5 easy breakfast recipes that help avoid bloating

The practice of starting the day with heavy and calorie-dense foods often leads to indigestion and bloating. Hence, it is suggested to consume a balanced meal that helps the internal mechanism to pace up slowly and helps you feel light and energetic. Dr. Joseph Salhab, a gastroenterologist, recently addressed the issue and shared 5 simple and easy breakfast recipes that will help avoid bloating. Take a look.

¾ cup lactose-free or low-lactose Greek yogurt (≈170 g) + ½ cup blueberries + 10 walnut halves (≈30 g).
Benefits: It is proven that Greek yogurt contains probiotics, beneficial bacteria that improve gut health and can help reduce bloating and gas by promoting balanced digestion and healthy gut microbiota. It also contains potassium, which helps flush out excess sodium, potentially reducing fluid retention and bloating.

1 slice sourdough + avocado up to 60 g (≈3 Tbsp, about ¼–⅓ medium avocado) + 2 eggs.
Benefits: According to a study, sourdough fermentation helps lower FODMAP content like fructans and mannitol in bread, which helps reduce gastrointestinal symptoms such as bloating, flatulence, abdominal pain, and cramps.

2 Tbsp chia seeds + ½ cup lactose-free yogurt + mango up to ¼ cup (≈38 g).
Benefits: According to a study by PMC, chia seeds are rich in dietary fiber, mainly insoluble and some soluble fiber, which help prevent constipation, a common cause of bloating.

1 whole-grain English muffin + 3 oz sliced turkey + avocado up to 60 g + 2 tomato slices.
Benefits: According to PMC, whole grains used in making muffins are rich in dietary fiber, resistant starch, and oligosaccharides, which act as fermentable carbohydrates with prebiotic properties. They help improve digestion and reduce bloating.

½ cup dry oats cooked in water or lactose-free milk + 1 unripe medium banana (≈100 g) + cinnamon.
Benefits: As per studies from PMC, oats can help reduce bloating primarily through their high fiber content, especially soluble beta-glucan, which promotes digestive health.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.