What Breakfast is Good for Bloating: 14 Quick & Gentle Ideas & Recipes?

Rohit Panwar

Woke up with a balloon belly? We’ve all been there! But fear not, as a nutritionist, I’m here with a list of the best and most effective breakfast ideas for bloated stomach.

My list of healthy breakfast ideas for bloated stomach contains all the exciting options from vibrant smoothies to fluffy pancakes, and savory scrambles.

14 Effective Breakfast Ideas for Bloated Stomach

Forget bland, boring options – we’re talking vibrant smoothies, fluffy protein pancakes, and savory scrambles that nourish your body and help you get rid of that bloat.


Classic Oatmeal with Banana 🌱

Oatmeal is one of the best non bloating breakfast cereal rich in soluble fiber that aids in digestion. The inclusion of bananas contributes to potassium intake, essential for fluid balance and reducing bloating. Overall, it provides a  balance of nutrients without exacerbating digestive discomfort.

Quick Recipe:

  • Cook rolled oats in water or a plant based milk.
  • Mash a ripe banana and mix it into the cooked oats.
  • Sprinkle with a pinch of cinnamon or a few crushed fennel seeds.


Bloat Buster Pineapple Ginger Smoothie Bowl

This refreshing breakfast smoothie contains all the ingredients that battle bloating. Pineapple contains bromelain, an enzyme with anti-inflammatory properties that aids digestion. Ginger, has a calming effect on the tummy. Together they ease discomfort and provide a nutrient-dense start to your day.

Quick Recipe:

  • Blend pineapple chunks, a spoonful of Greek yogurt or kefir, and a small piece of grated ginger.
  • Add coconut water to get the desired consistency.
  • Pour the smoothie into a bowl.
  • Top with sliced kiwi, a sprinkle of chia seeds, and shredded coconut.


Rice Cake with Peanut Butter 🌱

This is one of the easiest and quickest vegan breakfast options, that is also good for a bloated stomach. Rice cakes offer a low-residue, easily digestible base, while peanut butter provides a balance of healthy fats and protein. This combination makes for a light yet filling meal that can help with a bloated stomach.

Quick Recipe:

  • Spread a layer of natural peanut butter on rice cakes.
  • Add sliced bananas for a touch of sweetness.
  • Sprinkle some chia seeds on top and enjoy.


Turmeric Scrambled Eggs

Another simple breakfast that can ease bloating is an egg scramble spiced with turmeric. Turmeric contains curcumin, renowned for its anti-inflammatory properties. Eggs contribute high-quality protein and various vitamins, making this dish a wholesome and well-balanced breakfast option for an upset stomach.

Quick Recipe:

  • Whisk eggs in a bowl.
  • Add a pinch of ground turmeric, salt, and pepper.
  • Scramble the mixture in a pan over medium heat until cooked to your liking.
  • Serve with a side of sliced avocado or tomatoes for a flavorful and digestion-friendly breakfast.

Also Recommended: 

| Breakfast Ideas for Upset Stomach |

| Breakfast Ideas for Gastritis |


Salmon & Cucumber Roll-Ups

These are delightful and nutritious breakfast that can help on days you are feeling bloated. Salmon with its good fats soothes your tummy while cucumber contributes to hydration and adds a refreshing crunch. It is also very customisable.

Quick Recipe:

  • Prepare thin sheets of cucumber slicing them lengthwise.
  • On cucumber, put a layer of cream cheese or Greek yogurt.
  • Lay out smoked salmon slices and season with salt & pepper and a touch of lemon juice
  • Roll them up gently, securing with toothpicks if needed.
  • Garnish with fresh dill.


Roasted Sweet Potato & Asparagus 🌱

Sweet potatoes are rich in fiber and their natural sweetness adds a satisfying element. Asparagus also aid digestion as they are also a good source of fiber and many essential vitamins and minerals. Together, this savory breakfast can be a gentle breakfast option.

Quick Recipe:

  • Toss diced sweet potatoes and trimmed asparagus with olive oil, salt, pepper, and garlic powder.
  • Spread the vegetables on a baking sheet in a single layer.
  • Roast until tender and slightly caramelized.


Fruit & Yogurt Smoothie 

This smoothie is not only comforting but also pretty fulling. This smoothie provides a good balance of protein, fiber, and beneficial bacteria, promoting gut health and offering a light yet satisfying start to the day.

Quick Recipe:

  • In a blender, combine a generous portion of Greek yogurt, a handful of mixed berries, and a ripe banana.
  • Add a splash of almond milk or coconut water for desired consistency.
  • Blend until smooth and creamy.
  • Pour into a glass and enjoy


Kefir Overnight Oats 

This is a gut friendly breakfast option that is very easy to make. The overnight soaking process enhances the digestibility of oats and allows the flavors to meld, resulting in a creamy and satisfying kefir based breakfast meal that nurtures both the gut and overall well-being.

Quick Recipe:

  • In a jar, combine rolled oats and kefir in a 1:1 ratio. Add chia seeds.
  • Stir well and refrigerate overnight.
  • In the morning, give it a good stir, and top with fresh berries or sliced fruits.


Oats & Banana Pancakes

They offer a wholesome and stomach-friendly twist to traditional pancakes. These pancakes are also gluten-free, making them easy on the stomach. The combination of oats and banana results in a nutrient-dense breakfast that satisfies cravings while being gentle on your tummy.

Quick Recipe:

  • Blend together rolled oats, ripe bananas, eggs, and baking powder.
  • Use the batter to form pancakes.
  • Serve warm and top with fresh berries or a drizzle of honey.


Quinoa Porridge with Berries 🌱

This is a hearty and nutrient-rich breakfast that’s gentle on the stomach. This porridge is gluten-free and boasts a good balance of complex carbohydrates and fiber, promoting satiety and aiding in digestive comfort. Quinoa’s nutritional profile makes this porridge a nourishing option for those seeking a bloat-friendly breakfast.

Quick Recipe:

  • Clean Quinoa properly and cook well with water or almond milk.
  • Also add in ground cinnamon.
  • Serve in a bowl and top with a generous portion of mixed berries.
  • Add a drizzle of honey or maple syrup for sweetness.


Sweet Potato Avocado Toast 🌱

Sweet potatoes offer a rich source of vitamins, including A and C, along with fiber for digestive health. Avocado contributes healthy fats and additional fiber. Together they create a balanced breakfast, making it an ideal choice for those with bloating concerns.

Quick Recipe:

  • Roast or toast sweet potato slices until tender.
  • Mash ripe avocados and spread them over toasted sweet potato slices.
  • Drizzle with olive oil and season with salt, pepper, and chili flakes.


Egg, Avocado & Tomato Salad

This salad is a vibrant and nutrient-rich breakfast option that’s gentle on the stomach. It combines a variety of essential nutrients, making it a well-rounded choice if you have bloating concerns, as it is easily digestible and promotes overall well-being.

Quick Recipe:

  • In a bowl mix together chopped hard-boiled eggs, diced avocados, and halved cherry tomatoes.
  • Add some fresh basil leaves for extra flavor.
  • Drizzle with olive oil and balsamic vinegar for a light dressing.
  • Gently toss the ingredients to combine and enjoy


Coconut Water Chia Pudding 🌱

This light yet filling breakfast is rich in fiber and omega-3 fatty acids, support digestive health and promote satiety. It is a refreshing pudding that is not only delicious but also contributes essential nutrients.

Quick Recipe:

  • In a bowl, mix chia seeds with coconut water in a 1:3 ratio .
  • Stir well and let it sit for a few minutes.
  • Cover and refrigerate overnight or for at least a few hours.
  • Top with fresh fruits or berries before serving.


Tropical Kefir Bowl

Kefir, a fermented dairy product, introduces probiotics that support digestive health. The tropical fruits, such as pineapple and mango, bring a burst of vitamins, minerals, and natural sweetness. Together, they create a symphony of flavors while providing a rich source of beneficial bacteria and essential nutrients.

Quick Recipe:

  • In a bowl, combine kefir with fresh pineapple and mango chunks.
  • Sprinkle coconut flakes and chia seeds on top.
  • Mix gently to combine all ingredients.

These were some of my most recommended breakfast ideas for bloated stomach. If you have any other gut related questions, feel free to ask in the comment section below. 

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.