Oats

Oatmeal is a nutritious whole grain that can help lower blood cholesterol levels and aid in hunger control. A simple and efficient way to prevent bloating is to enjoy a bowl of oatmeal in the morning. This is due to the high fiber content of oats, which contains 4 grams every 1/2 cup (40 grams) serving. Additionally, they contain beta-glucan, a particular type of fiber with potent anti-inflammatory properties.

According to Monash University, patients with IBS can manage a serving of oats (1/2 cup) without any problems. Oats that have been verified to be gluten-free are also safe for those with celiac disease. A bowl of creamy porridge or oats and Greek yogurt are the simplest ways to eat oats in the morning. However, you can use oat milk in your coffee, tea, cereal, or protein shake if you don't like porridge or have trouble digesting dairy.