Bloating is very common digestive problem and it’s described as a condition of the stomach feeling swollen after eating. It happens when the gastrointestinal tract is full of air or gas. Bloating can cause discomfort and pressure and can also make the belly look bigger temporarily.
Even though bloating can be provoked by medical conditions, most of the time is caused by certain foods that your body is not able to tolerate. But no worries, the good news is that bloating can be fixed easily with some changes in your diet.
If you want to avoid bloating and to keep your tummy flat for the day, you need to think about cutting out these foods from the breakfast menu:
Cruciferous vegetables
All the cruciferous vegetables such as broccoli, kale, cauliflower, Brussels sprouts and cabbage are rich in raffinose, sugar which is very hard to digest and produces gas which makes you bloat. These greens are very healthy and you don’t have to cut them out from your diet entirely, you can just make some changes in the portion size.
Legumes
Huevos rancheros and breakfast burritos… yes I know it sounds delicious, but unfortunately when it comes to gas, beans are the biggest culprits because they are rich in sugars and fibers that the body can’t absorb. And maybe you are not aware but many of your morning protein bars contain protein isolate derived from soybeans. Beware of the bean!
Dairy products
Even though not to everyone, dairy product can provoke bloating. There are a lot of people who have lactose sensitivities. If you have noticed bloating after eating any milk products (cheese, yogurt or milk) maybe you need to stop consuming these products in the morning.
Apples and pears
Although we all know that foods that are rich in fiber help us to lose weight, they can also be very bad to someone with sensitive stomach. Apples and pears contain sugars as fructose and sorbitol, sugars that a lot of people can’t tolerate. No matter how tasty they are and easy to grab-and-go in the morning, maybe you need to limit the intake of these fruits if you suffer from belly bloat.
Salt
If you consume breakfast which is high in sodium you’re at risk of water retention and weight gain. The latest researches have shown that about 90 percent of the Americans are consuming more sodium than the recommended daily intake (2,300 mg per day). According to the studies you need to drink a lot of water if you need your salt fix in the morning. If you stay hydrated you can counteract the effects of the bloating provoked by salt.
