This story has been updated since it was originally published on 04/27/2022
Nothing ruins your day like stubborn bloating. While there are many foods that can be cut out of your diet in order to prevent this issue, there are also several fiber-packed ingredients that may help put a stop to bloating—and a lot of them will fit perfectly into your morning breakfast!
To learn more, we spoke to registered dietitians Trista Best and Dana Ellis Hunnes, PhD, MPD, RD, and author of Recipe For Survival. Hunnes says the key to preventing uncomfortable bloating is to keep your fiber intake high and your sodium intake low. “Salt and low-fiber diets are extremely bloating. It’s best to stick with low-salt foods and a healthy whole-food, plant-based diet to keep your GI tract moving and prevent bloat as much as possible,” she says.
That being said, here are four of the best foods to incorporate into your breakfast each morning if you want to avoid bloating throughout the day.
Veggie omelette
Best's top recommendation for an anti-inflammatory, bloat-free breakfast is a nutritious, vegetable-loaded omelette. She notes that this meal is "loaded with healthy fats and antioxidant rich produce that will directly fight inflammation and prevent future inflammation from setting in."
This breakfast is perfect for eliminating bloating, aiding digestion, and packing in protein and fiber so that you can stay fuller longer. “The protein from the eggs and fiber from the vegetables will help keep you feeling full for longer periods of time which will offset your hunger," Best explains. That means it will not only help put an end to digestive issues and inflammation, but can also help you lose weight by preventing over-eating later in the day. It's a win-win!
Oatmeal
When it comes to a fibrous, filling, and delicious breakfast staple that can help fight bloating, Hunnes says there's nothing like good old-fashioned oatmeal.
However, she notes that oatmeal is the best for bloating when you don't add any salt. "Salt increases the likelihood of bloat whereas the soluble fiber and anti-inflammatory properties of oats can reduce bloat," she explains.
Plus, one of the biggest perks of eating oatmeal is that it's super versatile, so you can pack it with all of your favorite toppings and flavors—and have peace of mind knowing you won't be bloated all day.
Berries/pineapple
If you're going to make yourself a nice bowl of bloat-blasting oatmeal in the morning, you may as well add some tasty fruit to the mix. Hunnes says berries and pineapple are two more fantastic ingredients that can help prevent bloating.
"Pineapple is a known light-diuretic fruit and berries are incredible anti-inflammatory," she explains. "These combinations can help with bloat due to their anti-inflammatory, fiber, and antioxidant properties."
Another bloat-resistant bonus is the fact that these fruits don't contain any salt. Perfect!
Coffee/tea or other warm beverages
If you like a warm cup of coffee or tea in the morning, Hunnes has great news: these hot beverages are a great addition to a bloat-preventative breakfast.
"These help because they get your intestinal tract moving in the morning which can be a significant cause of bloat," she says. "Getting the bowels moving is a great way to feel less bloated and stay hydrated." Nice!
Just remember to opt for black coffee if you can bear it; keep in mind that adding sweeteners, milks, and creamers may worsen your bloating.
If you want to incorporate all of the components Hunnes suggests into one meal, she has a perfect recipe. "I love making oats on the stove. They get really chewy, thick, and mushy. Then add in the pineapple chunks (from fresh pineapple) and frozen blueberries or berry mix. I also add in walnuts for the healthy omega-3s. Cinnamon is a nice addition as well to give it warmth," she says. Finally, Hunnes recommends adding a side of coffee or tea. After eating this breakfast, you'll be set for a bloat-free day!
