If you have Irritable Bowel Syndrome (IBS), it is important to pay attention to what you eat, especially during breakfast, as it can help you manage your bloating and other uncomfortable gut symptoms.
It is important to remember that some bloating is completely normal and a sign of normal digestion, BUT if you are getting severe or painful bloating straight after meals or not long after, then this is not normal, and you don’t have to put up with it!
Keep in mind that this is unlikely to be related to the type of food that you are eating because bloating is not always caused what you have eaten but can also be due to HOW you have eaten.
Here are 5 of my key strategies to help you ditch your post breakfast bloating and keep unwanted tummy symptoms at bay:
1. Choose low FODMAP foods. FODMAPs are fermentable carbohydrates that can cause bloating, gas, abdominal pain and altered bowel habits in people with IBS. Choose low FODMAP options like eggs, porridge, lactose-free yoghurt, and low FODMAP fruits like bananas, blueberries, and strawberries.
2. Avoid any known trigger foods and gut irritants. Everyone's IBS triggers are different, but common gut irritants include spicy foods, fried foods, caffeine, fizzy drinks and high fat foods. Avoid these foods during breakfast or any time of the day if they trigger your symptoms.
3. Eat slowly and chew your food well. Eating too quickly and not chewing well can lead to swallowing air, which can contribute to bloating and gas. Take your time to enjoy your meal and chew your food thoroughly.
4. Drink plenty of water. Staying well hydrated can help improve your digestion, reduce bloating and keep your bowel movements regular. Make sure you are drinking water consistently throughout the day, even at breakfast.
5. Go for a gentle walk after your meal. Gentle movement helps to stimulate your gut and get it moving, soothe stomach pain or discomfort, expel excess gas and regulate your bowel habits. It also improves your gut-brain connection, which can help improve your mood.
Remember to keep a food and lifestyle diary to track your symptoms and identify any potential trigger foods or lifestyle habits. Working with an Accredited Practising Dietitian who specialises in IBS, like me, will also help propel you forward in relieving your bloating as I will create an individualised management plan tailored to your specific needs and circumstances.