What to choose for breakfast if you feel bloated from the night before?

It is almost certain that it will happen to you (and even more than once), even if you have met your nutritional goals and managed to gain the weight you always wanted. And that is absolutely “ok”.

Before you turn to all kinds of “detox diets” and “detox juices” the next day, wanting to get rid of severe bloating drastically, I would advise you to simply get out of bed and make a delicious breakfast. Because, as you understand, even in this case, there is no magic potion that will free you in the next minutes and hours.

You might think that starving yourself after a big night out is the best way to get rid of the bloat, but it’s not.

In fact, doing so can cause big swings in your blood sugar and mood. You will create a vicious cycle of overeating large amounts of food accompanied by periods of endless hunger returning to extreme deprivation, inability to control and back to overeating. Does this pattern remind you of anything?

Starting your day with a balanced meal, on the other hand, will fuel you with nutrients to get you back into your normal eating routine without extremes and deprivation.

Good News: There are foods that can help you better manage both your hunger and the annoying swelling for immediate relief. And the best; You may already have these foods in your fridge!

See in detail what they are:

• Avocado:
The fruit is rich in potassium which is known to soothe bloating, as well as satiating fiber and good fats that will keep your satiety index high.

• Banana:
Banana is another potassium-rich food and also provides resistant starch that nourishes the gut by helping to neutralize gut microbes that cause persistent bloating.

• Cucumber:
Contains silicon, caffeic acid and vitamin C, which help reduce swelling and minimize water retention. Its high water content also helps to hydrate you.

• Eggs:
An excellent source of protein that also provides you with good fats and offers instant hunger control, as protein is essential for appetite regulation.

• Spinach:
A very good source of potassium, fiber and vitamin C. It can be broken down more easily than some other dark leafy vegetables, which means it will reduce swelling.

• Kefir:
Kefir, precisely because it is fermented, is full of beneficial probiotics. It is also very low in lactose and may be suitable for people who cannot tolerate other dairy products. Just prefer it unflavored to avoid the extra calories and upset stomach from added sugar.

• Tomato:
It consists mainly of water at a percentage of 95%. Therefore, it helps to hydrate your body and also to the good functioning of your digestive system. The remaining 5% are carbohydrates and fiber, which also contribute to the good functioning of the intestine, reducing the unpleasant feeling of constipation.

• Water with lemon:
Citrus fruits are mildly diuretic and lemon juice in warm water helps hydrate you while gently stimulating digestion. Therefore, it is a good ally if you want immediate relief, but be careful, the myth surrounding whether it “burns fat” remains a myth!

• Melon:
Another great source of potassium that helps with stubborn swelling while hydrating you from the inside out.

• Papaya:
It contains an enzyme called papain, which aids digestion and can help relieve both gas and bloating.

Breakfast options against bloating:

• Two poached eggs over sauteed spinach, with sliced ​​avocado
• An omelette or frittata with spinach and tomato
• A smoothie based on kefir, papaya and spinach. If you don’t have papaya? Use banana
• 2 boiled or poached eggs with cucumber slices and a glass of lemon water
• 1 glass of kefir with 2 thin slices of melon

These are some healthy options for your morning meal. So try the next day to find your eating rhythm again without hysteria.

A balanced diet, moderate physical activity, a variety of fruits and vegetables and drinking water will get you out of the bloat trap much faster and easier than you think.

Therefore, next time, have fun to your heart’s content at a party-meal and the next day make the breakfast that suits you!

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