If you always feel bloated or constipated here is what you need to do

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Eating right in the morning can prevent uncomfortable digestive problems like bloating and gas for the rest of the day. Continue reading to learn the best breakfast foods to keep things moving smoothly all day long.

1. Steel oats with fruit.

Steel oats contain more fiber than rolled oats. Health recommends sweetening the oatmeal with milk, honey and fruits. Oats provide the added benefit of omega-3 fatty acids, folate and potassium.

2. Grapefruit with yogurt.

Grapefruit is a powerful fat-burner that balances blood sugar and insulin. Pair the fruit with a protein like yogurt or eggs to be feel fuller longer, says Health.

3. Kiwi.

You may be surprised to know that kiwi has more fiber per ounce than banana. It also has nearly as much vitamin C as an orange and loads of potassium and copper. Health cites a study that found eating two kiwis daily lessens constipation in people with irritable bowel syndrome (IBS). Even if you don’t suffer from IBS, the high fiber content in kiwi is beneficial for the digestion systems of all people.

4. Chia seed trifle.

This decadent breakfast is made with 3 teaspoons chia seeds, 3/4 cup milk, 2 teaspoons honey, 1 sliced banana and a handful of fresh mango chunks. After letting the chia seeds soak in the milk and honey in the refrigerator overnight, stir the trifle well and top with fruit. Paleo Hacks says this breakfast promotes regular bowels and promotes muscle contractions in the gastrointestinal (GI) tract. It works because chia seeds are high in magnesium, which smooths the muscle tissue in the intestinal wall.

5. Papaya and pineapple.

Papaya contains a powerful enzyme called papain and pineapple an enzyme called bromelain, both of which play an important role in digesting protein, explains Paleo Hacks. For a super breakfast that promotes digestive health, add papaya, pineapple and kiwi (see No. 3) in a delicious smoothie!

6. Probiotic yogurt.

The friendly bacteria in probiotic yogurt is fabulous for the digestive system. It is known to be effective against IBS and diarrhea. NHS Choices recommends eating probiotic yogurt every day for four weeks to see results.

7. Herbal tea instead of coffee.

NHS Choices warns caffeine, as well as sodas and other fizzy drinks, can boost acid and lead to heartburn. To promote healthy digestion and avoid issues like bloating, swap out herbal tea for coffee. However, if you cannot live without coffee, limit your intake to a maximum two cups a day.

8. Apple.

An apple a day can do more than just keep the doctor away. The Times of India says apples have a range of digestive benefits, including reducing constipation and improving satiety. The pectin in apples is also useful for improving good bacteria and promoting overall intestinal health.

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