Do you fart in your sleep? Here's how to stop it

Everyone farts. It’s a natural part of being human. But if you're frequently passing gas in your sleep, it can be uncomfortable, embarrassing (especially if you share a bed), and sometimes a sign of something deeper.

Nighttime farting, also known as nocturnal flatulence, is more common than you think. While you're asleep, your body relaxes, and that includes your anal sphincter. If there's gas trapped in your digestive system, it's likely to escape without warning.

Thankfully, you’re not doomed to become a midnight gas machine forever. There are simple, effective ways to reduce or even stop it altogether.

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Why do you fart in your sleep?

Before you start looking for how to stop it, it helps to understand why it's happening in the first place. Farting in your sleep is actually more common than you think, and it’s usually a sign of something happening in your digestive system. Here are some of the most common reasons:

1. Swallowing air during the day

You may not realise it, but habits like chewing gum, sipping fizzy drinks, or even talking while eating can make you swallow extra air. This air eventually travels through your digestive tract and gets released, often while you're asleep and relaxed.

2. Eating gas-producing foods

Some foods are famous for causing gas. Beans, onions, cabbage, eggs, and dairy top the list. These foods create more fermentation in the gut, leading to bloating and gas that may escape when your body is at rest.

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3. Food intolerances

If your body doesn’t digest lactose (found in milk) or gluten (found in wheat) properly, it can lead to excessive gas. These intolerances cause the food to ferment in your gut, producing more gas than normal.

4. Constipation

When you’re constipated, stool stays longer in your colon and blocks gas from moving through easily. This trapped gas builds up and may start releasing during the night.

5. Gut imbalances

If your gut has more bad bacteria than good, it can mess with digestion and cause unusual gas patterns. Conditions like small intestinal bacterial overgrowth (SIBO) may cause excessive nighttime farting.

6. Eating too close to bedtime

Late-night meals don't give your body enough time to digest properly before you lie down. This slows digestion and increases the chance of trapped gas being released while you’re asleep.

Now, how do you fix it?

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1. Watch what you eat (especially at night)

The most common reason people fart in their sleep is diet. Some foods are gas bombs, especially when eaten late in the day. Here are foods to avoid or reduce before bed:

• Beans and lentils

• Onions and garlic

• Cabbage, broccoli, cauliflower

• Eggs

• Fizzy drinks

• Dairy (if you're lactose intolerant)

• Fatty or fried foods

Instead, eat lighter meals in the evening and stop eating at least 2–3 hours before bed to allow digestion to kick in properly.

2. Cut down on air swallowing

Yes, swallowing air is a real thing. And it’s one of the sneakiest ways gas builds up in your gut. To avoid it:

• Don’t talk while eating

• Avoid chewing gum or sucking on hard candy

• Skip the straws (they cause more air intake)

• Slow down when eating

Also, if you're a mouth breather, especially while sleeping, consider using nasal strips or seeing a doctor to help improve your breathing.

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3. Rule out food intolerances

If you’re consistently gassy, not just at night, you might have a food intolerance. The two main culprits? Lactose (in milk, yoghurt, cheese) and gluten (found in bread, pasta, wheat).

Try keeping a food diary and note what you ate on days you felt especially gassy. You could also do an elimination diet, cut out one potential trigger for two weeks and see if your symptoms improve.

4. Improve your gut health

An unhealthy gut can overproduce gas. Consider adding these to your routine:

• Probiotics (found in yoghurt, kefir, or supplements)

• Fibre-rich foods (like oats, bananas, and veggies)

• Drinking more water

• Reducing sugary and processed foods

Balancing your gut bacteria can dramatically reduce gas, both day and night.

5. Move more, sit less

If you live a sedentary lifestyle, it might be contributing to your nighttime gas.

Physical activity helps your digestive system work more efficiently. Just 20–30 minutes of walking daily can make a big difference.

Also, don’t lie down immediately after eating. Let gravity help your food digest first.

6. Sleep positions matter

Your sleep posture can affect how much gas escapes. Try sleeping on your left side. This position supports better digestion and helps gas pass through more smoothly during the day, not when you're knocked out at night.

Avoid sleeping on your stomach; it puts pressure on your belly and can push gas out more easily.

7. Talk to a doctor if it’s too frequent

If you’ve tried all these tips and still fart excessively in your sleep, or if the gas comes with bloating, pain, or strange-smelling stool, it could be a sign of an underlying issue like:

• Irritable Bowel Syndrome (IBS)

• Small Intestinal Bacterial Overgrowth (SIBO)

• Gastrointestinal infections

• Celiac disease

In that case, a quick visit to a doctor or dietitian can help you get to the root cause and feel better.

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