Struggling With Chronic Bloating? You Might Be Making This Breakfast Mistake
If you’ve ever experienced bloating, you know how uncomfortable (even painful!) it can be. Bloating can be especially difficult if you’re experiencing these symptoms earlier in the day, right after breakfast. You may have a full day of work or fun plans ahead of you but you’re experiencing discomfort. That’s no way to start the day.
Determining what’s causing your bloat first thing in the morning is a good place to start to prevent running into these symptoms again. Bloating can be caused by a number of issues like constipation, gut sensitivity, and more. And, considering that breakfast is deemed the most important meal of the day, it can have a big impact on bloating. So, if you notice that you feel bloated right after breakfast, you’ll want to take a look at what you’re eating to try and identify the root cause.
To learn more about the worst breakfast mistake that can make chronic bloating so much worse for women over 40, we spoke with Lisa Richards, nutritionist and creator of The Candida Diet. She told us that eating sugary pastries first thing in the morning is one of the worst breakfast mistakes that can cause chronic bloating. Find all of her expert insight on the matter below!
Eating Sugary Pastries For Breakfast Can Cause Bloating
When it comes to the worst breakfast mistakes that cause digestive issues and chronic bloating, Richards warns that eating sugary pastries—such as donuts, cinnamon rolls, and croissants—is somewhere at the top of the list. Say it ain't so!
We know this is hard to hear. After all, there's nothing quite like starting your morning with a delicious donut and a cup of joe. But, if you eat these sugary breakfast pastries on a regular basis, you could be setting yourself up for poor digestion, chronic bloating, and a slowed metabolism. This is because, as Richards says, "they are made with refined carbohydrates, added sugars, and oils, all of which can spike blood sugar."
A diet full of sugary, processed breakfast foods can cause gut dysbiosis (or a gut microbiome imbalance) and fungal overgrowth in the gut. "These foods are high in sugars that feed Candida overgrowth and rich in pro-inflammatory ingredients that damage your gut and cause inflammation across your body," Richards explains. Candida is a type of yeast that can grow in the gut. When you consume too much sugar, potential Candida overgrowth is "just one of the negative effects your body may experience."
But, sugary pastries don't just cause gut issues—if you eat them too regularly, they can also lead to weight gain, insulin resistance, and cardiovascular diseases. Richards warns that "the longer you eat a diet high in sugar, the more your body comes resistant to insulin's effects of lowering your blood sugar." This, she emphasizes, will "inevitably lead to diabetes." Limiting your sugar intake and keeping your blood sugar regulated is essential if you want to reduce stomach bloat and lose weight. "The added oils make them high in calories as well and low in nutrients, which leads to an [overconsumption] of calories and ultimately weight gain," Richards continues about the ingredients and calorie content in breakfast pastries.
Furthermore, these highly processed breakfast foods take very little energy for your body to process because they are full of empty calories with little to no nutrients. Over time, this may lead to overeating—which can definitely hinder your weight loss plans. "The rapid nature of the digestion of pastries leaves the individual hungry shortly after and ultimately eating again soon after," Richards says. You've probably also noticed after you eat sugary foods like breakfast pastries that you'll feel energetic at first followed by a lethargic feeling afterward. That's not a great way to start your day!
The Bottom Line
Overall, it's best to avoid high-sugar baked goods like cinnamon rolls, donuts, muffins, and more. Not only can they make chronic bloating so much worse, but they're also not great for your waistline. But, if you still want to satisfy your sweet tooth, you can opt for a yogurt parfait or oatmeal topped with natural sweeteners and fruit. These healthy and sweet breakfasts are easy and effective ways to battle bloating compared to processed foods. They'll also help you feel more energized and satiated throughout the day! And, if you're still experiencing chronic bloating, check out some of these nighttime mistakes you could be making that are hurting your gut.
