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Did you wake up with a bulging stomach, stomach pain, and an uncomfortable feeling of satiety? In fact, there can be many causes of this problem, which is experienced by millions of people around the world. Solving this problem of edema retention and bloating, which we mostly associate with nutrients, is not as difficult and impossible as thought. With a small addition to your breakfast meal, you can avoid spending an entire day with a stretched stomach from swelling. Here’s 5 that will comfort you when you wake up in a skewered state nutrients…

The last thing you need to deal with before starting a busy day is a swollen stomach, stomach pain, and feeling calmly full. The bloating you experience can be associated with many things, so it is best to investigate and find out why this problem is caused.

The most important culprit of the bloating you experience is what you eat, or even how you actually eat what you eat. Because improper consumption of nutrients causes stomach ailments and swelling.

In addition, eating too fast, not chewing what you eat, consuming too much salt, not drinking enough water, excessive fiber intake, frequent consumption of deciduous drinks are also among the causes that lead to bloating.

Lactose intolerance, swallowing excess air, constipation, restless bowel syndrome, excessive bacterial growth in the small intestine, stomach laziness, that is, abnormally slow stomach emptying can also cause stomach bloating.

Nutritionists in Turkey say that by consuming a number of Turkish foods, stomach bloating, especially in the morning, can be prevented. If you also wake up with a swollen stomach and think about what to eat, you can choose these 5 nutrients to start the day nicely by throwing away the morning bloating:

1- Pineapple: The cause of your stomach bloating may be excess salt in your body. For such cases, experts recommend consuming foods with high potassium, such as pineapples for breakfast.

Because potassium is an antidote to sodium in your body, that is, salt, and helps to expel water to eliminate bloating as soon as possible.

But that’s not the only benefit of pineapple. Pineapple also contains an enzyme called ‘bromelain’, which helps protein digestion.

The ‘bromelain’ in pineapple also protects you from inflammation, which develops due to bloating, helping digestion run smoothly.

2- Oatmeal: Most people are cautious about fiber when it comes to bloating. But it is important to note that there are two types of fiber: soluble and insoluble fiber.

So you can choose one over the other depending on the cause that leads to bloating.If the cause of your bloating is constipation, you should choose unresolved fibers.

In this case, you are less likely to experience bloating and pain problems by consuming foods with soluble fiber, such as oatmeal.

But when you’re bulging, it’s best to resort to oatmeal instead of peeled, non-ground oat grains. Because oatmeal has a soft texture, which greatly prevents bloating by making your stomach digest it more easily.

3- Banana: We emphasized that potassium and soluble fiber are very important when it comes to getting rid of bloating. Bananas are also rich in both potassium and soluble fiber, making it a great breakfast alternative.

Potassium in bananas can help remove excess salt from your body and remove swelling due to fluid retention. If you are constipated, the soluble fiber in bananas can make your stool softer and save you from bloating.

A word of advice: instead of an overripe banana, always choose a banana that is a little green. Because unripe bananas are full of soluble fiber and gut-friendly prebiotics.

4- Water: It is as simple as it seems! Starting your day with water can work wonders for your bulging stomach. If your body has collected edema due to a salty meal that you ate the night before, you can easily eliminate this edema by drinking water.

If the cause of your bloating is constipation, water can also help you a lot. The soluble fiber absorbs water, which tends to soften feces and facilitates passage. So if you consume a lot of fiber, make sure you drink enough water to absorb it.

Do not swallow too much air while drinking water. To achieve this, avoid using pipettes and beverages such as soda made by adding carbon dioxide and bicarbonate.

Enjoy this by flavoring your juice with cucumber, lemon, pineapple or ginger, which can be beneficial for digestion.

5- Coconut water: Coconut is full of potassium, and a glass provides 13 percent of your daily potassium needs.

Drinking coconut water alone can help you get rid of bloating, but it is much wiser to consume it along with foods that reduce bloating.

With a smoothie that you will prepare using coconut water, bananas, pineapples and a little greens, you can get rid of your payments by getting enough potassium into your body.


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President of Organ Transplant Center at MedicalPark Hospital Antalya

Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.

Physician's Resume:

Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.

Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.

In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.


Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.


Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .

Professional Members:

American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.


Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.
Medically Reviewed by Professor Doctor Alper Demirbaş
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