What is bloating?
Bloating is usually a sign of indigestion due to sluggish bowel movements or poor gut health.
Some of the factors that decrease gut health include:
Lack of sleep
These factors can lead to a build up of gas, liquid, or solid matters in the G.I. tract that result in bloating that is uncomfortable, and sometimes even painful.
What you do in the mornings can be very helpful in reducing bloat the rest of the day. Here are 5 morning habits that reduce bloating for a flatter tummy and healthier gut.
1, Don’t eat immediately upon waking up
You’ve probably heard some diet advice that tells you to eat breakfast within 30 minutes of waking to “charge up” your metabolism. This is a myth because your metabolism can naturally ramp up after waking, it doesn’t just shut down or stop burning calories in the absence of food. While breakfast is definitely important, it is not ideal for you to rush your breakfast right after waking up. Rushing leads to under chewing, which impairs your ability to properly digest and absorb nutrients.
Try eating 1-2 hours after waking so that you have had some time to wake up and settle down to eat intentionally.
2, Drink 2 glasses of water on an empty stomach first thing in the morning
After fasting overnight, rehydrating your body can support metabolism ramp up, improve digestion, reduce digestion, and curb appetite to regulate overall caloric consumption.
Additionally, drinking water in the morning stimulates bowel movements and helps to detoxify the body.
3, Take prebiotic and probiotic supplements
Our gut is our second brain, constant indigestion and bloat along with low energy and cognitive functions can point to the possibility of poor gut health. So using probiotic and probiotic supplements can promote better digestion in the mornings and have positive effects on brain function and mood.
Prebiotics are a type of fibre that the human body cannot digest and they serve as food for the live bacteria in our gut.
Probiotics are food or supplements that contain live microorganisms meant to maintain or improve the “good bacteria” in our body.
R’s KOSO is a 100% natural supplement from Japan that contains both prebiotics and probiotics so it is an easy way to boost gut function. It is made from fermenting over 100 different plant foods, including seaweeds and mushrooms.
Try 1 serving of R’s KOSO in 1/2 cup of water in the mornings as your breakfast or 30 minutes before your first meal.
4, Do a mini morning workout
Just 10-15mins of movement in the morning can make a difference, even if it’s low impact and low intensity, such as yoga and brisk walking.
This can stimulate digestion and bowel transit to get things moving. Furthermore, this activates the body’s systems to generate energy for the rest of the day.
5, Sip on green tea in the morning or throughout the day
This beverage is anti-inflammatory and contains a high concentration of antioxidants known as catechins.
Drinking this consistently improves the metabolism, aids in digestion by eliminating gas build-up, and reduces fluid retention. These all amount to a reduction in puffiness and bloated-ness so you can feel more confident and comfortable.
Another benefit that has been linked to drinking this chronically is reduced body fat, specifically in the abdominal area.
Instead of coffee, try a cup of unsweetened green tea instead.
Other habits to promote digestion, beat bloat, and improve gut health
In addition to these 5 habits, be mindful of:
Eating a well-balanced diet
Avoiding inflammatory foods, such as sugar and vegetable oils
Getting enough rest daily
Moving or exercising daily
Reducing stress levels
If your bloating persists or worsens, please consult your family physician or licensed G.I. specialist.