The food you choose to nourish your body with each morning can make or break the rest of your day. The wrong breakfast can lead to low energy levels, blood sugar spikes, a slower metabolism, and, of course, dreaded digestive issues like bloating. Luckily, there are many foods that can keep bloating at bay, aid weight loss, and start your morning off on the right foot, including one tasty grain.
To discover the best bloat-blasting breakfast food, we spoke to Registered Dietitians Dana Ellis Hunnes, PhD, MPH, RD, author of Recipe for Survival, and Clara Lawson, RDN. They gave us the 411 on why oatmeal is a perfect way to start your day.
Oatmeal Can Fight Bloating
If your breakfast usually leads to uncomfortable bloating, it may be time to switch things up with a delicious, fibrous bowl of oatmeal. Not only is this comforting, filling grain packed with health benefits, but it's also versatile enough to be filled with a number of healthy, anti-inflammatory toppings that can keep you feeling satisfied and bloat-free all day. From fruits to spices to nut butters, the possibilities are endless!
Lawson notes that "a number of health benefits are associated with oatmeal," from lower blood sugar levels to better cholesterol. Luckily for people who struggle with digestive issues, this breakfast staple is also great at "promoting good bacteria in the gut." That means your body can stay happy, healthy, and regulated—bye bye bloating!
Hunnes agrees, adding that "the soluble fiber and anti-inflammatory properties of oats can reduce bloat." Plus, oatmeal can also promote a faster metabolism, so you'll be one step closer to your goal weight. Perfect!
Whether you cook your oats in the stovetop or leave them soaking in the fridge overnight, this is one breakfast that will never steer you wrong.
Best Oatmeal Toppings To Beat Bloating
Want to take your bowl of oatmeal to the next level? The right toppings can really amp your breakfast up—both in terms of flavor and health benefits. Hunnes suggests throwing in fresh pineapple or frozen berries, which can help fight bloating even more. "I also add in walnuts for the healthy omega-3s," she says, adding that "cinnamon is a nice addition as well to give it warmth." Yum!
If you really want to pack in fiber, chia seeds are another great addition. Lawson notes that this superfood is "loaded with omega-3 fatty acids" and "don't cause bloating." In fact, chia seeds have so many antioxidants that they can even reduce inflammation to keep your digestive issues at bay and aid your weight loss.
As far as toppings to avoid, Hunnes gives a word of advice: leave salt out of the mix. "Salt increases the likelihood of bloat," she concludes. Got it!
