It may happen that you wake up in the morning with a swollen stomach, tension and pain in the abdomen and a feeling of satiety even though you are still on an empty stomach. All these symptoms lead back to abdominal bloating and, in case it is not a chronic condition that requires more tests. deepened, it can be stemmed by paying more attention to food, especially in the morning.
Whatever breakfast you choose, before or after having it, it is important to brush your teeth.
in the stomach or intestines.
Other factors that could cause it are water retention, or the tendency to retain fluids in the body, and constipation. Stress can also be one of the causes, as well as hormonal changes, especially in menopausal women.
This problem, therefore, can be correlated to a series of factors, and before taking any action it is essential to try to trace the origin of the disorder by investigating the causes. Only at that point will it be possible to draw up, on the recommendation of your doctor, a plan d "individual and effective action.
Other causes of swelling can be:
- Lactose intolerance,
- swallow excess air,
- constipation,
- irritable bowel syndrome,
- intestinal bacterial overgrowth,
- gastroparesis or abnormally slow stomach emptying.
In addition, abdominal bloating could result from excessive consumption of foods rich in FODMAPs (mono-oligo saccharides and fermentable polyols), especially if this phenomenon occurs immediately after a meal. The main foods rich in FODMAPs are broccoli, eggplant, pears, watermelon, melon, artichokes.
, to combat the ailment that occurs in the morning.
Pineapple
A diet rich in sodium promotes water retention, which is potentially responsible for stomach swelling. To counteract this effect, the ideal is to take a food with a high potassium content such as pineapple for breakfast. The sodium contrast action is not the only reason to eat pineapple. This fruit, in fact, contains an enzyme called bromelain that aids in the digestion of proteins, protects against inflammation and can help reduce heaviness.
How to add it to breakfast: in small pieces in your own muesli, in thin slices on rusks or wholemeal toast with ricotta.
Oatmeal
When it comes to bloating, sometimes you tend to be wary of fiber but permanently excluding them from your diet is a mistake because there are two types: soluble and insoluble. Depending on the reason behind the swelling, it is possible to choose one rather than another, without eliminating both.
If the direct cause of the bloating is constipation, insoluble fiber is the way to go. However, for most people whose swelling is attributable to eating certain types of foods, you are likely to experience less swelling and pain by eating soluble fiber foods such as oatmeal.
How to add it to breakfast: as a base for an excellent porridge, to which you can add flaked almonds, walnuts, blueberries, strawberries or dark chocolate flakes to taste. Chia seeds can also be added to the porridge.
For a healthy breakfast, you can also choose low-carb cereals.
Bananas
Having ascertained that potassium and soluble fiber are among the most effective weapons to combat stomach swelling, among the advice for an ad hoc breakfast, you cannot miss adding a banana. This fruit, in fact, combines both benefits, being rich in potassium and soluble fiber.
Another tip is to choose a slightly green rather than overripe banana because the more unripe it is, the richer it is in soluble fiber and intestinal friendly prebiotics.
How to add it to breakfast: by drinking it in the form of a smoothie or milkshake, in small pieces added to porridge or on its own.
Banana is also excellent if eaten before a workout, while it is not optimal for preserving the health of the teeth, unlike other fruit.
Also excellent in natural yoghurt or in Greek yoghurt.
Waterfall
Irrelevant as it may seem, the role of water is instead decisive in the abdominal deflation process. Starting the day by drinking a good quantity of it can work wonders, especially if you are returning from a particularly salty dinner the night before. , it can help both in the case that the swelling depends on water retention and in the case in which it depends on constipation, in this case especially if accompanied by the intake of soluble fibers, which by absorbing the water tend to soften the stool.
In order to avoid ingesting excess air while drinking, which is also responsible for abdominal swelling, it is advisable to stay away from straws and carbonated water. Better to opt for the smooth or naturally flavored one with cucumber, lemon, pineapple or ginger or coconut, foods able to bring additional benefits to digestion.
How to add it to breakfast: drink 2 glasses of water in the morning as soon as you wake up, on an empty stomach and before starting the actual breakfast.
