We’ve all seen the videos on social media. This outlines the “5-9 before 5” routine by creators.
While it’s not necessarily necessary to have a 15-part routine to feel better, there is some degree of validity to having a morning ritual. Because, for better or worse, the way we start the morning really determines how we feel for the rest of the day. In fact, some of the seemingly harmless choices mean setting the stage for a day of blunting and unpleasant bloating (UGH).
That’s where that morning routine comes in. It helps us set ourselves up for success both mentally and physically, and it can naturally be the key to reducing bloating. To determine the absolute best step in a non-bloating morning routine, we chatted with experts, took on strategies, recipes, and supplements, which helped us to beat the unwanted bloating before it ruins your day.
Tips for morning lifestyles that won’t bloate
Of course, bloating is very common. It can be caused by irregular eating patterns, dehydration, high-fiber foods (or not getting enough fiber), stress, or underlying health conditions. The list continues. That said, there are a few things you can do in the morning to alleviate your discomfort for the rest of the day. Try some of these experts’ help tips as part of your non-bloating morning routine.
Deliberately hydrated:
“If you’re bloated, drinking more water may seem counterintuitive, but that’s exactly what you should do!” says the author Francis Lageman Ross, RDN, nutritionist. I aim to drink at least one glass of water first thing in the morning. You can also add lemons or cucumbers to provide a little extra support for anti-inflammatory agents.
Incorporate gentle movements:
Getting your body first in the morning is very beneficial to your overall health. It also has the power to relieve bloating. Brittany Brown, a registered dietitian and yoga teacher in Nova Scotia, Canada, said:
Additionally, “movement promotes intestinal motility, meaning that if you’re “stuck” for a few days, food in your gut starts to go outside,” says Lageman Ross. “And because good sweat Seshu also removes excess sodium, exercise can help you fight bloating in several ways.”
We get it, sometimes the mornings feel like they are in a hurry, but taking the time to enjoy your food slowly and sincerely can make all the difference when it comes to managing your bloating. “Relaxation and mindfulness take a few minutes to support gut brain connection,” says Pace.
Something can you help? Trying to breathe in the belly, Brown suggests that “it can relax your digestive tract, chew food thoroughly, and keep the entire process running smoothly.”
It’s also important for you to eat. Experts recommend sticking to a balanced breakfast with low sods and lots of fiber (Largeman-Roth suggests 5-7 grams of fiber).
“Making sure your stomach is acidic can also help improve digestion,” says Brown. “Try fermented foods like lemon water, apple cider vinegar, or kimchi to support intestinal bacteria and improve digestion.
It is also best to avoid soda drinks and things that tend to irritate the stomach. Largeman-Roth, for example, suggests skipping foods and drinks with sugar alcohols (such as erythritol) if you know you are sensitive to them.
A bloated recipe
Want an Inspo for the most important meal of the day? In general, it is best to choose foods that are high in fiber, protein and anti-inflammatory ingredients. Here, RDN, product innovation and education manager at Alison Richman, MS, RDN and HUM, shares an inflated breakfast recipe.
Fiber-filled Green Smoothie: Combine the strength proteins of spinach, cucumber, pineapple, mint, chia and hamcore to frontload fiber and hydration while also adding protein for blood sugar balance. Additionally, mint and pineapple support digestion by helping to break down food and reduce gas. Anti-inflammatory overnight oats: A mix of rolled oats, chia seeds, almond milk, ginger, blueberries and cinnamon creates a fantastic combo of fiber and antioxidants to relieve inflammation and support regularity. Delicious Vegetable Egg Muffins: Spinach, zucchini, peppers, eggs and turmeric make the option to head towards high protein vegetables.
Ham supplement routine for belly tapping
Of course, one additional useful addition to your morning routine is to incorporate ham nutritional digestion supplements. Richman especially recommends me to combine extra strength with instincts in the gut. “I like this pairing because it covers two different angles of digestion. I’ll take care of XS, especially if you’re eating heavier or more complicated things. Meanwhile, your gut instinct is about long-term balance, suppressing your gut flora.
Flath Me XS is Hum’s ultra-strong digestive enzyme blend, and Richman loves to help break down proteins, carbohydrates, fiber and fats. “For me, it’s a supplement that removes guesswork from bloating after hardening,” she says.
Instinct in the gut, on the other hand, provides 10 probiotic strains with 25 billion CFU to support the gut microbiome, gut immune system, and overall digestion.
Would you consider one more? Celery Juice Fiber Gumi is characterized by intestinal love fiber, detox greens and essential vitamins. “Formulated with clinically tested prebiotic fibers, the regular and balanced gut microbiota, as well as celery juice powder and chlorophyll liquefies to promote the natural detoxification pathway,” says Richman. “With the addition of vitamins A, C, B6, K1 and folic acid, these gummies offer the benefits of celery juice. This is a juicer.”
Conclusion
There are no magical morning steps that will turn your day into bliss that won’t bloat. If you want to see a noticeable difference in your feelings, it all comes down to small, consistent habits.
That being said, starting your mind more vigorously every morning will help you pave the path to lighter, more vibrant daily life by hydrating, moving, eating nutritious meals and incorporating ham supplements.
