High fiber foods

While fiber foods are said to be healthy, beware that eating them in large amounts can trigger bloating. Some people can tolerate up to 15 g of fiber in one meal, but others find it too much. It is best to reduce the amount if you must eat that fiber-filled breakfast. Again, if you are not used to fiber foods, such as, oats and beans, start by adding them gradually to your diet as you allow time for your gut to adjust. After consuming fiber, please do not forget to drink more water for better digestion.

Artificial sweeteners

Research suggests that artificial sweeteners can alter your gut’s microbiome function. If you eat bread spread with jam or a low sugar protein bar, be sure there is some additional artificial sweetener. Most people love jam for breakfast but may not know it contains a pH of 5.5 and is listed among the foods increasing stomach acidity. Other sweeteners may contain sugar alcohols that potentially leave you bloated. Instead of such sweeteners, why can’t you use alkaline fruits, including strawberries in your sandwich for breakfast?

Anastasia Filipenko is a health and wellness psychologist, dermatolist and a freelance writer. She frequently covers beauty and skincare, food trends and nutrition, health and fitness and relationships. When she's not trying out new skincare products, you'll find her taking a cycling class, doing yoga, reading in the park, or trying a new recipe.

Latest from Ask the Expert