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The saying goes that breakfast is the most important meal of the day, and while this is not necessarily true, it is vital to start off your morning with a dish which can satiate your cravings, keep your appetite at bay, and fuel your body for a more efficient metabolism. There are a variety of breakfast options to choose from which can provide ample benefits to your day, and from eggs to homemade oatmeal these meals can be great for keeping you full from breakfast to lunch while providing your body with the necessary nutrients to live a healthy life.
But just as there are positive additions to your diet, there are just as many breakfast options which can quickly add up in calories and weigh down your body, starting your morning off with bloating and fatigue. The next time you head to the grocery store, there’s one food that should be left on the shelf when it comes to starting off your day on the right foot.
Making a bowl of oatmeal from scratch is one of the best breakfasts you could have for sustained energy throughout the day. A slow releasing carb, oatmeal will help to keep you full for hours and offer ample fuel for your body so that you aren’t forced to turn towards snacks with empty calories to bridge the nutritional gap.
However, taking the shortcut and purchasing pre-packaged oatmeal is another story and could actually be stalling your weight loss progress. “Oatmeal is known to be a healthy breakfast option, but sugary prepackaged varieties could be causing your bloating in the mornings,” says registered dietitian Trista Best.
Bloating and digestive discomfort can stem from a number of causes, the first of which being gluten intolerance. While not entirely common, a gluten intolerance causes your body to fight back against the food you’re consuming, leading to inflammation and intense discomfort. “While oats are naturally gluten free, low quality oatmeals are commonly manufactured in the same facility where gluten containing ingredients are processed. This means that cross contamination can occur and for those with an allergy or intolerance they could experience bloating and other negative side effects,” explains Best.
Additionally, since pre-packaged oats are not in their most natural form they often contain a variety of outside ingredients which can irritate the lining of your stomach, leading to bloating and sluggishness as well.
However, apart from a gluten intolerance, the more common issue that pre-packaged oatmeal provides is the sugar content. With a bowl of steel cut oats that you make from scratch you have the freedom to add whichever natural sweeteners and toppings you might enjoy while being fully aware of the ingredients inside. When it comes to the pre-packaged selection, this breakfast could house a variety of sugar sources which slow your metabolism and provide you with short lived energy in your morning that ends with a crash.
"The primary reason your oatmeal could be causing your bloating is the presence of sugar, artificial sweeteners, and flavorings. These can be irritating to the gut and ultimately cause gas or bloating,” notes Best. Because of this, you will always be better served heating up steel cut or rolled oats from scratch, soaking them in water or plant-based milk and flavoring them whichever way you choose for a healthier and more nutritious option which is truthfully just as easy to pull together in the morning.
If you’re purchasing pre-packaged oats because they seem like a quicker alternative to the real deal, the reality is that you can make your own bowl from scratch in the same amount of time. Combine ¾ cup of oats, ¾ of a plant-based milk of your choice, and heat up in the microwave for 90 seconds. Then, stir it and heat again for another 30 seconds. When you’re done you can flavor your oats with honey, maple syrup, peanut butter, or any other natural sweetener and top with fruit and nuts for a delicious and filling bowl that will nourish your body without causing bloating or a lag in energy.
