Fried Egg (1 Large) and Gluten Free Bread (1 Medium Slice)

Reduce the portion of gluten-free bread to one slice, and avoid adding jam, honey, or other sweet spreads.

Choose a denser, higher-fiber gluten-free bread made with ingredients such as buckwheat, quinoa, chickpea, or seed flours; check that added sugars are minimal.

Add non-starchy vegetables to the meal, such as spinach, tomatoes, mushrooms, peppers, or avocado, to increase fiber and slow digestion.

Keep the egg, but fry it with a small amount of olive oil or use a poached or scrambled preparation to avoid excess added fat.

Add a side of beans, lentils, or hummus instead of a second slice of bread for more fiber and protein.

Eat slowly and take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.