No one wants to start their day off on the wrong foot—or the wrong stomach. Starting your day with digestive issues like bloating can be frustrating and uncomfortable. Plus, it can ruin your confidence. The good news is that there are ways to keep these issues at bay.
According to Dr. Kenny Mittelstadt, a functional medicine practitioner and expert for Cielo Daily, and Dana Ellis Hunnes, RD, PhD, certain breakfast choices are likely to lead to bloating by disrupting your gut’s natural balance and slowing digestion. Being aware of these mistakes and replacing them with healthier habits can help you reduce bloating, stay energized, and restore your confidence in your body.
Dr. Mittelstadt and Dr. Hunnes warn that eating a sugary breakfast, rushing your meal, drinking coffee on an empty stomach, and more could all lead to bloating. Learn more about the risks of each of these pitfalls below.
1. Sweet, Sugary Breakfasts
Who doesn't love a sweet treat in the morning? Unfortunately, eating high-sugar breakfasts like pastries, pancakes, processed cereals, and even smoothies without balancing protein and healthy fats can spike your blood sugar and promote fermentation in the gut. Dr. Mittelstadt explains, "These foods influence the composition of your microbiome by feeding bacteria that prefer quick sugars, many of which are responsible for increased gas production and uncomfortable bloating." The blood sugar spikes and crashes are likely to leave you feeling sluggish and bloated.
You can still have a delicious breakfast without all that sugar. Dr. Mittelstadt recommends options that support stable energy levels and digestive health. "Savory options like oatmeal topped with nuts, seeds, and an egg, or steamed veggies with quinoa, are excellent choices that help maintain balanced blood sugar and support your digestive fire," he says. Sign us up!
2. Rushing Through Meals
We get it—it's a face-paced world, and mornings are often especially busy. We don't blame you for eating on the go. However, according to Dr. Mittelstadt, eating while stressed or rushing through a meal can impair the "rest and digest" nervous system, which can slow your body's production of digestive enzymes. "This reduction in digestive efficiency can leave undigested food lingering in your GI tract, leading to fermentation, bloating, and discomfort," he warns.
"Food is nourishment, especially when eaten with intention and awareness," he goes on. "Sitting down in a restful state, thoroughly chewing, and savoring your food transforms mealtime into a healing practice." Practicing mindfulness is a great way to ensure you strengthen your "rest and digest" nervous system, which improves digestion, reduces stress-related gut issues, and helps prevent bloating.
3. Drinking Coffee on an Empty Stomach
If you're on the go and in a rush, you may skip breakfast altogether and reach for coffee as your morning pick-me-up. This is a bad choice for your gut, though, according to Dr. Mittelstadt. "Coffee is a natural stimulant. Drinking it on an empty stomach can stimulate and irritate the digestive tract, particularly without food for stomach acid and other digestive juices to act upon." This can cause disruption in your microbiome, ultimately leading to inflammation and bloating.
That doesn't mean you have to give up your morning coffee though (We'd never ask you to do that!). Instead, consider having a balanced meal or snack with healthy fats and protein before your caffeination. This will help protect your stomach lining and keep your gut health in good shape.
4. Eating A High-Sodium Breakfast
Breakfast foods like bacon, sausage, packaged cereals, and bread products often contain hidden sources of sodium, making it easy to inadvertently consume more than the recommended daily intake. When sodium intake is high, the body retains water to maintain a balance of fluids, leading to feelings of puffiness and bloating. Additionally, excess sodium can draw water into the digestive tract, further exacerbating bloating symptoms.
"If we eat a lot of salt, including in the morning, that will continue to make us feel bloated," Hunnes shares. Instead she recommends, "A couple pieces of toast with avocado smashed on it would be a good low-sodium breakfast."
5. Not Drinking Enough Liquids
Not drinking enough liquids, particularly water, can contribute to morning bloating. During the night, the body undergoes a period of rest and repair, during which it continues to perform essential functions like digestion and waste removal. Without an adequate intake of fluids, the body may struggle to properly digest food and move waste through the digestive system, leading to feelings of bloating and discomfort upon waking.
"If we are dehydrated—which happens overnight when we aren't drinking liquids for around 8 hours—that can increase the feelings of bloat. Staying hydrated can help the smooth muscles (peristalsis) in your digestive tract keep things going," Hunnes says.
She also pointed out how it's best to steer clear of sugary beverages with loads of artificial sweeteners. "Both coffee and tea would be best black or lightly sweetened/lightened with soy milk or oat milk," Hunnes says.
6. Drinking Smoothies Without Digestive Energy Support
Smoothies are a popular—oftentimes healthy—breakfast choice, but Dr. Mittelstadt warns that sipping on cold and raw smoothies without proper digestive support can overwhelm your digestive system. He explains, "According to Traditional Chinese Medicine (TCM), raw foods, including smoothies, have a cold energy that requires significant digestive energy to break down. Your digestion prefers warmth—think of it as your 'digestive fire.'” This cold energy can lead to bloating and discomfort, especially if you have a weaker digestive system.
Next time you reach for a smoothie, Dr. Mittelstadt suggests adding warming herbs like ginger or cayenne pepper to the blender. These anti-inflammatory spices can support digestion. He also recommends adding a broad-spectrum digestive enzyme supplement. "These additions can significantly reduce digestive discomfort and bloating," he says. Noted! Pass the ginger.
