Egg Omelet or Scrambled Egg with Onions, Peppers, Tomatoes and Mushrooms (1 Large Egg)

Use a smaller amount of onion and tomato, and increase mushrooms, peppers, spinach, zucchini, or other non-starchy vegetables in the omelet or scramble.

Cook with minimal added fat and avoid sugary sauces, ketchup, sweet chili sauce, or sweetened seasoning blends; season with herbs, black pepper, turmeric, paprika, garlic, or vinegar instead.

Add fiber alongside the meal, such as avocado, chia or ground flaxseed mixed into the eggs, or a side salad with leafy greens, cucumber, and olive oil.

Avoid pairing the eggs with toast, potatoes, hash browns, rice, tortillas, juice, or sweetened coffee drinks; choose water, unsweetened tea, or plain coffee instead.

Keep the portion moderate—consider 2 eggs with plenty of vegetables—and eat slowly to reduce the size of the rise.

If the rise is consistent, test whether onions or tomatoes are the trigger by eating the same egg-and-vegetable meal with one of them omitted on separate occasions.