The choices we make in the morning can set the tone for the rest of our day—and that doesn’t only include the food you eat for breakfast. Our beverage selections also play a significant role in our health. While some morning drinks can provide a much-needed energy boost, others may unknowingly contribute to issues like inflammation, poor digestion, and bloating.
To shed some light on a few popular morning drinks that are likely to result in bloating and offer advice on two to try instead, we spoke to Tania Long, nutritionist for Meal Fan; Beth Hawkes, MSN, RN-BC of Nurse Code; Kelsey Butler, MS, RDN; Joanna Wen, founder of Spices & Greens; and Krutika Nanavati, a registered dietitian and nutritionist. They told us to skip fruit juice and energy drinks and replace them with lemon water and green tea. Find all of their expert insight.
1. High Sugar Fruit Juices
Although they may be refreshing and tasty, high-sugar fruit juices can contribute to bloating for some individuals. These juices often contain elevated levels of fructose, a natural sugar found in fruits.
"While it may seem like you're making a good choice by selecting fruit juice, the sugar level in fruit juice might be much higher than [another drink]," Long warns. Hawkes agrees, "Fruit juices are often packed with sugar. For example, there are about 31 grams of sugar in a 12-ounce serving of orange juice, which is more than the 22 grams found in the same amount of cola. If you have a bacterial imbalance in your stomach, the added sugar can induce severe bloating because yeast and bacteria thrive on it," she explains.
Try lemon water instead
Want something with a bit of a fruity flavor that won't spike your blood sugar? Try lemon water, which can actually help relieve bloating. This simple beverage can promote healthy digestion and weight loss, thanks to the gut-healthy properties of lemon. Both the vitamin C content and acidity of this fruit help to stimulate digestion and reduce bloating.
On top of this, Wen points out that lemon water can help you reach your weight loss goals by reducing cravings. She says this is thanks to the pectin fiber. Of course, water in general is always one of the best things you can drink for your overall health—and adding lemon to the mix is an excellent choice.
2. Energy Drinks
Your morning pick-me-up could have some unfortunate effects on your digestive system. Energy drinks, known for their stimulating effects and caffeine content, may contribute to bloating in some individuals. These beverages often contain high levels of sugar, artificial sweeteners, and carbonation, which can lead to increased gas production and bloating. Furthermore, the caffeine in energy drinks may have a diuretic effect, potentially causing dehydration and affecting the balance of fluids in the body. Dehydration can lead to a sensation of bloating and discomfort.
"Carbonated energy drinks can negatively affect gut health because they can cause gastric distress, interfere with nutrient absorption, and [even] contribute to diarrhea," Butler warns.
Try green tea instead
For a caffeine kick that won't put your gut in turmoil, turn to green tea, which is packed with health benefits, including its potential to assist in reducing bloating and supporting efforts to trim belly fat. Loaded with antioxidants, particularly catechins like epigallocatechin gallate (EGCG), green tea has been associated with increased metabolism and enhanced fat burning.
"Green tea is enriched with natural antioxidants and caffeine, potentially aiding digestion and metabolism. Green tea's diuretic properties can help reduce water retention, potentially contributing to a less bloated feeling. It contains caffeine and catechins, which may increase metabolism and promote fat burning. However, individual results may vary," Nanavati shares.
