Doctor Doan Bich Hang, a master's degree holder from Tam Anh Cau Giay General Clinic, states that the digestive system slows down in the evening. Inappropriate eating and lifestyle habits can overload the stomach and intestines. This leads to bloating, indigestion, heartburn, epigastric pain, digestive disorders, reflux, or gastritis.

Here are some evening habits detrimental to gut health that people should avoid.

Eating dinner too late, especially close to bedtime, keeps the stomach working when the body should be resting. This prolonged digestion means food remains in the stomach longer, increasing pressure and making acid reflux into the esophagus more likely.

Overeating at night, often due to undereating or skipping meals earlier in the day, forces the stomach to process a large food volume quickly. This can lead to bloating, gas, and slow digestion. Consistently overeating in the evening can disrupt stomach motility and impact overall digestive function over time.

Eating quickly, failing to chew food thoroughly, or multitasking during meals (like working or using a phone) hinders proper digestion. When food isn't adequately broken down, the stomach must work harder, leading to bloating, indigestion, and a higher risk of acid reflux.

Consuming greasy and spicy foods in the evening slows stomach emptying and stimulates excessive acid production. When combined with late-night eating, these foods further increase the risk of gastroesophageal reflux, particularly for individuals with a history of such symptoms.

Greasy and spicy foods can slow digestion, leading to bloating and indigestion. *Photo: Thanh Ba*

Lying down immediately after dinner to rest, use a phone, or watch television increases the likelihood of gastroesophageal reflux. This position diminishes the effect of gravity, allowing stomach acid to easily flow back into the esophagus, causing heartburn and sour regurgitation.

Consuming excessive soft drinks or coffee in the evening increases gas in the stomach, causing bloating and stimulating acid secretion. Caffeine in coffee can also relax the lower esophageal sphincter, making reflux more likely.

Doctor Hang advises that if symptoms like bloating, burping, sour regurgitation, or epigastric pain frequently occur after dinner, individuals should consult a gastroenterologist. A doctor might recommend a gastroscopy or other diagnostic tests to identify the cause and severity of any damage.

Everyone should adjust their evening eating habits: prioritize eating on time, consume appropriate portions, chew thoroughly, and avoid lying down immediately after meals. Additionally, limiting greasy, spicy foods and stimulating beverages in the evening contributes to a healthy digestive system.

Thanh Ba