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Bloating is an incredibly frustrating side effect of digestive dysfunction. From constant feelings of uncomfortable fullness to an enlarged stomach, sometimes it feels as though no matter what you eat, you will always have a reaction. For some, bloating starts as soon as you wake up or eat your first meal. The key is to start your day off strong with foods that are gentle on the gut and rich in nutrients. Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, shared with us some of her favorite breakfasts for starting your day off strong and fighting dreaded bloating.
Greek Yogurt with Blueberries
“The yogurt contains friendly bacteria which is good for gut health, including reducing bloating,” Young says, “The berries are high in antioxidant vitamins A and C and fiber, which is also great.” However, you should always check the ingredients carefully before purchasing yogurt at the store. Yogurt can have high amounts of added sugar which may hurt gut health if it is difficult to digest. This can cause digestive distress and bloating, so it’s best to go with plain greek yogurt and top with berries for taste.
Overnight Oats with Blackberries
“Oats contain beta glucans, soluble fiber which is good for the gut and can also help lower cholesterol. The berries are high in fiber and antioxidants.” Young recommends adding flavored almond milk to the oats and sticking them in a container in the fridge overnight so you can have a grab and go breakfast in the morning. If you don’t like blackberries, try these overnight oat recipes to have some variety.
Avocado Toast
Young recommends avocado on sprouted grain bread with egg, cucumbers, and tomato. “Cucumbers are 95% water, making them great for relieving that bloated feeling, while sprouted grains are easy to digest and full of fiber,” Young says, “Avocados are high in fiber which prevents constipation, folate, vitamin C, and most notably potassium.” Potassium is a mineral which regulates fluid balance, so it’s helpful for reducing water retention and bloating.
Banana with Peanut Butter
“Similarly to avocado, bananas are high in fiber and potassium which supports a healthy fluid balance and may prevent bloating for this reason,” Young says, “I recommend enjoying it with a glass of green tea which can keep you hydrated and prevent fluid retention.” This is a great light option if you don’t like eating big breakfasts in the morning.
Starting your day off right is crucial for feeling your best throughout the day. Mornings are hectic, but there are options that are meal prep friendly and good for your gut. Focusing on eating high fiber foods, staying hydrated, and avoiding too much processed sugar are all ways you can reduce bloating. However, if you do experience bloating regularly, it is possible that you may have a food intolerance or sensitivity. If you have digestive issues regularly, consult your doctor before making any major dietary changes.
