What to Eat for Breakfast When You Wake Up Feeling Bloated

We’ve all been there: out for dinner or at a festive party, we throw caution to the wind and over-indulge. The smorgasbord of who-knows-what at the potluck or one too many shooters can leave us feeling tired and bloated and generally out of sorts the next morning.

The temptation may be to skip breakfast until things subside in the effort to purge your regrets from the night before and feel like yourself again. After all, Intermittent fasting is one way to help rid the body of toxins. Perhaps surprisingly, that’s not the best strategy to normalize and beat the bloat.

The Secret to Fighting the Bloat

Eating breakfast after a night of abandon may be a better approach: getting the digestive system going and stabilizing blood sugar will make you feel better sooner and will keep you from over-eating later in the day. It’ll also give you energy to move about, which will help your body to process your intake of the night before.

There are plenty of detoxifying foods and drinks that can help. You’ll be glad to know that you probably already have some of them in your kitchen.

The Best Breakfast Foods that Reduce Bloating

Eating breakfast is the best way to feel like yourself again.

1. Asparagus

The veggie is a mild diuretic and contains glutathione, “the master antioxidant” to reduce inflammation (1). It’s also full of vitamins and minerals to nourish and detoxify.

2. Avocado

The fruit is rich in potassium, an electrolyte mineral that breaks down and consumes carbohydrates, moderates pH levels, and promotes digestion . Avocado is also filling, smooth and mild in flavor, and goes down easy.

3. Banana

Banana is another fruit with lots of potassium. It’s loaded with fiber to help digestion .

4. Cucumber

Cucumber is hydrating, which is necessary if you had a bit to drink the night before. It contains fiber and antioxidants and is exceptionally effective at reducing blood glucose.  Additionally, silica, caffeic acid, and vitamin C in cucumber help reduce inflammation and minimize water retention. Silica in cucumber enhances its antioxidant activity to counter the effects of acids from alcohol or junk food.

5. Eggs

Eggs are an easy-to-eat protein with a deep nutrition profile that is gentle to your stomach. With lots of B-vitamins, they can help relieve a headache and give your energy level a boost.

6. Kefir

This healthy drink is a fermented dairy product. Fermented foods’ probiotics are unsurpassed for promoting healthy digestion. Because it’s fermented, kefir’s lactose content is much lower than in other dairy products. As such, most people with a lactose intolerance can normally enjoy it. Opt for plain kefir to avoid added sugar.

7. Lemon Water

This water is alkalizing, hydrating, and a gentle digestive stimulant. A potent detoxifier and diuretic, lemon’s vitamin C content is always welcome.

8. Melon

Melon of any kind is full of water to help rehydrate. Vitamins and antioxidants abound, they’re sweet and full of electrolytes, and they contain fiber to aid digestion.  Among the many things that electrolyte minerals do, they facilitate the elimination of waste from cells.  In addition, melons are alkalizing to restore the body’s pH.

9. Papaya

Papaya contains the enzyme papain, which helps digestion to reduce bloating and can settle an upset stomach.  It’s also loaded with vitamins A and C.

10. Spinach

This leafy green is easier to digest than other leafy greens and is packed with fiber, potassium, magnesium, vitamin C, iron, and other important nutrients. Antioxidants in spinach promote brain function, which may be a little sluggish the morning after.

11. Sweet potato

This potato variety is a nutritious complex carbohydrate, not nearly as starchy as its plain potato cousin. These root vegetables are versatile and are known to help support liver function. You can find some great sweet potato recipes here.

12. Tomato

This fruit is somewhat acidic, so you’re better off cooking it a bit for the morning-after bloat. Tomatoes contain the antioxidant lycopene (the pigment that makes a tomato red, it’s also found in watermelon), which is a known anti-inflammatory.

Breakfast Suggestions

Here are some new ways to enjoy these foods to nourish, energize, and reduce bloating!

  • Two poached eggs over sautéed spinach and topped with sliced avocado. Try with a side of roasted sweet potato or cubed papaya or melon.
  • An omelet or frittata made with spinach and tomato.
  • A kefir smoothie made with papaya (or banana) and spinach.
  • Sweet potato toast with an egg or avocado on top. To make sweet potato toast (also good crumbled as croutons on your next salad!), cut a sweet potato into ¼ inch-thick slices and pop them into the toaster or toaster oven. Toast on high once or twice until done.
  • Blend two steamed sweet potatoes with two eggs to form a batter and cook the pancake mixture in a little bit of coconut oil.

You may be surprised at how good you’ll feel after eating a breakfast filled with foods that reduce bloating. You won’t have to deal with painful morning bloat anymore.

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