A sun-free breakfast is perfect for summer

They say breakfast is the most important meal of the day. That’s why we bring you some of the best sun-free breakfast ideas that will keep you feeling energetic and swimsuit ready this summer. Get ready for the top of your day to relieve bloating!

The way you start your morning can set the scene for the rest of the day. Choosing more nutritious and healthy breakfast ideas instead of sugary, carbohydrate-heavy tomatoes like bagels, toast, waffles, etc. can help you feel more awake, energetic and even keep your bloating.

“When beating out, it’s important to focus on foods that are naturally easy to digest, provide stable energy and support the gut, rather than stressing it,” said Jennifer Bianchini.

Food triggers that cause bloating can vary from person to person, so finding the best non-positive breakfast for you can try and re-trieve. However, starting with a balanced meal with foods like eggs, fruits, vegetables and even oats can help you succeed and avoid uncomfortable puffiness and swelling.

In this article, we explore breakfast to relieve bloating. Keep reading for more ideas and insights.

Healthy breakfast idea won’t cause bloating

egg: Some people with egg sensitivity may swell if they add this common breakfast food to the plate. But, Biancini says, for most people, the complete protein is easy to digest and opt for a super versatile breakfast. “Scrambled, hard or poached eggs can satisfy you without making you feel heavy.”

Chicken sausage: While many popular breakfast meats can cause bloating, Biancini says chicken is an excellent alternative to its greasy counterpart. “Just make sure to look for a low-sodium brand that is free of nitrates and without fillers, preservatives and added sugars as these can all increase the potential for bloating.”

fruit: Some fruits can also help avoid swelling and are added to the breakfast tray for added nutrition (and some sweetness!). “Berries are rich in anthocyanins and prebiotic polyphenols, which have been shown to reduce inflammation, which is a common bloating,” Jenna volpe, rdn, ld, ld, clt of total-tistic live. “Berries are also usually low (fermentable oligosaccharides, disaccharides, monosaccharides and polyols), so they are less likely to trigger swelling than most other types of fruits.” Some other fruits used for breakfast choices include pineapple, which Pineapple says is a low-Fodmap fruit that contains Bromelain, an enzyme that supports natural digestion.

vegetable: If in doubt, vegetables are always great, healthy breakfast ideas and won’t cause bloating. Bianchini says adding more vegetables to the plate, such as spinach, zucchini or tomatoes, because they are rich in fiber and antioxidants, and they contain a lot of water, which can also help reduce bloating.

oat: If you want more carbohydrates in the morning, Bianchini recommends eating breakfast oats as they are a great source of fiber and usually do not cause bloating. As a tip, she recommends adding a scoop of vegan protein powder or collagen to the oatmeal to help balance blood sugar and minimize bloating caused by potential carbohydrate overload.

Greek Yogurt and Cheese: “Greek yogurt and cheese are great breakfast options, high in protein and probiotics, which are good for gut health and help prevent bloating,” Bianchini said. With that said, these healthy breakfast ideas are also easy to add sugar and artificial sweeteners, so she recommends reading the label closely to make sure you choose a pure flavor. To increase nutritional value, add fruit and Chia seeds to increase fiber.

FAQ Relief about bloating

Which breakfast foods will swell you?

Sadly, many breakfast foods we recognize and like can cause bloating and are not actually a new way to nutrition. Some of the biggest culprits include pancakes, waffles, French toast, muffins and croissants, because they “all “contain refined carbohydrates and sugars that stimulate blood sugar, causing the water to retain water and digest slowly.”

Breakfast cereals (including those claimed to be “healthy”) often also add sugar, and there is not enough fiber to provide the body with the nutrients needed to stabilize blood sugar and collapse and expand in the sea. Similarly, highly processed breakfast bars usually contain hidden sugar, which, according to Bianchini, is super strong on the digestive system.

If you want to reduce bloating, we know and like to order greasy and fried breakfast items that we order at local diners are also ineffective. “High-fat foods like bacon, hash brown, and even some breakfast sandwiches are filled with sodium and unhealthy fats that slow down your digestion and make you feel heavy and swollen,” Bianchini said.

Volpe also said beware of Fodmap foods such as whole wheat bread, regular milk and cream, and even seasonings like garlic and onions that are commonly used in omelettes and all bags of delicious breakfasts. “Some of the most common types of breakfast foods that cause swelling are high soy foods,” she said.

Is it better to eat cold or cold food?

In terms of food temperature, Biancini said it has something to do with heat and cold, but it is important to check the quality of the ingredients and how your body feels when you eat it. “In the summer, many people prefer cool foods due to the hot weather,” she said. “But some people find warm foods easier to digest, especially the first thing in the morning, because warmth naturally helps stimulate digestion and feels more grounded.”

That being said, she points out that you can definitely have a cold breakfast like Greek yogurt with berries, protein smoothies or nighttime oats, which will feel good (and not as bloated) as long as you choose a low-sugar and nutritious option. “Prioring a balanced meal rich in protein, healthy fats, fiber and complex carbohydrates is more important than worrying about the temperature of your meal.” When trying out the idea of ​​hot and cold breakfast, adjust your body and pay attention to how your gut copes with your diet.

Breathless relief harvest of breakfast

In addition to choosing healthy breakfast ideas to reduce the risk of bloating, Volpe also recommends adding to your food habits, especially if you are a quick meal. “The slower we eat and chew food regularly – without the food we eat, the less likely we are to experience bloating,” she said. “That’s because chewing helps reduce the possibility of undigested food particles reaching our intestines and fermenting.” Slowing down while eating can also stimulate digestive cephalosporin phases, and Volpe Notes can increase digestive capacity.