Breakfast—the first meal of the day—sets the tone for our energy levels, mood, and overall well-being. But what if your morning routine inadvertently contributes to bloating, discomfort, and gas? As we reach for our favorite breakfast foods, it’s essential to make informed choices that support digestive health. Unfortunately, many of the most popular options can worsen digestive issues. However, there are some great choices that can help keep them at bay.

Enter Dr. Joseph Salhab, a gastroenterologist known as “The Stomach Doc” on TikTok. In a recent video, he highlighted six things you can have for breakfast in order to avoid stomach problems like gas and bloating: avocado, sourdough, pineapple, kiwi, papaya, and ginger tea with honey. Learn more about the benefits of each of these stomach-friendly breakfast ingredients below.

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1. Avocado

Dr. Salhab emphasizes the benefits of avocado, which “contains digestive enzymes that help break down fats.” By supporting fat digestion, avocados reduce the likelihood of bloating and discomfort. Plus, this delicious ingredient (which works perfectly in breakfast burritos or simply on top of toast) is rich in healthy fats, fiber, and essential nutrients—a win-win for your gut and overall health.

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2. Sourdough Bread

Looking for something to add that avocado to? If you’re a bread lover, consider switching to sourdough. Unlike conventional bread, Dr. Salhab points out, sourdough is low in gluten and fructans (a type of carbohydrate). Why does this matter? Gluten and fructans can lead to gas production and bloating in sensitive individuals. Sourdough’s fermentation process breaks down these compounds, making it easier on your digestive system. Plus, it contains prebiotics that nourish beneficial gut bacteria.

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3. Pineapple

Pineapple isn’t just a tropical delight—it’s a digestive superhero. Thanks to an enzyme called bromelain, pineapple helps break down proteins, Dr. Salhab explains. By improving protein digestion, bromelain reduces the chances of bloating and discomfort. So, consider adding fresh pineapple to your morning fruit bowl or a delicious, healthy smoothie recipe for optimal benefits.

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4 and 5. Kiwi and Papaya

Both kiwi and papaya are also packed with digestive enzymes. Kiwi contains actinidin, which aids protein digestion. Papaya boasts papain, another enzyme that supports overall gut health. Including these fruits in your breakfast provides a natural boost to your digestive system. Slice them up, blend them into a smoothie, or enjoy them as a refreshing morning snack.

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6. Ginger Tea with Honey

For a comforting morning ritual, try ginger tea. Ginger has anti-inflammatory properties and helps soothe the digestive tract. It eases bloating and promotes overall gut comfort. Add a touch of honey to your ginger tea as a natural sweetener. “Honey contains a digestive enzyme that helps break down starches,” Dr. Salhab points out. Sip mindfully and start your day on a gentle note.

Remember, breakfast isn’t just about satisfying hunger; it’s about nourishing your body. By choosing these gut-friendly options, you’ll kickstart your day without the discomfort of bloating and gas. Cheers to a happier, healthier morning!