Mornings should be refreshing and peaceful—which is why waking up feeling bloating and uncomfortable can put such a damper on your entire day. Luckily, in addition to taking measures to prevent morning bloat like avoiding certain mistakes, there are a few foods you can add to your breakfast to find some relief if the issue arises.
To discover some of the best foods out there that can help you blast bloating, we spoke to registered dietitian Emily Danckers. She told us that berries, leafy greens, and turmeric are all tasty, healthy, and gut-friendly choices. Plus, they all work great in a smoothie! Learn more below.
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1. Berries
What's not to love about berries? They're tasty, versatile, and, according to experts, loaded with health benefits. This nature-made sweet treat can do wonders for your overall health. And that includes your gut health and digestion, thanks to their high fiber content and antioxidant levels.
"Antioxidants are well known to be an anti-inflammatory in the body, and fiber keeps you feeling full so you’re less likely to overeat and contribute to your bloat," Danckers tells us. Luckily, there are so many ways to enjoy this fruit. Throw some onto your yogurt (which is also great for your gut!), add them to your smoothies, or just eat them by the handful.
2. Leafy greens
It's no secret that greens are great for you! Ensuring you're eating enough leafy green veggies on a daily basis is crucial to your overall health. In fact, Danckers says it can also be a great way to reduce bloating and aid digestion thanks to the high amounts of antioxidants and polyphenols they offer.
There are so many ways to work foods like spinach and kale into your diet. While the most obvious option may be a salad, Danckers says you can also blend them into your smoothie for a healthy, bloating-fighting breakfast. And you won't have to sacrifice any great flavor along the way!
3. Turmeric
Spices aren't only a great way to add some delicious flavor to your meals. They can also serve as your go-to secret weapon when it comes to de-bloating and keeping inflammation at bay. According to Danckers, turmeric is one of the best options out there if you're looking for some bloating relief in the morning. This famously yellow spice is packed with health benefits, and its anti-bloating properties are definitely somewhere at the top of the list.
You can add turmeric to your tea eggs, sprinkle it into your eggs, or even blend it into your smoothie. Regardless of how you consume it, Danckers reminds us to pay attention to the serving. "Amount matters; make sure you’re getting at least 500mg [of turmeric] to see an effect, although sometimes taking it in supplement form is easier than in foods," she says. Noted!
The bottom line
Ultimately, there are several factors that can contribute to bloating, from conditions like irritable bowel syndrome to hydration levels. However, your diet plays one of the largest roles, and in addition to avoiding gut-disrupting foods, adding these options to the mix can make all the difference in your health and comfort. Time to whip up a smoothie!
