Inflammation is one of the most common digestive issues to struggle with, and you’re not alone if you suffer from bloating or indigestion regularly. While there are a number of potential causes for this inconvenient and uncomfortable struggle, tailoring your diet to target your gut can be useful in ultimately reducing bloating and creating a healthy balance that allows your body to thrive. Particularly if you’re working to lose weight it can be disheartening to have to fight against natural inflammation as well, so we rounded up the three best (vegetarian!) ingredients to include in your breakfast to help fight off bloating while allowing you to reach your weight loss goals and feel great in your skin.
Oats
As a healthy replacement to your highly processed breakfast cereals, oatmeal is one of the best ingredients to start your day with when looking to banish inflammation and lose weight. High in fiber which will work to keep you full long after eating, oats are great for generally increasing satiety and reducing overeating throughout the day. “Oats are high in beta-glucans, a type of fiber with antioxidant properties that can help fight against inflammation. Beta glucans also help nourish the gut microbiome,” explains Cassie Madsen, MS, RD of guthealthandnutrition.com. In short, oatmeal is ideal for increasing healthy gut bacteria which can have a number of benefits over time, including beating bloat.
Berries
Making rolled oats from scratch may seem like a plain and flavorless breakfast, but sweetening your bowl of oatmeal with a handful of berries can help to propel you towards your weight loss goals and eliminate any residual inflammation. “Berries contain polyphenols. Polyphenols are not well absorbed by humans, but make their way through the digestive tract where they are changed by enzymes and gut bacteria to forms that we can use,” notes Madsen. “When polyphenols are metabolized in our gut they provide strong antioxidant properties that protect against inflammation.” Serving berries over yogurt is another great, weight loss friendly breakfast that will promote a healthy gut and ease discomfort as well.
Seeds
Another delicious and filling topping for oatmeal, parfait, or even avocado toast, seeds such as flax, chia, hemp, and pumpkin can all help fight off inflammation and support your weight loss goals while offering a serving of plant based protein and healthy fats. “Seeds contain antioxidants and healthy fats, both of which can help reduce inflammation,” explains Madsen. “In addition they are high in fiber, which can have benefits on bowel function, heart health, and blood sugar regulation.” Not sure exactly which variation to choose for the most digestive benefit? Madsen recommends flax or chia–but remember to ground your flax seeds before consuming to aid in digestion and make things a little easier on your body.
