hues, like pink and blue.
Size: 12” x 5” x 10”
Colors: 7
Originally $145, now $116
For those whose style skews coastal grandma, there is the Jenni Kayne Crossbody Bag. This slouchy woven sling bag is understated, and it is devoid of bells and whistles that make it perfect for minimalist dressers. It’s made out of raffia, and it features a top zipper to keep your belongings where you want it—within reach but out of sight when you’re soaking up the sun at the beach or strolling through the farmer’s market. You might wear it solely for the weekend, but the timeless style promises to transcend seasons.
Size: Not specified
Colors: 1
If you’re of the opinion that bigger is better, the COS Raffia Sling Bag is sure to please. It’s generously sized for all your daily essentials and more. It features a long shoulder strap that you can wear over your shoulder or over your arm for versatility, and the zippered closure and interior zipper compartment adds to its functionality. If you like the silhouette, but aren’t keen on the size, COS also offers a small-size version in beige, which, as a bonus, clocks in at just under $100.
Size: Not specified
Colors: 1
<!– –>
The Staud Moon Bag has become a perennial favorite among the style crowd, and this version is a summer-ready riff on the style. The pick seen above is made from raffia, and it features the ubiquitous moon or half-crescent silhouette folks have come to know and love: A curvaceous shape that’s neither too small nor big to be cumbersome, but just right. It’s finished with leather top handles, and it plays equally well with workwear as with weekend attire, like light-as-air summer dresses and a plain tee and shorts.
Size: 11.75” x 6.25” x 2.75”
Colors: 1
Originally $428, now $214
Cult Gaia also comes recommended by Denae, and the Enya Bucket Bag is a quality option with nostalgic appeal. Its bucket shape is reminiscent of Jane Birkin’s signature basket bag, only this pick is fitted with leather top handles to lend it some structure. The bag is sized just so with space for the items most of us don’t leave home without, like a phone, wallet, and keys, and some room to spare for other essentials (like sunscreen and lip balm). Pair it with maxi dresses, a button-down, or worn-in denim to conjure the French je ne sais quoi.
Size: 10.2” x 10.2” x 5.7”
Colors: 1
It’s only apropos that French brand Sézane offers its own modern-day iteration of the Jane Birkin-esque basket bag. The Justine Bag features an oversized silhouette with a fan-like shape—and it has the stamp of approval from Gaetano. It has leather top handles and a shoulder strap to offer multiple carrying options, and the matching leather drawstring allows for easy open and close. Plus, the beige-colored version above isn’t your option: Select from seven styles with different colored straps or shades, including one with embroidered flowers.
Size: 9.8” x 20.1” x 7.1”
Colors: 7
<!– –>
Raffia isn’t limited to shades of beige—and the AAKS Tia Grande Bag is proof of that. The multicolored geometric bag emphasizes the texture of the raffia material and it makes for a fun statement that is sure to result in compliments. It offers plenty of space for your items, and the drawstring closure offers extra security when you want it. The bag is finished with top handles that are perfect for swinging around or slinging over your shoulder, and it is reinforced with leather trims to add its durability and overall appeal.
Size: Not specified
Colors: 1
Denae recommends A.L.C. for people looking for quality bags without designer price tags, and the Simone Bag is one such option that has earned its stripes. It is fit for the beach or pool as it is for the streets—and there’s no denying the appeal of its pattern, which calls to mind all things maritime. It keeps things breezy and easy with its slouchy silhouette and an open-top design for easy access to your belongings. One tradeoff: the bag is unlined, but using a separate pouch for storing your smaller-sized items can work as a quick fix.
Size: 7.75” x 11” x 2.75”
Colors: 1
The Loeffler Crossbody Desi Bag offers a combination of structure and ease. Its red-leather trimmed boxy silhouette is offset by the raffia material, and delightful details, such as the gold-toned hardware, lend to its air of sophistication. It’s as functional as it is stylish, too: It features a long shoulder strap, and to keep all your belongings neatly stowed away, multiple compartments—including a zippered interior pocket and a slip pocket for items you want to keep within easy reach.
Size: 7.25” x 5.5” x 2.25”
Colors: 1
What to consider when shopping for the best raffia bag
“The most important thing to look for when shopping for a raffia bag is quality,” says Gaetano. Denae echoes the sentiment, adding that you’ll typically want to spring for raffia bags that are made without synthetic materials (such a plastic), as it often translates to lower-quality pieces—keeping in mind that the latter is often more inexpensive. Most of the options listed below are made from 100 percent raffia, but for the budget-minded, I’ve included one option on the list made from synthetic material that mimics raffia’s overall appearance, and to great success.
Some bags on the list also feature leather strap or top handles, which not only add to the style of a bag, but also to its durability. If you plan on using it often or stuffing it to the brim, you may want to consider such options. “Finding ones with leather straps will last longer because it won’t stretch as much when you’re wearing the bag,” says Denae.
As you shop, you’ll want to think about your lifestyle and the bag’s overall purpose too, says Denae, as there are many different options—and your ideal bag is a matter of both preference and practicality. For instance, if you want a bag that offers an easy, hands-free way to hold your essentials, a crossbody bag might be well suited for you. On the flip side, people who want the option to pack lots of stuff into their bags may want to opt for a larger-sized bag like a tote bag or a satchel. For special occasions, you might otherwise prefer a clutch with just enough room for your party staples. Since style is often synonymous with size, I’ve included the dimensions of each bag below to help you further narrow down your choices.
Finally, make sure your bag comes with features that are important to you, such as removable straps, zippered or drawstring closures, and interior compartments that will make it as functional as it is stylish.