Latest news with #Lovesley
Hans India
24-07-2025
- Health
- Hans India
Start Your Day Right: Breakfast Choices That Help Beat Bloating
That uncomfortable bloated feeling you carry throughout the day? It might just trace back to your breakfast. Experts suggest that with a few thoughtful changes to your morning routine—starting with what's on your plate—you can ease digestive discomfort and enjoy a lighter, healthier day. In today's fast-paced world, where desk jobs dominate and sleep often takes a back seat, gut health is more important than ever. According to Dr. Daphnee Lovesley, a leading dietitian at Apollo Hospitals, breakfast plays a key role in keeping digestive issues like bloating in check. 'Bloating is often a sign of poor lifestyle habits. A wholesome breakfast that includes carbs, proteins, and healthy fats can set a positive tone for the day,' she says. Why Breakfast Matters Skipping breakfast or choosing the wrong foods can disrupt your digestion. On the other hand, starting the day with a nutritious, balanced meal helps the body absorb nutrients better and reduces inflammation. Dr. Lovesley recommends aiming for around 20 grams of protein in your morning meal, especially if you weigh approximately 60 kg. When planning a breakfast that supports digestion, prebiotics and probiotics are key. Prebiotics—soluble fibres found in vegetables—nourish the good bacteria in your gut, while probiotics in fermented foods like curd and idli support a healthy gut microbiome. Together, they reduce bloating and improve overall gut function. Bloat-Free Breakfast Ideas You don't need trendy superfoods or expensive supplements. Many traditional Indian meals are naturally gut-friendly. Consider these options: • Idli or dosa – Light, steamed, and fermented • Whole wheat roti – Simple and easily digestible • Besan chilla or dhokla – Protein-rich and easy on the stomach • Boiled or scrambled eggs – A complete protein source • Fruit with curd – Combines fibre and probiotics for better digestion Gut Health Is the Bigger Picture A healthy gut does more than support digestion—it also plays a vital role in lowering inflammation, which is linked to many lifestyle diseases. Dr. Lovesley notes, 'If your gut is functioning well, you'll notice better immunity, mood, and energy throughout the day.' Simple Habits to Keep Bloating at Bay • Avoid processed and junk food • Choose fresh, home-cooked meals • Identify food sensitivities (like dairy or gluten) • Eat smaller, frequent meals instead of heavy ones • Avoid eating late at night • Get 6–8 hours of restful sleep • Incorporate fibre-rich veggies and fermented foods There may be no magic recipe for a completely bloat-free life, but with consistent habits and smarter food choices—especially at breakfast—you can make your gut happier, one meal at a time.
India Today
18-07-2025
- Health
- India Today
How your breakfast can help you reduce bloating
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 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 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 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 can be a safe choice because it suits most Indian chilla or dhokla could be a good option. It is light on the stomach and are considered a good breakfast idea.A fruit bowl with curd also makes up for a gut-friendly morning 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 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
