Flatulence is an incredibly frustrating side effect of indigestion. From constant bloating to an enlarged stomach, sometimes it feels like you will always have a reaction no matter what you eat. For some, gas begins to bloat as soon as you wake up or have your first meal. It is important that you start the day well strengthened with food that is gentle on the gut and rich in nutrients. Lisa Young, PhD, RDN, author of Finally full, finally slim, shared with us some of her favorite breakfasts to start the day stronger and to combat the dreaded gas.
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Greek yogurt with blueberries
“The yogurt contains friendly bacteria that are good for intestinal health, including reducing gas,” says Young. “The berries are high in antioxidant vitamins A and C and fiber, which is great, too.” However, you should always check the ingredients carefully before buying yogurt from the store. Yogurt can contain high amounts of added sugar, which can affect gut health if it’s hard to digest. This can lead to digestive problems and gas, so it’s best to use plain Greek yogurt and top with berries to taste.
Overnight oats with blackberries
“Oats contain beta-glucans, soluble fiber that is good for the intestines and can also help lower cholesterol. The berries are high in fiber and antioxidants. ”Young recommends adding flavored almond milk to the oatmeal and storing it in a container in the refrigerator overnight so that you can have breakfast in the morning. If you don’t like blackberries, try these overnight oat recipes for a bit of variety.
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Avocado toast
Young recommends avocado on sprouted grain bread with egg, cucumber and tomato. “Cucumbers are 95% water, which makes them great for relieving bloating, while sprouted grains are easy to digest and high in fiber,” says Young Kalium Reduce water retention and gas.
Banana with peanut butter
“Similar to avocados, bananas are high in fiber and potassium, which helps maintain a healthy fluid balance and therefore helps prevent gas,” says Young. “This is a great light option if you don’t want to eat a big breakfast in the morning.
Getting the day started right is crucial to feeling good all day. Mornings are hectic, but there are meal prep options that are good for your colon. Focus on high fiber foods, stay hydrated, and avoid too much processed sugars to reduce gas. However, if you experience gas on a regular basis, it is possible that you have a food intolerance or sensitivity. If you regularly experience digestive problems, consult your doctor before making any major dietary changes.
