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The way you start your day can change your pace, how much energy you have, and how you feel in ways you may not realize. In today's world where many people work at desks, not getting enough sleep is strangely seen as something to be proud of, and the constant push to always be busy seems to be getting stronger, stomach issues are likely to happen if you don't start paying attention to your habits. That's why the first thing you eat in the morning is really important for dealing with swelling and keeping your digestion healthy. Breakfast is a very important meal, and experts say you should always eat it. What you choose to eat in the morning could be the answer to having a day without feeling bloated and feeling good. How does this happen? You don’t need fancy things to eat or expensive superfoods to lower the chances; it’s really just about being mindful of what you eat. Swelling happens often and is usually caused by bad lifestyle choices, and breakfast is a great way to start taking care of your health. Your breakfast should make you feel full and should have a mix of carbohydrates, proteins, and fats to be balanced.

When it comes to protein, she says that the usual rule of thumb is 1 gram for every kilogram of body weight. So, if someone weighs 60 kg, they should aim for about 60 grams of protein each day, which means around 20 grams with each meal. When thinking about carbohydrates, about 50 to 55 percent of all your energy should come from carbs, spread out over your three main meals and a couple of small snacks. This helps the body handle what we eat and soak up nutrients in a better way. She says prebiotics, which are fibers that dissolve in vegetables, help probiotics, which are living things in fermented foods like yogurt or idli. Together, they are good for your gut, help you digest food better, and make you feel more comfortable. In simpler words, you don’t have to totally change what you have in your kitchen, just bring back some balance, eat fewer ultra-processed foods, and focus on what's really important.

Here are some breakfast ideas that could help you feel less bloated:

- Foods that are steamed, like idli and dosa, are light, fermented, and easy on your stomach.
- Roti can be a good and safe option since it usually works well for most Indian digestive systems.
- Besan chilla or dhokla can be good choices because they don't upset your stomach and have lots of protein.
- Eggs are often thought of as a great option for breakfast.
- A bowl of fruit mixed with yogurt is also a good morning meal for your digestion.

In the world of health and wellness, taking care of your gut is getting a lot of attention, and there are good reasons for it. Experts say it has become a very important thing to study because your gut not only helps you digest food but also plays a big part in how healthy and well you are overall. There is a lot of research being done about gut health. So, if your gut is working the way it should, your levels of inflammation will likely go down too. Many long-term illnesses are connected to inflammation.

There's no guaranteed way to have a day without feeling bloated. But, there are some healthy habits experts suggest that could help lower the chance of it happening:

- Stay away from unhealthy snacks, processed foods, and additives.
- Pick simple meals that you cook yourself.
- Figure out and cut out what causes it (such as milk, wheat, some lentils).
- Eat smaller amounts of food more often.
- Don't eat anything late at night.
- Make sure you get good sleep.
- Include fermented foods and fibre-rich vegetables