Gut health plays a crucial role in our overall well-being, influencing everything from digestion to mental health. The foods and drinks we consume daily directly impact the delicate balance of our gut microbiome, which, in turn, affects how our digestive system functions. For many, one of the most common issues tied to diet is bloating—a condition where the stomach feels swollen and uncomfortable. Often, this discomfort can be traced back to popular foods and beverages that, while seemingly harmless, can cause excess gas and bloating due to certain ingredients.
On TikTok, Dr. Joseph Salhab, known as “The Stomach Doc,” frequently shares the best tips and tricks to prevent bloating and other digestive issues, including bloat-friendly foods. He shed light on this issue by sharing his expert advice on breakfast drinks that won’t cause bloating in a recent video. According to Dr. Salhab, “These four drinks are on the low FODMAP list, which means they contain ingredients that should not cause you to have bloating and gas.” He tells us that green tea, peppermint tea, black tea, and lemon water are all green options. Read on to learn more about why they’re beneficial and how they can help you start your day without discomfort.
1. Green Tea (or Matcha)
Green tea is a well-known health powerhouse, celebrated for its rich antioxidant content and numerous health benefits. Matcha, a concentrated form of green tea, offers similar advantages, making it an excellent choice for those prone to bloating. "Green tea is excellent for GI health because it has a lot of antioxidants and catechins, which are very beneficial for your overall health," says Dr. Salhab. The low FODMAP nature of green tea and matcha means they’re unlikely to cause the bloating that other caffeinated drinks might trigger.
2. Peppermint Tea
Peppermint tea is another fantastic option, particularly for those who experience digestive discomfort regularly. Known for its soothing properties, peppermint tea can help alleviate symptoms of irritable bowel syndrome (IBS), such as bowel spasms and pain. Dr. Salhab notes that peppermint tea "can actually help with bowel spasms and the pain of irritable bowel syndrome," making it a calming and refreshing start to your morning routine.
3. Black Tea
If you prefer a stronger tea to kickstart your day, black tea might be the perfect choice. Similar to green tea, black tea is packed with antioxidants that can do wonders for your gut health and help prevent bloating. Dr. Salhab highlights that black tea "has a lot of health benefits similar to green tea, usually very well tolerated by those who bloat easily," making it a great alternative to other, more gas-inducing beverages.
4. Water with Lemon
For a simple and refreshing option, water with lemon is a go-to. Dr. Salhab says that lemon is a "no-bloat food", making it an excellent addition to your morning hydration routine. However, he advises caution for those with acid reflux, as the acidity of lemon could potentially aggravate symptoms. Otherwise, this drink is a low-calorie, hydrating option that supports digestion without the risk of bloating.
Tips for Customizing Your Drinks
If you like to enhance your morning beverages with milk or sweeteners, Dr. Salhab offers some tips to avoid bloating. "If you add milk or sweetener to any of these, it may cause you to bloat, so if you want to add milk, try a lactose-free milk. If you want to add sweetener, you can try things like maple syrup, which is also on the no-bloat list," he suggests. These adjustments can help you enjoy your favorite drinks without compromising your gut health.
Incorporating these low-FODMAP drinks into your breakfast routine can be a simple yet effective way to prevent bloating and promote better digestive health. By following Dr. Salhab’s advice, you can start your day on the right note, feeling comfortable and refreshed.
