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Start Your Morning Right with a Bloat-Free Breakfast

Breakfast is the most important meal of the day. So why does it leave you feeling gassy and bloated? You may be doing your best to achieve a well-balanced diet, but a little improvement can go a long way. Below, we've provided some insight into why you bloat after breakfast, as well as a few healthy recipes to help you tackle the problem.

Why Am I Bloating After Breakfast?

Bloating after breakfast is not fun. Nobody wants to start their day with a tight stomach and even tighter pants. So let's get to the root of the problem.

What Causes Bloating?

"Gut" is a simple word, but it encompasses a complicated world of microbes, bacteria, and more. Managing your gut health can be equally complex, but we've tried to simplify the process in this post.

Put simply, bloating happens when air or gas builds up in a person's stomach gastrointestinal tract. This can happen for a variety of reasons. The most common causes are listed below:

  • Overeating
  • Menstruation
  • Eating too fast
  • Constipation
  • Food sensitivity 

If you are bloating every morning after breakfast, that's a pretty good indication that the culprit is something you are eating. Keep reading to learn which foods you might need to avoid.

Which Food Should I Avoid?

There are a whole host of foods that cause bloating, and many of them are healthy! For example, fiber is great for your digestive system, but it is infamous for making people gassy. Below, we have listed the main problem foods you'll run into at breakfast.


Your staple breakfast burrito is delicious, but if it's filled with beans, it could be a mistake. No other food is so commonly associated with gas. That's why beans are an excellent first food to cut. 

If you simply cannot do without beans, make sure you're eating black or pinto beans and that you soak them before cooking.


If you love a whole wheat waffle in the morning, we are right there with you. But they're not always the best choice for avoiding bloating. Instead, try a gluten-free alternative like almond flour or oat waffles. 


No omelet is complete without diced onions, but if you're trying to reduce bloating, it's best to leave them out. Fortunately, you can replace their strong flavor with smartly used spices.


Cereal is a breakfast staple. But if you top that cereal with milk, you could have a problem. As much as 75% of the population has some degree of lactose intolerance. 

My Favorite Foods Were On the List! Now What?

Does your typical breakfast menu include one or more foods from our list? Don't worry. This is where things get fun! Change is a good thing, and we've got a few delicious recipes up our sleeve. Try them out, and make sure to let us know what you think.

Garden Veggie Frittata

Eggs are delicious and full of vitamins. If you are used to cooking them with onions, cream, and cheese, try this bloat-resistant frittata recipe instead. Here is a list of the ingredients you'll need:

  • 4 eggs
  • 4 egg whites
  • ¼ cup water
  • ½ cup chopped asparagus
  • ¾ cup chopped broccoli
  • 1 cup diced red bell pepper
  • 4 tablespoons chopped tarragon 
  • Cilantro to taste

And here are the instructions for baking:

Preheat your oven to 400 degrees. Then, saute your asparagus and broccoli in a medium-sized pan with a tablespoon of olive oil. In a bowl, combine the eggs, water, and seasonings. Whisk until frothy. 


Add the egg mixture to your pan and place it in the oven—Bake for eight minutes. Sprinkle in the red pepper and continue to bake for 15 more minutes. If the center of the frittata is set and its edges are golden brown, it should be ready to eat.

Sweet Blueberry Syrup

We've talked about the many foods that cause bloating. Now, let's discuss one food that actually reduces bloating: berries. Because berries are high in water content, they help to reduce gas and improve metabolism.


Introduce berries to your breakfast routine with this blueberry syrup recipe. Just make sure to use it atop gluten-free waffles!

Here are the ingredients you will need:

  • 3 cups fresh blueberries
  • ¼ cup fresh orange juice
  • ½ cup honey

Making our Sweet Blueberry Syrup is simple. Combine all the ingredients in a pan and bring the mixture to a simmer over medium heat. Allow the mixture to simmer for ten minutes and remove from heat. As a final step, blend the syrup until smooth. If you are unhappy with the consistency, use cornstarch as a thickener. 

We hope you'll be happy with one or both of these breakfast recipes. If you are looking for more variety, you could also try a watermelon-cucumber smoothie, peanut butter oatmeal, or three hard-boiled eggs.

Incorporate a Quality of Life Labs Probiotic into Your Routine

There is one final step you can take to reduce bloating in the morning. A quality probiotic will relieve your bloating symptoms and help you keep a flat tummy after a healthy breakfast. Quality of Life Labs offers a few of the market's best products.


Take Peptisol to help with occasional indigestion and bloating. This natural supplement also helps with to: 

  • Soothe nausea*
  • Fortify the stomach lining*
  • Ease heartburn*
  • Promote regular bowel movements*

Don't just take our word for it! Peptisol has been clinically validated, and a placebo-controlled and double-blind human study confirms these claims. 


Another excellent option for gut health is ProbioPure™. This supplement will give your body the natural tools it needs to fight occasional bouts of diarrhea, stomach discomfort, constipation, and bloating∗. 

Take your ProbioPure vegicap once a day with a meal (we recommend breakfast.) Before long, you will understand why this formula is superior! 

Find a healthy medium - swap some of your breakfasts to prioritize your gut health - and utilize the right supplements to help with the rest! 

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