How your breakfast can help you reduce bloating

India Today

18-07-2025

How you start your morning can impact your pace, energy, and mood in ways that aren't always obvious. And in a world where desk jobs are the norm, sleep deprivation is oddly worn as a badge of honour, and hustle culture shows no signs of slowing down, gut issues are bound to surface, unless you start taking your lifestyle seriously.Which is why your first meal of the day plays a crucial role in managing bloating and digestive health.A healthy breakfast plateadvertisementBreakfast is an important meal, and experts say that you should not skip it. Your morning plate could hold the key to a bloat-free, feel-good day. How, you ask? You don't need fancy ingredients or expensive superfoods to reduce the risk; it's just about mindful eating.
"Bloating is a common issue, often due to poor lifestyle choices, and breakfast is a good way to start taking care of your health. Breakfast should be sumptuous and include carbohydrates, protein, and fats for completeness," Dr. Daphnee Lovesley, dietitian at Apollo Hospitals, tells India Today.
Idlis are fermented and make up for a healthy breakfast option (Photo: Pexels)
When it comes to protein, she explains, the general recommendation is 1 gram per kilogram of body weight. So, if someone weighs 60 kg, they'd need about 60 grams of protein per day, roughly 20 grams per meal. For carbohydrates, around 50–55 per cent of your total energy intake should come from carbs, spread across three main meals and a couple of small snacks. 'This helps the body assimilate what we eat and absorb nutrients more efficiently,' she adds.So, what does a gut-friendly breakfast actually look like?Dr Lovesley highlights the importance of prebiotics and probiotics in keeping bloating at bay. 'Prebiotics are soluble fibre found in vegetables, they help nourish the probiotics, which are the live microorganisms in fermented foods like curd or idli,' she says. 'Together, they support gut flora, improve digestion, and reduce irritation.'In other words, you don't need to overhaul your pantry, just bring back balance, go easy on ultra-processed food, and include the basics.Here are a few breakfast ideas that might help you beat the bloat. Steamed items like idli and dosa are light, fermented, and easy on the gut.Roti can be a safe choice because it suits most Indian stomachs.Besan chilla or dhokla could be a good option. It is light on the stomach and protein-rich.Eggs are considered a good breakfast idea.A fruit bowl with curd also makes up for a gut-friendly morning meal.How to maintain a happy, bloat-free gut?In the wellness world, gut health is having its main character moment, and for good reason. Experts say it's become a major focus of research because your gut doesn't just handle digestion; it plays a key role in managing your overall health and wellbeing.Dr Lovesly explains, 'There's a lot of research going on with regard to gut health. So, if your gut is happy and healthy, automatically your inflammation comes down. Most non-communicable diseases are related to inflammation.'There is no formula that guarantees a bloating-free day. But there are certain expert-backed sustainable habits that may lower the risk:Avoid junk, processed, and preserved foodsEat fresh, home-cooked mealsIdentify and eliminate triggers (milk, wheat, specific dals)Opt for small, frequent mealsAvoid late-night eatingGet 6–8 hours of good-quality sleepInclude fermented foods and fibre-rich vegetables- Ends