Gastroenterologists on breakfast foods that won’t cause bloating

Most of us tend to eat the wrong type of foods early in the morning on our breakfast platter that leads to the uncomfortable feeling of a bloat. The idea is to go with light foods that are easily digested by the body while keeping you satiated too. Gastroenterologist Dr Joseph Salhab took to Instagram to share a few breakfast foods that won’t cause bloating. “These are five breakfast foods that will start your day off right without bloating,” said Dr Salhab.

According to Dr Salhab, one should have avocado which contains digestive enzymes that help break down fats. “If you are looking for a good breakfast bread that is lower in gluten and lower in fructans which means less gas production, contains prebiotics, try sourdough bread. It’s amazing for your gut health,” said Dr Salhab.

He then listed pineapple which contains bromelain and helps digest proteins as a food that helps. “Kiwi is another fruit that contains digestive enzymes. And so is papaya,” he said.

If you are looking for a nice morning tea, Dr Salhab advised one should try ginger tea. “You can use honey as a sweetener as it contains digestive enzymes that help break down starches,” said Dr Salhab.

Taking a cue, we turned to our gastroenterologists on commonly found foods in India which can help you have a good satiating breakfast without the bloat.

“As a gastroenterologist, I understand the importance of starting the day with breakfast foods that are gentle on the stomach and won’t cause bloating or discomfort. Here are some breakfast options that I recommend to my patients to help prevent bloating,” said Dr Pratik Tibdewal, consultant gastroenterologist, Wockhardt Hospitals Mira Road.

Oatmeal

Oatmeal is a nutritious and fibre-rich option that can help regulate digestion and prevent bloating. “Opt for plain oatmeal and add toppings like fresh fruit, nuts, or seeds for flavor and additional nutrients,” said Dr Tibdewal.

Do you have eggs? (Source: Pixabay)

Greek yoghurt

Greek yoghurt is rich in probiotics, which are beneficial bacteria that support gut health. “Choose plain, unsweetened Greek yoghurt to avoid added sugars that can exacerbate bloating. Pair it with berries or a sprinkle of granola for a satisfying breakfast,” said Dr Tibdewal.

Probiotics are good bacteria that support intestinal health and may lessen bloating. “For extra texture and flavour, try adding fruits or oats to plain yoghurt that has live, active cultures,” said Dr Anukalp Prakash, lead consultant, gastroenterology, CK Birla Hospital, Gurugram.

Eggs

Eggs are a versatile and protein-rich breakfast option that is unlikely to cause bloating for most people. “Whether scrambled, poached, or boiled, eggs provide essential nutrients without the risk of gastrointestinal discomfort,” said Dr Tibdewal.

Bananas

Bananas are easy to digest and gentle on the stomach, making them an excellent choice for breakfast. “They are also rich in potassium, which can help regulate fluid balance and reduce bloating,” said Dr Tibdewal.

 

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Smoothies

According to Dr Tibdewal, smoothies made with low-fibre fruits like berries, spinach, and bananas, along with a source of protein such as Greek yogurt or protein powder, can make for a satisfying and bloating-free breakfast. “Avoid adding ingredients like dairy milk or high-fibre fruits that may contribute to bloating,” he advised.

Whole grain toast

Whole grain toast is a source of complex carbohydrates that can provide sustained energy without causing bloating. “Top it with avocado, nut butter, or smoked salmon for a nutritious and filling breakfast option,” said Dr Tibdewal.

It’s essential to listen to your body and pay attention to how different foods affect your digestion. If you experience bloating or discomfort after eating certain breakfast foods, consider keeping a food diary to identify potential triggers.

To avoid bloating, it’s crucial to consider portion sizes and eating habits in addition to making the correct meal choices, said Dr Anukalp.

Additionally, staying hydrated, eating slowly, and practicing mindful eating can help prevent bloating and promote digestive health. “As always, consult with a healthcare professional if you have persistent or severe bloating symptoms to rule out any underlying medical conditions,” said Dr Tibdewal.

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